A high-protein chicken Caesar pasta salad that actually keeps you full AND holds up for days (perfect for meal prep). Think juicy chicken, crispy chickpeas for crunch, and a creamy Greek yogurt or cottage cheese-spiked dressing. Plus, kale means no soggy leaves, ever.
Table of Contents
- Why this Caesar pasta salad is a little different
- Why you’ll love this Caesar pasta salad
- Ingredients you’ll need
- How to make the chicken Caesar pasta salad
- How to meal prep this chicken Caesar pasta salad
- Watch how to make the salad
- Chicken Caesar pasta salad FAQs
- Like this recipe? Try these Caesar-inspired ideas next
- High-Protein Chicken Caesar Pasta Salad Recipe
Why this Caesar pasta salad is a little different
I am firmly in my Caesar salad era. It’s just the BEST combination of flavors and delivers every time. And this gorgeous pasta salad version? Obsessed.
Traditional Caesar pasta salads can be a bit heavy, rely on bottled dressings, and tend to go limp fast. This one is lighter, fresher, and made from scratch in under 30 minutes, with a few smart tweaks to make it higher in protein and perfect for meal prep.
We’re layering in protein from three different places here:
- Juicy chicken. The main source of protein, which helps make the salad nice and filling.
- Crispy chickpeas. An easy, delicious swap for classic croutons. Crunch, and extra protein.
- A creamy Greek yogurt or whipped cottage cheese-based dressing. Lighter and higher protein than traditional mayo-based dressings, but still gorgeously rich and creamy.
I love swapping the lettuce for kale here, too! It holds up much better and doesn’t go soggy, so it’s brilliant if you’re making the salad ahead of time.
When I say I’m in my Caesar salad era, I am 100% serious. If you love the flavors too, try these recipes next: chicken Caesar-inspired meatballs (bonus: top them with crunchy parmesan crisps), chicken Caesar chopped bagels, chicken Caesar crispy rice salad, creamy high-protein chicken Caesar dip or charred chicken Caesar flatbreads.
Why you’ll love this Caesar pasta salad
- No soggy lettuce. Swapping Romaine for robust kale means the salad holds well over time.
- Higher in protein. Crispy air-fried (or baked!) chickpeas stand in for croutons, bringing extra crunch and a protein boost. Add that to the chicken and high-protein dressing for a seriously filling salad.
- Lighter Caesar dressing. Greek yogurt (or whipped cottage cheese) keeps it creamy and rich, but lighter than traditional versions.
- Meal prep friendly. Holds up well in the fridge, making it perfect for packed lunches or easy meals.
“Ok this was soooooo good!! The crispy chickpeas are a gamechanger – I was snacking on them straight from the air fryer hahahah – will be making this on repeat!!”
Ingredients you’ll need
- Pasta. Any small, dried pasta shape works well in this salad. I like to use ditalini (kind of like smaller rigatoni).
- Chicken breasts. I like using chicken breasts, but thighs work well too. Alternatively, use rotisserie chicken to make things even easier.
- Kale. I find that kale holds up better in this salad than Romaine (which likes to go soggy fast). It softens enough, while still retaining that satisfying bite. Try to remove any tough stems and chop the kale finely for the best results.
- Fish sauce. This is my favorite little hack in the dressing. Traditionally, anchovies are used, but fish sauce is much easier than chopping or mashing up anchovies.
How to make the chicken Caesar pasta salad
This is a step-by-step photo overview of how to make the pasta salad – the full recipe with ingredient quantities is at the bottom of the page for you.
- Drain and pat dry your chickpeas, then toss with olive oil and your seasoning.
- Transfer to your air fryer basket, then air fry until gorgeously golden and crispy. You can also cook them in the oven if you prefer.
- Toss your chicken with olive oil and seasoning, too. You can do this up to 24 hours in advance if you like.
- Cook the chicken in the air fryer, or in the oven, until lovely and golden.
- Mix your high-protein Caesar dressing while they cook. This is also when I like to cook the pasta and bacon.
- Add your pasta, shredded kale, crispy bacon, chives, and parmesan to a large bowl. Chop or shred your chicken, then add it to the bowl, along with the crispy chickpeas.
- Pour the Caesar dressing all over the salad in the bowl.
- Toss well to combine, then divide the salad between plates. Serve with extra grated parmesan on top.
How to meal prep this chicken Caesar pasta salad
This really is one of those wonderful recipes that actually gets better as it sits, making it perfect for meal prep.
- Store the salad in an airtight container for up to 5 days.
- Because the kale holds up beautifully, there’s no risk of sogginess, so you can mix the dressing through the salad even if you’re prepping it in advance.
- To keep the chickpeas super crunchy, store them separately and sprinkle them on top of the salad just before eating.
It’s great for easy lunches, quick dinners, or just to grab from the fridge when you need something fast.
Watch how to make the salad
Chicken Caesar pasta salad FAQs
You sure can. That’s one of the best things about this recipe. It actually tastes even better after a few hours, once the flavors have had time to mingle!
If you’re serving this to guests or taking it along to a potluck, I recommend adding the crispy chickpeas just before serving (this will ensure they stay crispy).
I find it keeps well for up to 5 days in the fridge.
Unlike Romaine, the kale doesn’t wilt, and the chickpeas will stay crispy for at least 24 hours (or longer if stored separately and sprinkled on just before serving!)
Absolutely! Just leave out the chicken and bacon, and either double the crispy chickpeas or add grilled tofu or another plant-based alternative for your protein.
The salad is hearty enough to hold its own without meat.
