Prep
20 min
Cook
20 min
Total
40 min
Servings
4
Difficulty
Easy
Cuisine
American
Calories
520
The Story
Why this recipe belongs in your week
Chicken Caesar protein pasta salad keeps the familiar flavor of a Caesar salad but makes it sturdy enough for lunch meal prep. High-protein pasta adds fiber and protein, while grilled chicken turns each container into a complete meal.
The important move is separation: cool the pasta completely, keep dressing in a small cup, and pack the romaine dry. Stored that way, the salad stays crisp instead of becoming a soggy pasta bowl by day three.
Ingredients
4 servings
- 12 ounces chickpea or high-protein pasta
- 1 1/2 pounds boneless skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 3/4 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 2 romaine hearts, chopped
- 1 1/2 cups cherry tomatoes, halved
- 1/2 cup shaved Parmesan
- 3/4 cup Caesar dressing
- 1 lemon, cut into wedges
Instructions
Cook the recipe
Step 1
Cook and cool the pasta
Boil the pasta until al dente, rinse briefly under cool water, drain very well, and spread on a tray to finish cooling.
Step 2
Season the chicken
Pat the chicken dry and coat with olive oil, garlic powder, Italian seasoning, salt, and pepper.
Step 3
Cook the chicken
Grill or sear over medium-high heat until browned and the center reaches 165 degrees F, about 5 to 7 minutes per side. Rest for 5 minutes, then slice.
Step 4
Build four meal-prep bowls
Divide pasta, romaine, tomatoes, Parmesan, and sliced chicken among four containers. Pack dressing and lemon separately.
Step 5
Dress just before eating
Add dressing, squeeze over lemon, toss thoroughly, and adjust with black pepper or extra Parmesan.
Save it before it disappears
Cook this from Cubby tonight.
Send the recipe to Cubby, add it to your meal plan, check what you already have, and turn the rest into a grocery list.
Chef's Tips
Let the pasta and chicken cool before closing containers to prevent condensation.
Massage a teaspoon of dressing into the cooled pasta if you want flavor without softening the lettuce.
Swap half the romaine for chopped kale when prepping a full four days ahead.
FAQ
What makes this pasta salad high protein?
Chicken, chickpea or protein pasta, and Parmesan combine for an estimated 42 grams of protein per serving.
How do I keep Caesar pasta salad from getting soggy?
Cool every component, dry the romaine thoroughly, and keep the dressing separate until serving.
Can I use rotisserie chicken?
Yes. Use about 4 cups chopped chicken and portion it evenly among the four containers.
Can I make it gluten-free?
Use a certified gluten-free chickpea, lentil, or brown-rice pasta and confirm that the dressing is gluten-free.
How long does it last for meal prep?
The undressed salad keeps up to 4 days refrigerated, though the romaine is crispest during the first 3 days.
Nutrition
calories
520
protein
42g
carbohydrates
52g
fat
17g
fiber
9g
sugar
6g
sodium
920mg
Nutrition note
Protein and portions
The 42-gram protein estimate assumes high-protein pasta, 1 1/2 pounds of chicken divided across four servings, and the listed Parmesan. Check your pasta and dressing labels because brands can shift calories, protein, fiber, and sodium substantially.
Storage & meal prep
Make the leftovers work
Refrigerate the assembled, undressed bowls for up to 4 days. Keep Caesar dressing in separate leakproof cups and add it just before eating. For the crispest romaine, pack greens on top and use completely cooled pasta and chicken. Do not freeze the assembled salad.
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