Simple Keto Chicken Pasta Salad

Here is my favorite keto chicken pasta salad recipe, with tender seasoned chicken, zucchini noodles instead of regular pasta, and a Mediterranean-style mix of olives, artichokes, feta cheese, and fresh herbs tossed in a tangy lemon dressing.

This pasta salad is perfect for when you want something filling but light, especially during the warmer months. I love making a big batch on Sunday so we have easy lunches ready for the week. Plus, it tastes even better the next day after all those flavors have had time to come together.

What Kind of Zucchini Should I Use?

For this keto pasta salad, you’ll want to pick medium-sized zucchini that are firm to the touch and free of soft spots. Smaller to medium zucchini tend to have fewer seeds and a better texture than the really large ones, which can get watery and mushy in your salad. You can use green zucchini, yellow summer squash, or a mix of both for some extra color. If you don’t have a spiralizer, no worries – you can use a julienne peeler or even just slice the zucchini into thin ribbons or half-moons with a regular knife or mandoline.

Options for Substitutions

This keto pasta salad is pretty forgiving when it comes to swaps:

• Zucchini noodles: The spiralized zucchini is what keeps this dish keto-friendly, so I wouldn’t swap it out if you’re sticking to low-carb eating. However, you can use cucumber noodles for a crunchier texture or yellow squash if you want to mix things up.
• Chicken tenders: Chicken breasts work just as well – just pound them to an even thickness before cooking. You could also use rotisserie chicken to save time, or swap in cooked shrimp for a seafood version.
• Fresh herbs: If you don’t have all three fresh herbs on hand, don’t stress. Use what you have – even just parsley alone works fine. In a pinch, you can use 1-2 teaspoons of dried herbs, but add them to the dressing so they have time to rehydrate.
• Kalamata olives: Any brined olives will work here – try green olives, Castelvetrano, or even black olives if that’s what you have.
• Feta cheese: Crumbled goat cheese makes a great substitute, or you can use shaved parmesan for a different flavor profile. The recipe notes you can leave it off entirely for paleo or Whole30 diets.
• Red wine vinegar: White wine vinegar or apple cider vinegar both work well in the dressing if you need to make a swap.

Watch Out for These Mistakes While Cooking

The biggest mistake with this keto pasta salad is not removing excess moisture from the spiralized zucchini, which can water down your dressing and make everything soggy – after spiralizing, sprinkle the zucchini noodles with salt, let them sit for 10 minutes, then squeeze out the liquid with paper towels or a clean kitchen towel.

Overcooking the chicken tenders is another easy trap to fall into, so pull them off the heat when they reach 155°F internally, as they’ll continue cooking while they rest and stay much juicier.

Don’t skip draining the artichoke hearts thoroughly and patting them dry, since they hold a lot of liquid that can dilute your dressing.

Finally, wait until the chicken has cooled to room temperature before adding it to the salad – tossing hot chicken with the zucchini noodles will cause them to release even more water and turn your salad into a mushy mess.

What to Serve With Keto Chicken Pasta Salad?

This keto chicken pasta salad is pretty filling on its own since it’s packed with chicken and zucchini noodles, but I love serving it alongside some warm pita bread or naan for anyone who’s not watching their carbs. A simple cucumber and yogurt dip (like tzatziki) makes a great side that keeps with the Mediterranean vibe of the salad. If you want to make it a bigger spread, add some hummus and a platter of sliced vegetables like bell peppers, carrots, and celery for dipping. For a lighter option, a bowl of lemon-dressed arugula or mixed greens rounds out the meal nicely without making you feel too stuffed.

Storage Instructions

Store: This pasta salad actually gets better after sitting for a few hours as the flavors meld together. Keep it in an airtight container in the fridge for up to 4 days. You might notice the zucchini noodles release some water over time, so just drain off any excess liquid before serving.

Make Ahead: You can prep the chicken and chop all your veggies a day or two in advance to save time. I like to keep the dressing separate and toss everything together right before serving to keep the zucchini noodles from getting too watery. If you’re meal prepping for the week, portion it out into individual containers for easy grab-and-go lunches.

