Let’s be honest, we’ve all been there. It’s noon on a Tuesday, you’re staring into the fridge, and the only thing looking back is leftover takeout and a profound sense of lunch-hour dread. For years, I was trapped in a cycle of sad desk lunches—boring sandwiches, expensive salads, and meals that left me feeling sluggish. I needed a solution, a recipe that was exciting, easy to prep on a Sunday, and genuinely good for me. This Chicken Avocado Pasta Salad is the answer to my lunch-packing prayers.
It’s a powerhouse of texture and taste that holds up beautifully in the fridge. The hearty black bean pasta, the smoky corn, the juicy chicken, and that unbelievably lush avocado dressing… it all comes together in the most perfect way. It’s the kind of meal that makes you actually look forward to your lunch break.
Why You’ll Fall in Love with This Recipe
- It’s a Meal-Prep Dream: This isn’t a salad that gets sad and soggy. By packing the components separately, you get a fresh, vibrant, and satisfying Avocado Chicken Pasta Bowl every single time. It’s the ultimate
Meal Prep Pasta Salad. - Packed with Goodness: We’re talking serious nutrition here. Thanks to the chicken and black bean pasta, this is a
High-Protein Pasta Saladthat will keep you full and focused all afternoon long. - Irresistibly Creamy & Zesty: The star of the show is the dressing. It transforms a simple mix of ingredients into a truly crave-worthy
Creamy Avocado Pasta with Chicken, with a bright, zesty kick from the lime.
The Ingredients You’ll Need
Here’s the simple lineup of ingredients that creates this gorgeous Chicken Avocado Pasta Salad.
- Black Bean Fusilli: This is my secret weapon for a healthier pasta salad! It’s loaded with fiber and protein. A key tip: Don’t overcook it. An al dente texture is perfect and will prevent it from getting mushy during the week.
- Fire-Roasted Corn: You can find this in the freezer aisle, and it’s worth seeking out. That subtle, smoky char adds an incredible layer of flavor that you just don’t get from regular sweet corn.
- Boneless, Skinless Chicken Breasts
- Olive Oil, Oregano, Garlic Powder, Smoked Paprika, Pepper, & Salt
- Cherry Tomatoes
- Red Onion
- Fresh Basil
- A Ripe Avocado
- A Fresh Lime
- Garlic Clove
- Balsamic Vinegar
Step-by-Step Instructions
- Season the Chicken: In a large bowl, whisk together the olive oil and all the dried seasonings. Add the chicken breasts and toss them until they’re completely coated. Let them hang out and marinate for about 10 minutes.
- Make the Toppings: While the chicken marinates, chop up your tomatoes, red onion, and fresh basil. Mix them in a small bowl with the balsamic vinegar to create a fresh, bruschetta-style topping.
- Blend the Dreamy Dressing: In a blender, combine the avocado, garlic, lime juice, fresh basil, and ½ teaspoon of salt. Add ⅓ cup of water and blend on high until it’s perfectly smooth and creamy. You can add a splash more water if you need to, to get it to a pourable consistency.
- Cook the Pasta: Bring a big pot of salted water to a boil and cook the black bean pasta until it’s just tender (al dente). Immediately drain it and rinse it under cold water to stop the cooking. This is crucial for a great
Meal Prep Pasta Salad! - Sear Everything: Heat a large skillet over medium-high heat. Cook the chicken for 6-8 minutes per side, until golden and cooked through to 165°F. Let it rest on a cutting board. In the same pan, toss the corn with the smoked paprika and heat for 3-4 minutes.
- Assemble Your Bowls: Dice the rested chicken. In your large bowl, combine the cooled pasta, the warm corn, and the diced chicken. Toss it all together and divide the mixture among your six meal-prep containers.
- Pack it Up: Portion the tomato topping and the creamy avocado dressing into their own small, separate containers. When you’re ready to eat, just pour, toss, and enjoy your amazing
Avocado Chicken Pasta Bowl!
Expert Tips & Smart Swaps
- How to Keep the Dressing Green: The lime juice in the avocado dressing does a great job of preventing it from browning. For extra insurance, press a piece of plastic wrap directly onto the surface of the dressing before sealing the container.
- Storage is Key: The secret to this
Meal Prep Pasta Saladis keeping the 3 components (the pasta/chicken base, the tomato topping, and the dressing) separate until you’re ready to serve. This keeps everything fresh and vibrant. They’ll last perfectly in the fridge for up to 4 days. - Ingredient Swaps: No black bean pasta? Chickpea or whole wheat pasta works great, too. For a vegetarian
High-Protein Pasta Salad, swap the chicken for a can of rinsed chickpeas or some pan-seared extra-firm tofu.
I truly hope you give this Chicken Avocado Pasta Salad a try. It has completely transformed my weekly lunch routine, and I have a feeling it might just do the same for you. It’s a delicious reminder that a healthy lunch doesn’t have to be boring.
