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Chicken Pasta Salad

Serves 6 (one-sixth of the batch)

27 min prep/cook

Ingredient allergen flags: Egg; Milk; Wheat; Other: Mustard

Check actual labels and cross-contact. Allergen guidance and swaps

A cold pasta meal helps when lunch has no microwave. Cook time assumes already cooked chicken.

AI-generated illustration of Chicken Pasta Salad, showing the base recipe

Ingredients

  • 1 lb (450 g) dry pasta
  • 1 lb (450 g) cooked chicken breast, diced
  • 1 cup (150 g) frozen peas
  • 1 large pepper (150 g), diced
  • 1/2 cup (120 g) nonfat Greek yogurt
  • 2 Tbsp (28 g) mayonnaise
  • 1 Tbsp (15 g) mustard

Method

  1. Cook pasta according to package. Cook peas separately according to package, then drain. Rinse pasta under cold running water and drain.
  2. Mix yogurt, mayonnaise and mustard; toss with pasta, chicken, peas and pepper. Season with salt and pepper to taste.
  3. Divide into six shallow containers and refrigerate promptly.

Allergy / dietary substitutions

Wheat: use labeled wheat-free pasta. Milk: use tolerated plain plant yogurt. Egg: replace mayonnaise with more of that yogurt. Mustard: omit if needed.

Use olive oil, lemon and dried herbs instead of mayo, yogurt and mustard; egg, milk and mustard flags drop, wheat stays, and no tracked allergens are added. Nutrition shown is for the base recipe.

Training-day additions

Add fruit and a carton of milk.

Store / pack

Use chicken cooked today or within its original 3-day limit; assembly does not restart that clock. Refrigerate salad up to 3 days within that limit. Pack with two ice sources.

Approximate nutrition / serving

470 kcal · Protein 37 g · Carbohydrate 62 g · Fat 8 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 lb (450 g) dry pasta — USDA SR Legacy FDC 169736; 450 edible g
  • 1 lb (450 g) cooked chicken breast, diced — USDA SR Legacy FDC 171477; 450 edible g
  • 1 cup (150 g) frozen peas — USDA SR Legacy FDC 170016; 150 edible g
  • 1 large pepper (150 g), diced — USDA SR Legacy FDC 170108; 150 edible g
  • 1/2 cup (120 g) nonfat Greek yogurt — USDA SR Legacy FDC 170894; 120 edible g
  • 2 Tbsp (28 g) mayonnaise — USDA SR Legacy FDC 171009; 28 edible g
  • 1 Tbsp (15 g) mustard — USDA SR Legacy FDC 172234; 15 edible g
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