Zesty Avocado & Chicken Pasta Bowls
A vibrant, prep-ahead lunch that packs a punch of flavor and nutrition. Tender chicken, hearty black bean pasta, and fire-roasted corn get a fresh twist with a bright tomato-basil topping and a creamy avocado dressing.
Servings 6
Calories 476kcal
Equipment
- Large mixing bowl
- Small Bowl
- Blender or food processor
- 5-quart wide Dutch oven or stockpot
- 12-inch cast-iron or non-stick skillet
- Chef's Knife & Cutting Board
- Measuring cups & spoons
- 6 meal-prep containers with lids
- 6 small dressing containers with lids
Ingredients
From the Pantry
- 3 cups about 12 oz / 340 g black bean fusilli or similar spiral pasta
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ¼ teaspoon smoked paprika
- ¼ teaspoon black pepper freshly ground
- 1 teaspoon salt divided
- 1 tablespoon balsamic vinegar
Protein
- About 1 ½ pounds 680 g boneless, skinless chicken breasts
Produce & Dairy
- 1 20-ounce / 567 g bag frozen fire-roasted corn, thawed
- 1 pint cherry tomatoes
- ½ medium red onion
- 1 large bunch fresh basil divided
- 1 large ripe avocado
- 1 clove garlic peeled
- 1 lime
Instructions
- Season the Chicken : In a large mixing bowl, combine the olive oil, dried oregano, garlic powder, and black pepper. Pat the 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 of one lime, and ¼ cup of fresh basil leaves. Add ½ teaspoon of salt and ⅓ cup of water. Blend on high until completely smooth, adding another tablespoon or two of water as needed to reach a pourable, creamy consistency.
- Boil the Pasta : Bring a large Dutch oven of water to a rolling boil. Add the remaining ½ teaspoon of salt and 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. The chicken is done when it’s 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 : Dice the rested chicken into bite-sized cubes. Transfer the cooled pasta to your large mixing bowl. Add the cooked corn and the diced chicken, tossing everything together until well distributed. Divide this mixture evenly among your six meal-prep containers.
- Pack the Toppings : Portion the fresh tomato topping and the creamy avocado dressing into the 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
Storage: For the best texture and flavor, keep the three components—the pasta salad base, the tomato topping, and the avocado dressing—stored separately in the refrigerator until you are ready to eat. The lime juice in the dressing helps prevent major browning for a few days.
Ingredient Swaps: Swap the black bean pasta for lentil or chickpea pasta. For a vegetarian option, replace the chicken with a can of rinsed chickpeas or extra-firm tofu, pan-seared with the same seasonings.
Troubleshooting: If your avocado dressing becomes too thick in the fridge, stir in a teaspoon of water or lime juice just before serving to loosen it back up to a pourable consistency.
🍽️ Nutrition (Per Serving, Approximate)
Serving Size: 1 container (about 2 cups salad), 3 Tbsp. dressing & 3 Tbsp. topping- Calories: 476
- Total Fat: 12.4 g
- Saturated Fat: 2 g
- Trans Fat: 0 g
- Polyunsaturated Fat: 2.1 g
- Monounsaturated Fat: 7 g
- Cholesterol: 70 mg
- Sodium: 438 mg
- Total Carbohydrate: 57 g
- Dietary Fiber: 13 g
- Total Sugars: 6 g
- Includes Added Sugars: 0 g
- Net Carbohydrates: 44 g
- Protein: 40 g
- Vitamin D: 0 mcg
- Calcium: 90 mg
- Iron: 4 mg
- Potassium: 820 mg
- Vitamin C: 12 mg