Can I Still Eat Pasta? Yes! Here’s My Go-To Healthy Summer Pasta Recipe: Mediterranean Chicken Pasta Salad

Mediterranean Chicken Pasta Salad

One of the most common questions I get from clients is: “Can I still eat pasta?” My answer is absolutely! But like anything else in a balanced diet, it’s all about how you enjoy it, and what you pair it with.

In this post, I’m sharing my latest go-to healthy summer pasta recipe: a Mediterranean Chicken Pasta Salad that’s not only packed with fresh veggies and summer herbs, but also balanced with healthy fats and protein to support your health goals—whether it’s fat loss, muscle gain, blood sugar balance, or simply feeling good in your body.

A Word on Macros: Why They Matter

Understanding macronutrient ratios is key to making food choices that align with your goals. Here’s a general guideline for daily macro balance:

• Protein: 30-35% of your daily intake

• Fats: 25–30%

• Carbohydrates: 35-40%

Note: These numbers will shift depending on your age, activity level, hormone status, and health goals.

When clients ask about foods like pasta, avocado, or fruit, they’re often surprised that even healthy or whole foods need to be eaten in the right portions. That’s because foods that are higher in calories per gram (like fats and carbs), or spike blood sugar (like refined carbs and certain fruits), can stall progress when it comes to body composition or weight loss—even if they’re nutrient-rich.

So, What About Pasta?

Pasta is a carbohydrate, and carbohydrates can raise blood sugar and insulin, which may interfere with fat loss or energy if not paired correctly. But don’t worry—you don’t need to cut it out! It’s all about the type of pasta, portion size, and what you mix it with.

My favourite types of pasta include:

• Brown rice pasta (my top pick!)

• Chickpea or lentil pasta

• Black bean pasta

• Quinoa or whole wheat

Brown rice pasta wins for me because it tastes the most like “regular” pasta, has a better texture, is naturally gluten-free, and contains more fiber, which helps with blood sugar balance and digestion.

Here’s my top pasta tip: Always balance your pasta dish with loads of veggies, high-quality protein, and a healthy fat. That way, you’ll stabilize blood sugar, feel full longer, and reduce the total calorie load without sacrificing flavour or satisfaction.

Healthy Summer Pasta Recipe: Mediterranean Chicken Pasta Salad

A high-protein, high-fiber, veggie-loaded summer side dish.

This pasta salad is the perfect make-ahead dish for BBQs, summer picnics, or a quick lunch. It’s made with brown rice fusilli, fresh greens, olives, herbs, and tossed in a creamy, protein-rich dressing made from Greek yogurt and cottage cheese. Each serving contains only about ½ cup of pasta, with the rest being veggies and lean protein—exactly how I like to structure meals for my clients.

🍴 Serves 4

Ingredients:

• 2 cups Brown Rice Fusilli (dry – yields 4 cups cooked)

• 1/4 cup Plain Greek Yogurt

• 1/4 cup Cottage Cheese

• 1 tsp Dijon Mustard

• 2 tbsps Extra Virgin Olive Oil

• 2 tbsps Lemon Juice

• 1 tsp Garlic Powder

• 1 tsp Dried Basil

• 1 tsp Dried Parsley

• Sea Salt & Black Pepper, to taste

• 454 grams Chicken Breast, cooked and diced (about 4 cups)

• 1/2 cup Green Olives, sliced

• 1/2 cup Sun-Dried Tomatoes, sliced

• 1/4 cup Hemp Seeds

• 8 cups Arugula

• 1 cup Fresh Basil Leaves (or herbs of choice)

• 1/2 cup Parmesan Cheese (divided)

Instructions:

1. Cook brown rice pasta according to package directions.

2. While the pasta cooks, make the dressing: whisk together Greek yogurt, cottage cheese, olive oil, lemon juice, Dijon, herbs, salt and pepper.

3. Drain pasta, drizzle with a bit of olive oil and toss with half the parmesan cheese.

4. In a large bowl, combine pasta, chicken, olives, sun-dried tomatoes, arugula, hemp seeds, basil, and dressing. Toss until well coated.

5. Sprinkle remaining parmesan on top and serve!

6. Store in the fridge for up to 3 days.

Final Thoughts

Eating pasta doesn’t have to sabotage your health goals. When portioned properly and combined with protein, fiber, and healthy fats, it can absolutely fit into a balanced lifestyle.

Just remember—even healthy foods like avocado, fruit, and whole grains come with their own set of guidelines when it comes to calorie density, blood sugar impact, and macro balance. The goal is not restriction, but informed choices that fuel your body in a way that aligns with how you want to feel.

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Whether you’re working on fat loss, building muscle, increasing energy, or stabilizing blood sugar, I help clients build sustainable nutrition habits that work for real life. If you're ready for support, let's connect!