Serve: This salad is best enjoyed cold or at room temperature. Give it a good stir before serving since the dressing tends to settle at the bottom. If it seems a bit dry after a day or two, just drizzle a little extra olive oil and lemon juice to freshen it up.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1070-1220
• Protein: 85-95 g
• Fat: 60-70 g
• Carbohydrates: 55-65 g

Ingredients

For the chicken:

• 1 lb chicken (cut into 1-inch chunks)
• 1 1/2 tbsp olive oil (Pompeian Smooth Extra Virgin)
• 1/2 tbsp dried oregano
• 1/2 tsp salt
• 1/4 tsp cracked black pepper
• 1/2 tsp garlic powder

For the salad:

• 4 medium zucchini (spiralized into thin noodles)
• 2 cups cherry tomatoes (halved lengthwise)
• 3/4 cup red onion (thinly sliced into half-moons)
• 1 cup pitted Kalamata olives
• 14 oz canned artichoke hearts (drained and quartered)
• 1/2 cup crumbled feta cheese
• 1/3 cup fresh parsley (chopped)
• 1/4 cup fresh mint (chopped)
• 3 tbsp fresh dill (chopped)
• 2 tbsp toasted pine nuts

For the dressing:

• 3 tbsp extra virgin olive oil
• 1/2 tbsp dried oregano
• 3 tbsp fresh lemon juice
• 2 1/2 tbsp red wine vinegar
• 1/2 tsp red pepper flakes
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Step 1: Prepare the Mise en Place

• 4 medium zucchini
• 2 cups cherry tomatoes
• 3/4 cup red onion
• 14 oz canned artichoke hearts
• 1/3 cup fresh parsley
• 1/4 cup fresh mint
• 3 tbsp fresh dill
• 2 tbsp toasted pine nuts

Spiralize the zucchini into thin noodles and set aside on paper towels to absorb excess moisture—this prevents the salad from becoming watery.

Halve the cherry tomatoes lengthwise, thinly slice the red onion into half-moons, quarter the drained artichoke hearts, and chop the fresh parsley, mint, and dill.

Measure out the pine nuts and set all prepped ingredients nearby for easy assembly.

Step 2: Cook and Season the Chicken

• 1 lb chicken
• 1 1/2 tbsp olive oil
• 1/2 tbsp dried oregano
• 1/2 tsp salt
• 1/4 tsp cracked black pepper
• 1/2 tsp garlic powder

Cut the chicken into 1-inch chunks and toss in a bowl with 1 1/2 tbsp olive oil, 1/2 tbsp dried oregano, 1/2 tsp salt, 1/4 tsp cracked black pepper, and garlic powder—this seasoning builds flavor while the chicken cooks.

Heat a large skillet over medium-high heat for 30 seconds, then add the chicken and cook for about 15 minutes, stirring halfway through, until golden and cooked through.

I like to let the chicken develop a slight golden crust on the surface because it adds depth to the salad’s overall flavor profile.

Step 3: Make the Lemon-Vinegar Dressing

• 3 tbsp fresh lemon juice
• 2 1/2 tbsp red wine vinegar
• 3 tbsp extra virgin olive oil
• 1/2 tbsp dried oregano
• 1/2 tsp red pepper flakes
• 1/2 tsp sea salt
• 1/4 tsp black pepper

While the chicken cooks, combine 3 tbsp fresh lemon juice, 2 1/2 tbsp red wine vinegar, 3 tbsp extra virgin olive oil, 1/2 tbsp dried oregano, 1/2 tsp red pepper flakes, 1/2 tsp sea salt, and 1/4 tsp black pepper in a jar.

Shake vigorously until emulsified and set aside—the bright acid and heat from the red pepper flakes will tie all the Mediterranean flavors together beautifully.

Step 4: Assemble the Salad Base

• spiralized zucchini noodles from Step 1
• halved cherry tomatoes from Step 1
• thinly sliced red onion from Step 1
• 1 cup pitted Kalamata olives
• quartered artichoke hearts from Step 1
• 1/2 cup crumbled feta cheese

Transfer the spiralized zucchini noodles from Step 1 to a large bowl, then add the halved cherry tomatoes, sliced red onion, pitted Kalamata olives, quartered artichoke hearts, and crumbled feta cheese.

