⏱ 20 min total

Italian Chicken Pasta Salad

Name: Italian Chicken Pasta Salad
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: 2 oz Whole wheat pasta; ⅜ tbsp Olive oil; ¼ tbsp Lemon juice; ¼ tbsp Apple cider vinegar; ¼ tbsp Honey; ½ tsp Italian seasoning; ¼ tsp Lemon zest; ⅛ dash Salt; ⅛ dash Black pepper; ¹⁄₁₆ tsp Cayenne pepper; 3 oz Chicken breast; ⅛ cup grape tomatoes Grape tomatoes; ⅛ cup leaves, whole Basil; ⅛ cucumber Cucumber; ¹⁄₁₆ cup Parmesan cheese

Per 1 serving · 226 g · 15 ingredients

Calories

393

20%
of a 2,000 cal day

Protein
30g
30% of calories
Carbs
50g
49% of calories
Fat
9.6g
21% of calories

Portion

✓ Protein-dense

At a glance

One serving of Italian Chicken Pasta Salad (226 g) has 393 calories, with 30 g of protein, 50 g of carbohydrates and 9.6 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (60% DV), dietary fiber (27% DV) and Vitamin K (20% DV). Keep an eye on cholesterol, which provides 22% of the daily value.

Per 100 g

173cal

medium energy density

Protein per 100 cal

7.6g

Net carbs

42g

carbs minus fiber

Fiber

7.5g

5.6 g sugar

High in

20%+ of the daily value

Protein60%
Dietary fiber27%
Vitamin K20%
Thiamine30%
Riboflavin (B2)23%
Niacin70%

Good source of

10–19% of the daily value

Folate (B9)12%
Vitamin B1210%
Choline14%
Calcium10%
Potassium11%

Watch

20%+ of the daily value

Cholesterol22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min

1
Cook the pasta according to package directions, drain, and place in a large bowl.
2
In a medium bowl, whisk together 2 tablespoons olive oil, lemon juice, apple cider vinegar, honey, Italian seasoning, lemon zest, salt, and pepper to make the sauce.
3
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken, season with salt and pepper, and cook for about 5 minutes, flipping intermittently until almost cooked through.
4
Add the sauce to the skillet and let it bubble at a medium-fast boil for 3 to 4 minutes, until the sauce reduces and the chicken is cooked through. Remove the chicken, chop into bite-sized pieces, return to the pan, and toss to coat.
5
Add the chicken and any cooking liquid to the pasta bowl. Add the tomatoes, basil, cucumber, and Parmesan cheese. Toss gently to combine. Adjust seasoning as needed before serving. Serve cold or reheat gently if desired.

Vitamins & minerals

Amounts for 1 serving (226 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	36 μg	4%
Vitamin C	6 mg	6%
Vitamin D	0 μg	0%
Vitamin E	1 mg	9%
Vitamin K	24 μg	20%
Thiamine	0.4 mg	30%
Riboflavin (B2)	0.3 mg	23%
Niacin	11 mg	70%
Vitamin B6	1 mg	66%
Folate (B9)	49 μg	12%
Vitamin B12	0.2 μg	10%
Pantothenic acid	2 mg	39%
Choline	75 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	104 mg	10%
Iron	3 mg	34%
Potassium	531 mg	11%
Magnesium	117 mg	28%
Phosphorus	380 mg	54%
Zinc	2 mg	20%
Copper	0.3 mg	35%
Manganese	2 mg	80%
Selenium	62 μg	113%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	23 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	211 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	3 g	—
Galactose	0.2 g	—
Glucose	2 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	479 μg	—
Lysine	2 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	17 μg	—
Serine	1 g	—
Starch	0.3 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.3 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 393 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

75min
Walking (3.5 mph)
47min
Cycling (moderate)
33min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Italian Chicken Pasta Salad?

One serving of Italian Chicken Pasta Salad (1 serving) has 393 calories, which works out to 173 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Italian Chicken Pasta Salad high in protein?

Yes. It has 30 g of protein per serving, and 30% of its calories come from protein (7.6 g of protein per 100 calories).

Is Italian Chicken Pasta Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Italian Chicken Pasta Salad?

149 mg per serving.

How much sugar is in Italian Chicken Pasta Salad?

5.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (226 g)

Calories393

% Daily Value*

Total fat 9.6g	12%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 66mg	22%
Sodium 149mg	6%
Total carbohydrate 50g	18%
Dietary fiber 7.5g	27%
Total sugars 5.6g
Protein 30g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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