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This pan-seared chicken Caesar pasta salad has 43 g protein per serving and takes 50 minutes start to finish, including a 15 minute chill. The protein comes from chicken breast, Parmesan, Greek yogurt and the pasta, not powder, so it tastes like the real thing.
The dressing is Greek yogurt, olive oil, lemon, Dijon, garlic and anchovy, with Parmesan stirred in. It’s tangier than a mayo-based Caesar and a bit thinner. That’s the trade-off for the extra protein.
I sear the chicken in my garage-sale cast iron pan, but any heavy 30 cm / 12-inch skillet works. Slice the breasts into even cutlets first, because a thick end left whole stays pink in the middle by the time the thin end dries out. Pull the cutlets at 165 F / 74 C.
Why You’ll Love This Recipe
- 43 g protein per serving from chicken, Parmesan and Greek yogurt
- Dressing needs no raw egg and no blender
- Each serving is 350 g, enough to count as dinner
- Keeps 3 to 4 days in the fridge without the romaine
Ingredient Notes
- chicken breast: Halve each breast horizontally so the cutlets cook evenly in 3 to 4 minutes per side. Boneless, skinless thighs work too, but they have a little less protein per gram.
- plain nonfat Greek yogurt: Whole milk Greek yogurt also works and costs you less than 1 g protein per serving. Skip regular yogurt, which is too thin and makes a watery dressing.
- anchovy fillets: They melt into the dressing and read as savory, not fishy. If you can’t stand them, use 1 tsp anchovy paste or 1 extra tsp Worcestershire.
- Parmesan: Grate it from a block. Pre-grated canister Parmesan doesn’t melt into the yogurt and leaves a gritty dressing.
- rotini: Fusilli or cavatappi hold the dressing the same way. Chickpea pasta adds about 4 g protein per serving but goes soft faster once chilled.
Pan-Seared Chicken Caesar Pasta Salad with Yogurt Dressing
Ingredients
Method
- Fill a 5-quart / 4.7 L pot with water, add the 1 tablespoon kosher salt, and bring it to a boil. Halve each chicken breast horizontally into two even cutlets about 1.5 cm / 5/8 inch thick, which gives you 6 cutlets. Pat them dry and season both sides with the garlic powder, 3/4 teaspoon salt and 1/2 teaspoon pepper.
- In a 4-quart / 3.8 L bowl, mash the anchovies and garlic into a paste with a fork. Whisk in the Greek yogurt, 2 tablespoons olive oil, lemon juice, Dijon, Worcestershire, 30 g grated Parmesan and 1/2 teaspoon pepper until the dressing is thick and pale. Halve the tomatoes and chop the romaine now and keep them aside.
- Add the rotini to the boiling water and cook 10 to 11 minutes until al dente. While it cooks, heat 1 tablespoon olive oil in a 30 cm / 12-inch skillet over medium-high heat until it shimmers. Sear 3 cutlets for 3 to 4 minutes per side until golden and 165 F / 74 C in the thickest part, then move them to a plate and repeat with the other 3.
- Drain the pasta, rinse it under cold water for 20 seconds, and shake it dry. Fold it into the dressing until every piece is coated, adding 1 to 2 tablespoons of water if it looks stiff. Rest the chicken 5 minutes, then slice it across the grain into 1 cm / 1/2 inch strips and add it to the bowl.
- Stir in the tomatoes, cover, and chill for 15 minutes so the pasta takes on the dressing. Right before serving, fold in the romaine, taste, and add lemon juice or salt if needed. Top with the 10 g shaved Parmesan and serve within 30 minutes.
Notes
- Pull the chicken at 165 F / 74 C, then rest it 5 minutes before slicing.
- Sear the cutlets in two batches of three so the skillet stays hot and they brown instead of steam.
- Salt the pasta water with 1 tablespoon kosher salt, since the dressing already gets salt from anchovy and Parmesan.
- Add the romaine only at serving time, and eat the salad within 30 minutes of adding it.
