Healthy Whole Wheat Pasta Salad Recipe
created by
Debbie J. 07/05/2024
"my dinner is whole wheat pasta salad with tomatoes onions baked chicken corn pinto beans plain yogurt olive oil."
"Good job Debbie on completing your first fiber and lean protein-rich dinner this week! Youve taken the first step towards your weekly target of 4 such meals. Youre on the right track and Im excited to see you progress further. Your dinner sounds delicious and well-balanced! The whole wheat pasta and pinto beans are great sources of fiber and the baked chicken provides the lean protein. These elements will help keep you full and satisfied aiding in your weight loss journey. The olive oil adds a touch of healthy fats as well. Remember to drink plenty of water to stay hydrated and aid digestion."
See commentsIngredients
- 8 oz whole wheat pasta
- 1 cup cherry tomatoes, halved
- 1 cup corn, canned or frozen
- 1 cup pinto beans, drained and rinsed
- 1 small onion, diced
- 1 cup baked chicken, shredded
- 1/2 cup plain yogurt (low-fat)
- 2 tbsp olive oil
- Salt and pepper to taste
- 1 cup spinach (optional for added fiber)
Instructions
- Cook the whole wheat pasta according to package instructions. Drain and set aside (about 10 minutes).
- In a large bowl, combine the cooked pasta, cherry tomatoes, corn, pinto beans, diced onion, and shredded chicken.
- In a separate bowl, mix the plain yogurt, olive oil, salt, and pepper to create the dressing.
- Pour the dressing over the pasta salad and toss until everything is well coated.
- If using, add the spinach and mix gently.
- Serve immediately or refrigerate for 30 minutes to let the flavors meld.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 25g |
| Carbohydrates | 50g |
| Fiber | 0g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
This Healthy Whole Wheat Pasta Salad is rich in fiber from whole wheat pasta, beans, and vegetables, which helps keep you full longer. The baked chicken provides lean protein, essential for muscle maintenance and satiety. This dish fits well into Mediterranean and balanced diets, promoting heart health and weight management. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of mixed greens dressed with lemon vinaigrette.
- Serve with a glass of infused water (cucumber or lemon) for hydration.
- Garnish with fresh herbs like parsley or basil for added flavor.
Recipe Variations and Adjustments
whole wheat pasta recipe
Focus on the pasta preparation, ensuring it's al dente for the best texture.
pasta salad recipe italian
Add Italian herbs like oregano and basil, and use a balsamic vinaigrette instead of yogurt dressing.
pasta salad recipe healthy
Incorporate more vegetables like bell peppers and cucumbers for added nutrients.
pasta salad dressing recipe
Experiment with different dressings like a lemon-tahini or avocado dressing for variety.
pesto pasta salad recipe
Replace the yogurt dressing with homemade or store-bought pesto for a flavorful twist.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, this salad can be made a day in advance. Just keep the dressing separate until ready to serve.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge and can be portioned out for easy lunches.
What can I substitute for the chicken?
You can use chickpeas or tofu for a vegetarian option.
How can I make this salad more filling?
Add more beans or include avocado for healthy fats.
Can I use a different type of pasta?
Yes, feel free to use any whole grain or legume-based pasta for added nutrition.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Whole Wheat Pasta Salad because it’s a perfect blend of flavor and nutrition. Packed with lean protein from baked chicken and fiber from pinto beans and corn, this dish not only keeps you full but also supports your weight loss goals. It’s easy to prepare, making it a great option for busy days or travel. Enjoy a satisfying meal that feels indulgent while being health-conscious!
Recipe created by Fitmate Coach; inspired by Debbie J.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"my dinner is whole wheat pasta salad with tomatoes onions baked chicken corn pinto beans plain yogurt olive oil."
"Good job Debbie on completing your first fiber and lean protein-rich dinner this week! Youve taken the first step towards your weekly target of 4 such meals. Youre on the right track and Im excited to see you progress further. Your dinner sounds delicious and well-balanced! The whole wheat pasta and pinto beans are great sources of fiber and the baked chicken provides the lean protein. These elements will help keep you full and satisfied aiding in your weight loss journey. The olive oil adds a touch of healthy fats as well. Remember to drink plenty of water to stay hydrated and aid digestion."