Effort: 2 of 3

Prep 12 min · Cook 10 min · Total 22 min

Tomato-herb lemon chicken pasta salad

Name: Tomato-herb lemon chicken pasta salad
Prep time: 12 min
Cook time: 10 min
Total time: 22 min
Yield: 4 servings
Cuisine: American
Ingredients: 60 g Protein pasta, dry (chickpea); 120 g Chicken breast, cooked; 15 g Lemon juice; 7 g Extra virgin olive oil; 3 g Garlic; 60 g Cucumber; 60 g Tomatoes, raw; 15 g Red onion; 20 g Spinach; 4 g Parsley, fresh; 30 g Nonfat Greek yogurt

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (Protein pasta, dry (chickpea)).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

549 kcal

Percent of calories

Protein 41 percent of calories
Carbs 33 percent of calories
Fat 26 percent of calories

Protein per 100 kcal: 10.2 g
Cost: $3.98 est.
Cost per 10 g protein: $0.71 est.

Source: USDA FoodData Central.

Protein pasta, dry (chickpea) (FDC 387681)
Chicken breast, cooked (FDC 171477)
Lemon juice (FDC 167747)
Extra virgin olive oil (FDC 171413)
Garlic (FDC 169230)
Cucumber (FDC 168409)
Tomatoes, raw (FDC 170457)
Red onion (FDC 170000)
Spinach (FDC 168462)
Parsley, fresh (FDC 170416)
Nonfat Greek yogurt (FDC 170894)

Recipe keys

High Protein
Gluten-Free
Meal-Prep

Gluten-free if your protein pasta is labeled gluten-free.

Why this recipe is worth the hype

56 g protein for about $3.98 (est.)
Tomatoes and parsley brighten the lemon dressing.
Yogurt makes the dressing creamy without mayo.
Still served cold for meal prep.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Lemon chicken pasta salad

508

$3.22 (est.)

kcal −41 lower
Protein −4 g lower
Carbs −6 g lower
Fat 0 g same
Cost −0.76 lower est.
Time −2 min lower

Flavorful

Effort: 2 of 3

Tomato-herb lemon chicken pasta salad

549

$3.98 (est.)

Current level

Feast

Effort: 3 of 3

Feta lemon chicken pasta salad

597

$4.39 (est.)

kcal +48 higher
Protein +5 g higher
Carbs 0 g same
Fat +3 g higher
Cost +0.41 higher est.
Time 0 min same

Ingredients at 1×

Amounts scale with the portion buttons above.

Protein pasta, dry (chickpea)2.1 oz (60 g)
Chicken breast, cooked4.2 oz (120 g)
Lemon juice1 tbsp (15 g)
Extra virgin olive oil1.5 tsp (7 g)
Garlic1 clove (3 g)
Cucumber0.5 cup (60 g)
Tomatoes, raw0.5 cup (60 g)
Red onion2 tbsp (15 g)
Spinach1 cup (20 g)
Parsley, fresh1 tbsp (4 g)
Nonfat Greek yogurt2 tbsp (30 g)

Steps

Boil the protein pasta and rinse cold.
Whisk lemon juice, oil, garlic, yogurt, and chopped parsley.
Dice tomatoes, onion, and cucumber; wilt spinach into the dressing.
Toss with chicken and pasta.
Chill at least 30 minutes.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Tomato-herb lemon chicken pasta salad, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-flavorful (updated 2026-10-24).