Tips for Success
- Halve each chicken breast horizontally into two cutlets about 1.5 cm / 5/8 inch thick so every piece cooks at the same pace.
- Mash the anchovies and garlic into a paste with a fork before whisking in the yogurt, so no chunks end up in the dressing.
- Rinse the cooked rotini under cold water for 20 seconds, because warm pasta thins the yogurt dressing and makes it split.
- Fold in the romaine right before serving, since it starts to wilt about 30 minutes after meeting the dressing.
- Stir in 1 to 2 tablespoons of water if the salad looks dry after chilling, because the pasta keeps absorbing dressing.
Variations
- Use 225 g chickpea pasta in place of rotini for about 4 extra grams of protein per serving, and boil it 1 minute short of the package time.
- Toss in 80 g of toasted sourdough croutons just before serving for crunch, which adds about 53 calories and 2 g protein per serving.
- Swap the chicken for 500 g peeled raw shrimp, seared 2 minutes per side until opaque, for a faster version with similar protein.
Storage and Reheating
Chicken Caesar pasta salad is served cold, so there’s nothing to reheat. Store the dressed pasta and chicken in an airtight container in the fridge for 3 to 4 days, with the romaine and tomatoes kept separate.
Add the romaine right before serving, because it wilts about 30 minutes after meeting the dressing. The pasta keeps absorbing dressing as it sits, so stir in 1 to 2 tablespoons of water before eating leftovers.
Don’t freeze the finished salad, because the yogurt dressing splits when it thaws. Plain sliced chicken freezes fine for up to 2 months if you want to cook it ahead.
Serving Suggestions
Chicken Caesar pasta salad works as a full dinner at about 350 g per serving, so it needs little beside it. Garlic bread or a cup of tomato soup rounds out the plate.
For a potluck, serve it from a wide shallow bowl with the romaine piled on top so people toss it themselves. Set the shaved Parmesan and a lemon wedge alongside.
For lunch boxes, pack it with a lemon wedge on the side. A squeeze at the desk brightens the dressing after a day in the fridge.
FAQ
How do I know when the chicken for Caesar pasta salad is done?
The chicken is done when an instant-read thermometer reads 165 F / 74 C in the thickest part of the cutlet. For cutlets about 1.5 cm thick, that takes 3 to 4 minutes per side over medium-high heat. Rest them 5 minutes before slicing so the juices stay in the meat.
Can I use mayo or sour cream instead of Greek yogurt in the Caesar dressing?
Yes, both work in a 1:1 swap by weight. Sour cream costs you about 2 g protein per serving, and mayonnaise costs the full 3 g the yogurt adds, plus about 180 calories per serving. The dressing also turns richer and less tangy, so add an extra tablespoon of lemon juice to keep the tang.
Can I freeze chicken Caesar pasta salad?
Not the finished salad, because the yogurt dressing splits when it thaws and the dressed pasta turns soft. Plain seared chicken does freeze well. Slice it, freeze it flat in a zip bag for up to 2 months, thaw overnight in the fridge, then toss it with fresh pasta and dressing.
What goes well with chicken Caesar pasta salad?
Garlic bread or a cup of tomato soup fits best, since the salad already carries the protein and carbs. Roasted broccoli works if you want another vegetable on the plate. Skip heavy sides like mac and cheese, because the salad is already 350 g per serving.
Is chicken Caesar pasta salad gluten free?
Not as written, because rotini is wheat pasta. Use chickpea or brown rice pasta to make it gluten-free, and check the Worcestershire label since brands vary. Chickpea pasta adds about 4 g protein per serving, while rice-based pasta drops it by about 3 g.
What is the difference between chicken Caesar pasta salad and a classic chicken Caesar salad?
Chicken Caesar pasta salad builds on rotini instead of mostly romaine, so the base keeps in the fridge for 3 to 4 days and works as a full dinner. A classic Caesar salad is mostly lettuce and croutons with an egg or mayo dressing. This one uses Greek yogurt and no raw egg.