Toss gently to combine all the fresh vegetables and cheese without breaking them down—I recommend using a gentle hand here so the feta stays in nice chunks rather than getting mashed.

Step 5: Finish and Dress the Salad

• cooked chicken from Step 2
• salad base from Step 4
• dressing from Step 3
• fresh herbs from Step 1
• 2 tbsp toasted pine nuts

Chop the cooked chicken from Step 2 into bite-sized pieces and add it to the salad bowl from Step 4.

Pour the dressing from Step 3 over everything, add the chopped fresh herbs (parsley, mint, and dill) from Step 1, and toss gently but thoroughly to coat all components evenly.

Top with the toasted pine nuts just before serving to maintain their crunch and add a pleasant textural contrast to the soft vegetables.

Simple Keto Chicken Pasta Salad

Delicious Simple Keto Chicken Pasta Salad recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Servings 6 servings

Calories 1145 kcal

Ingredients

  

For the chicken

• 1 lb chicken (cut into 1-inch chunks)
• 1 1/2 tbsp olive oil (Pompeian Smooth Extra Virgin)
• 1/2 tbsp dried oregano
• 1/2 tsp salt
• 1/4 tsp cracked black pepper
• 1/2 tsp garlic powder

For the salad

• 4 medium zucchini (spiralized into thin noodles)
• 2 cups cherry tomatoes (halved lengthwise)
• 3/4 cup red onion (thinly sliced into half-moons)
• 1 cup pitted Kalamata olives
• 14 oz canned artichoke hearts (drained and quartered)
• 1/2 cup crumbled feta cheese
• 1/3 cup fresh parsley (chopped)
• 1/4 cup fresh mint (chopped)
• 3 tbsp fresh dill (chopped)
• 2 tbsp toasted pine nuts

For the dressing

• 3 tbsp extra virgin olive oil
• 1/2 tbsp dried oregano
• 3 tbsp fresh lemon juice
• 2 1/2 tbsp red wine vinegar
• 1/2 tsp red pepper flakes
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Instructions

 

• Spiralize the zucchini into thin noodles and set aside on paper towels to absorb excess moisture—this prevents the salad from becoming watery. Halve the cherry tomatoes lengthwise, thinly slice the red onion into half-moons, quarter the drained artichoke hearts, and chop the fresh parsley, mint, and dill. Measure out the pine nuts and set all prepped ingredients nearby for easy assembly.
• Cut the chicken into 1-inch chunks and toss in a bowl with 1 1/2 tbsp olive oil, 1/2 tbsp dried oregano, 1/2 tsp salt, 1/4 tsp cracked black pepper, and garlic powder—this seasoning builds flavor while the chicken cooks. Heat a large skillet over medium-high heat for 30 seconds, then add the chicken and cook for about 15 minutes, stirring halfway through, until golden and cooked through. I like to let the chicken develop a slight golden crust on the surface because it adds depth to the salad's overall flavor profile.
• While the chicken cooks, combine 3 tbsp fresh lemon juice, 2 1/2 tbsp red wine vinegar, 3 tbsp extra virgin olive oil, 1/2 tbsp dried oregano, 1/2 tsp red pepper flakes, 1/2 tsp sea salt, and 1/4 tsp black pepper in a jar. Shake vigorously until emulsified and set aside—the bright acid and heat from the red pepper flakes will tie all the Mediterranean flavors together beautifully.
• Transfer the spiralized zucchini noodles from Step 1 to a large bowl, then add the halved cherry tomatoes, sliced red onion, pitted Kalamata olives, quartered artichoke hearts, and crumbled feta cheese. Toss gently to combine all the fresh vegetables and cheese without breaking them down—I recommend using a gentle hand here so the feta stays in nice chunks rather than getting mashed.
• Chop the cooked chicken from Step 2 into bite-sized pieces and add it to the salad bowl from Step 4. Pour the dressing from Step 3 over everything, add the chopped fresh herbs (parsley, mint, and dill) from Step 1, and toss gently but thoroughly to coat all components evenly. Top with the toasted pine nuts just before serving to maintain their crunch and add a pleasant textural contrast to the soft vegetables.