Happy cooking!
Zesty Lime Chicken & Avocado Pasta Bowls
Enjoy a fresh take on meal prep with this protein-packed dish featuring tender chicken, hearty black bean pasta, and sweet fire-roasted corn. Finished with a bright tomato-basil topping and a creamy, dairy-free avocado sauce, this recipe balances vibrant Californian flavors with wholesome, nutrient-dense ingredients. Inspired by DASH diet principles, it focuses on whole foods and bold, natural seasonings.
Servings 6
Calories 478kcal
Ingredients
From the Pantry
- 3 cups approx. 12 oz black bean fusilli or similar legume-based pasta
- 1 tablespoon olive oil plus extra if needed for searing
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ¼ teaspoon smoked paprika
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon salt strictly for the dressing
- 1 tablespoon balsamic vinegar
Protein
- 1 ½ pounds approx. 680 g boneless, skinless chicken breasts, visible fat trimmed
Produce & Dairy
- 1 bag 20 oz / 567 g frozen fire-roasted corn, thawed (ensure no added salt)
- 1 pint cherry tomatoes
- ½ medium red onion
- 1 large bunch fresh basil divided
- 1 large ripe avocado
- 1 clove garlic peeled
- 1 lime zested and juiced
Instructions
- Season the Chicken: In a large mixing bowl, combine the olive oil, dried oregano, garlic powder, onion powder, and black pepper. Pat the trimmed chicken breasts dry and add them to the bowl, turning to coat them evenly in the seasoning blend. Set aside to marinate for at least 10 minutes at room temperature.
- Compose the Tomato Topping: While the chicken marinates, prepare the fresh topping. Quarter the cherry tomatoes and finely chop about ¼ cup of the red onion. Roughly chop enough fresh basil to yield ½ cup. In a small bowl, combine the tomatoes, onion, and basil with the balsamic vinegar. Stir gently and set aside.
- Blend the Avocado Dressing: In a blender, combine the flesh of one large avocado, the garlic clove, the juice and zest of the lime, and ¼ cup of fresh basil leaves. Add the ¼ teaspoon of salt and ⅓ cup of water. Blend on high until completely smooth. If the mixture is too thick, add another tablespoon of water to reach a pourable, creamy consistency.
- Boil the Pasta: Bring a large Dutch oven of water to a rolling boil (do not add salt). Add the black bean pasta. Cook for 6–8 minutes, or until it reaches an al dente texture. Drain the pasta in a colander and immediately rinse with cold running water for about 30 seconds to halt the cooking process. Shake well to remove excess water.
- Sear the Chicken & Corn: Place a large skillet over medium-high heat. Arrange the seasoned chicken breasts in the hot pan in a single layer. Cook for 6–8 minutes per side. If the chicken begins to stick to the pan, add a teaspoon of olive oil or a light cooking spray to loosen it. The chicken is done when it is golden brown and a thermometer inserted into the thickest part registers 165°F (74°C). Transfer the cooked chicken to a cutting board to rest for 5 minutes. Add the thawed fire-roasted corn and the smoked paprika to the same skillet, stirring for 3–4 minutes until heated through.
- Assemble the Bowls: Thoroughly wash the large mixing bowl used for marinating the raw chicken, or select a fresh, clean bowl to prevent cross-contamination. Dice the rested chicken into bite-sized cubes. Transfer the cooled pasta to the clean bowl. Add the cooked corn and the diced chicken, tossing everything together until well distributed. Divide this mixture evenly among 6 meal-prep containers.
- Pack the Toppings: Portion the fresh tomato topping and the creamy avocado dressing into separate small, lidded containers. Seal everything and refrigerate for up to 4 days. To serve, pour the dressing over the pasta salad, toss to combine, and finish with a generous spoonful of the tomato topping.
Notes
- Safety Tip: Always use a clean bowl for mixing the final salad; never reuse the bowl that held raw chicken without washing it thoroughly with hot, soapy water.
- Storage: Keep the pasta base, tomato topping, and dressing separate until ready to eat to maintain freshness. The lime in the dressing acts as a natural preservative for the avocado.
- DASH Tip: Sodium is kept low by utilizing garlic, onion, fresh herbs, and citrus zest. The high potassium content from the black bean pasta and avocado supports healthy blood pressure levels.
- Calories: 478 kcal
- Total Fat: 14 g
- Saturated Fat: 2 g
- Trans Fat: 0 g
- Cholesterol: 73 mg
- Sodium: 195 mg
- Total Carbohydrate: 52 g
- Dietary Fiber: 15 g
- Total Sugars: 7 g
- Added Sugars: 0 g
- Net Carbs: 37 g
- Protein: 45 g
- Potassium: 1,150 mg
- Calcium: 95 mg
- Magnesium: 120 mg
