Mediterranean Chicken Avocado Penne Salad
Cold whole wheat penne tossed with grilled chicken, ripe avocado, halved cherry tomatoes, red onion, and a drizzle of olive oil with Italian seasoning.
One bowl, 15 minutes, 41 grams of protein, and a quiet nutrient trick happening between the avocado and the tomatoes that most recipe pages never mention.
Ingredients
- penne, whole wheat 3 ounces
- red onion 0.25
- cherry tomatoes 8
- avocado 0.5
- grilled chicken strips 3 ounces
- olive oil 1.5 tablespoon
- Italian seasoning 1 teaspoon
Method
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Cook the penne according to package directions.
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Meanwhile, chop the onion, halve the cherry tomatoes, and dice the avocado.
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Rinse the pasta under cold water and drain well.
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In a large bowl, combine the penne, onion, cherry tomatoes, avocado, and grilled chicken strips.
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Drizzle with oil and sprinkle with Italian seasoning. Toss gently to combine. Season with salt and pepper to taste.
A squeeze of fresh lemon juice or a splash of red wine vinegar right before serving lifts the whole bowl. The acid cuts through the richness of the avocado and olive oil and sharpens the tomatoes. A handful of arugula tossed in at the end adds a peppery bite that plays off the Italian seasoning.
The avocado in this bowl isn't just there for flavor. A crossover study found that when people ate tomato-based foods with avocado, their bodies absorbed more than four times the lycopene from the tomatoes compared to eating the same tomatoes without avocado. Lycopene is the compound behind the red color in tomatoes, and your body needs fat in the same meal to absorb it properly. The avocado delivers that fat.
Avocado + Tomato Absorption Study · DOIBehind this recipe
Why does avocado change what my body gets from the tomatoes?
Lycopene and beta-carotene (the compounds that give tomatoes their color and much of their nutritional reputation) are fat-soluble. Your gut needs fat present in the same meal to absorb them efficiently. Avocado delivers monounsaturated fat right alongside the tomatoes, and a crossover trial found that pairing boosted lycopene absorption by more than four times. You're not adding avocado as a topping. You're adding it as a delivery system.
Is 41 grams of protein in one meal too much?
No. The idea that your body can only use 30 grams of protein per meal has been tested and debunked. A controlled study using tracer technology tracked what happened when people consumed 100 grams of protein in a single sitting. The body kept building muscle for over 12 hours. 41 grams in this salad is well within what your body can handle and use.
Read the full evidence reviewCan I make this ahead of time?
The penne, chicken, onion, and dressing hold up well for 24 hours in the fridge. Wait to add the avocado and cherry tomatoes until just before eating. Avocado browns quickly once cut, and the tomatoes release water that makes the salad soggy. If meal prepping for multiple days, store the avocado and tomatoes separately and toss them in fresh each time.
Why rinse the pasta under cold water?
Two reasons. First, it stops the cooking immediately so the penne stays firm instead of turning soft in the salad. Second, cooling cooked pasta changes some of its starch structure. The pasta holds its texture better and won't stick together as it sits. For a cold salad where the pasta needs to stay firm through tossing and serving, the cold rinse matters.