Like this recipe? Try these Caesar-inspired ideas next
If you make this recipe, I’d love to hear from you! You can leave a recipe rating and a comment below. And remember to tag @DishedByKate on Instagram, Facebook and TikTok if you’ve made one of my recipes. Seeing your recreations really makes my day 😊.
Print
High-Protein Chicken Caesar Pasta Salad
- Total Time: 30 minutes
- Yield: 6 servings 1x
Description
A high-protein chicken Caesar pasta salad that actually keeps you full AND holds up for days (perfect for meal prep). Think juicy chicken, crispy chickpeas for crunch, and a creamy Greek yogurt or cottage cheese-spiked dressing. Plus, kale means no soggy leaves, ever.
Ingredients
For the chicken –
- 2 chicken breasts
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon fish sauce
- 1 tablespoon dried oregano
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
For the crispy chickpeas –
- 1 cup chickpeas, drained (use the whole can for ease and keep the aquafaba to make egg-free garlic aioli)
- 1/2 tablespoon olive oil
- 1/2 teaspoon salt
- 1 teaspoon smoked paprika
For the high-protein Caesar dressing –
- 1/2 cup cottage cheese (I like using whipped cottage cheese for the smooth texture)
- 1/2 cup plain Greek yogurt
- 1 teaspoon fish sauce
- 1 teaspoon Dijon mustard
- 1 teaspoon white miso paste (or use more Dijon mustard)
- 1 tablespoon lemon juice
- 1/2 cup parmesan cheese, grated
- Black pepper
For the salad –
- 10 oz (or 300g) dried pasta of your choice (approximately 3/4 of a 1 lb packet of pasta)
- 4 slices of bacon
- 4 to 5 oz chopped kale (roughly 5 packed cups or 150g)
- A handful of chives, chopped finely
- 1/3 cup parmesan cheese, grated
Instructions
- Marinate the chicken. Slice each chicken breast in half lengthways to create two thin cutlets, then cut them in half again to make four smaller pieces. In a large bowl, mix 1 tablespoon olive oil, 1 tablespoon lemon juice, 1 teaspoon fish sauce, 1 tablespoon dried oregano, 1 teaspoon smoked paprika, and ½ teaspoon salt. Add the chicken and toss to coat. Set aside to marinate while you prep everything else.
- Make the crispy chickpeas. Drain the chickpeas, then toss them with ½ tablespoon olive oil, ½ teaspoon salt, and 1 teaspoon smoked paprika. Air fryer: Cook at 400°F (200°C) for 15 to 20 minutes, shaking the basket halfway. Oven: Spread on a baking tray and bake at 425°F (220°C) for 25 to 30 minutes, stirring halfway, until golden and crunchy.
- Cook the chicken and bacon. You can cook these together for ease. Air fryer: Place the marinated chicken and bacon in the basket and air fry at 400°F (200°C) for 8 minutes. Oven: Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper, arrange the chicken and bacon on the tray, and roast for 18 to 20 minutes, until the chicken is cooked through and starting to char, and the bacon is gorgeously crispy.
- Cook the pasta. Bring a large pot of salted water to a boil. Cook the pasta until al dente (check your packet for timing – it usually takes about 8 minutes). Drain the pasta, rinse under cold water, and transfer to a large mixing bowl, ready for the rest of your salad ingredients.
- Make the Caesar dressing. In a small bowl, mix ½ cup Greek yogurt, ½ cup mayonnaise, 1 teaspoon fish sauce, 1 teaspoon Dijon mustard, 1 teaspoon white miso paste, 1 tablespoon lemon juice, ½ cup grated Parmesan, and a generous grind of black pepper. Stir until smooth and creamy.
- Assemble the salad. Chop the cooked chicken and bacon into bite-sized pieces. Add to the bowl with the pasta, then toss in the kale, chives, crispy chickpeas, and the extra grated parmesan. Drizzle over the dressing and mix well to combine.
Notes
INGREDIENT NOTES: Any small pasta shape works well here – I like ditalini, but any will do. I like using kale because it doesn’t go soggy over time (unlike Romaine), but you can use Romaine or another green if you prefer, just be aware that it will wilt in the salad.
SUBSTITUTIONS: Make things even easier by using rotisserie chicken instead of cooking it from scratch. You can swap the Greek yogurt for whipped cottage cheese in the dressing if you like. Make the salad vegetarian by swapping chicken and bacon for tofu or another plant-based alternative, and skip the fish sauce in the dressing (use more miso paste).
STORAGE INSTRUCTIONS: I find the salad keeps well for up to five days in the fridge. Unlike Romaine, the kale doesn’t wilt, and the chickpeas will stay crispy for at least 24 hours (or longer if stored separately and sprinkled on just before serving – I recommend doing this if you’re entertaining or taking the salad to a potluck or BBQ).
PREP AHEAD: If you’d like to get ahead without mixing the salad, you can cook the chicken, bacon and pasta two days ahead of time – just store them separately in the fridge. The dressing will keep well for five days if you want to make that in advance too.
- Prep Time: 10
- Cook Time: 20
- Category: salads
- Method: air fryer
- Cuisine: american
Nutrition
- Serving Size: 200g
- Calories: 523
- Sugar: 4.5g
- Sodium: 865.8mg
- Fat: 20.6g
- Saturated Fat: 5.3g
- Unsaturated Fat: 7.8g
- Trans Fat: 0g
- Carbohydrates: 47.1g
- Fiber: 4.5g
- Protein: 36.4g
- Cholesterol: 87.4mg
Ok this was soooooo good!! The crispy chickpeas are a gamechanger – I was snacking on them straight from the air fryer hahahah – will be making this on repeat!!
Ahhh this is fab to hear Millie 💕 I love the chickpeas too! So much nicer than super hard croutons xx Kate