Weight Watchers Lunchbox Curried Chicken Pasta Salad: A Flavorful & Smart Choice

There are certain dishes that just scream “comfort” and “convenience,” and for me, a well-made pasta salad is one of them. I remember, years ago, a dear friend who was just starting her journey with Weight Watchers, and she was struggling to find satisfying lunch options that felt special and exciting. One sweltering afternoon, she shared this curried chicken pasta salad with me, and it was a revelation! The vibrant spices, the tender chicken, the satisfying pasta – it was all there, packed with flavor and incredibly satisfying. It quickly became my go-to for packed lunches, whether for a busy workday or a picnic in the park.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 10 minutes (for pasta)
• Total Time: 25 minutes
• Servings: 4 (as a smaller lunch portion) or 2-3 (as a main dinner dish)
• Yield: Approximately 6 cups
• Dietary Type: Adaptable (base recipe is poultry)

Ingredients

Here’s what you’ll need to bring this delightful curried chicken pasta salad to life:

For the Dressing:

• 3⁄4 cup virtually fat-free plain yogurt (approximately 200g)
• 4 tablespoons lowest fat mayonnaise
• 1 tablespoon korma curry powder
• 1 teaspoon curry powder (you choose the heat level)
• Salt and freshly ground black pepper to taste (optional)

For the Salad:

• 1 3⁄4 cups dry penne pasta (approximately 150g, weighed for accuracy)
• 250 g cooked skinless chicken breasts, diced (about 2 chicken breasts)
• 1 red bell pepper, diced
• 1/2 cucumber, diced
• 1 cup baby plum tomatoes, halved (optional, see note below)
• 4 spring onions, finely sliced
• 1 generous handful fresh coriander (cilantro), chopped

Equipment Needed

You won’t need a lot of fancy gadgets for this recipe. Most of what you need will likely already be in your kitchen:

• A large pot for cooking the pasta
• A colander for draining
• A large mixing bowl for the dressing and salad
• A sharp knife and cutting board for preparing the vegetables and chicken
• Measuring cups and spoons
• A whisk or fork for mixing the dressing

Instructions

Let’s get this delicious pasta salad assembled. The process is straightforward and remarkably quick, perfect for even the busiest schedules.

1. Prepare the Dressing: In a medium-sized mixing bowl, combine the virtually fat-free plain yogurt and the lowest fat mayonnaise. Add the korma curry powder and the curry powder of your choice. Stir everything together thoroughly until the dressing is smooth and well-combined, ensuring all the spices are evenly distributed. You can season this dressing with a pinch of salt and freshly ground black pepper at this stage, if desired. However, it’s often best to taste the salad at the end, as the chicken and other ingredients may also contribute some savoriness.

2. Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the 1 3⁄4 cups of dry penne pasta to the boiling water. Cook according to the package directions, typically for about 8-10 minutes, until the pasta is perfectly al dente – tender but still with a slight bite. It’s crucial not to overcook the pasta, as mushy pasta will detract from the texture of the salad.

3. Prepare the Salad Components: While the pasta is cooking, it’s the perfect time to prepare the other ingredients. Dice the chicken breast meat into bite-sized pieces. Dice the red bell pepper into similarly sized pieces. Dice the cucumber as well. If you are using the baby plum tomatoes, halve them. Finely slice the spring onions, ensuring you get both the white and green parts. Roughly chop the fresh coriander (cilantro).

4. Cool the Pasta: Once the pasta is cooked, drain it thoroughly in a colander. To quickly cool the pasta and prevent it from clumping together, pour cold water over it for a few minutes in the colander. This step is particularly important for a pasta salad, as it stops the cooking process and ensures the pasta is at the right temperature for mixing with the dressing and other ingredients. After rinsing, drain the pasta again to remove any excess water.

5. Combine Everything: Add the cooled and drained pasta to the large mixing bowl containing the prepared dressing. Add the diced chicken, diced red bell pepper, diced cucumber, and the halved baby plum tomatoes (if using). Add the finely sliced spring onions.

6. Stir and Season: Stir everything together well, ensuring that all the ingredients are evenly coated with the creamy, spiced dressing. Gently toss to combine without mashing the ingredients. If you feel the salad needs it, now is the time to season with salt and pepper to your personal preference.

7. Garnish and Serve: For a burst of fresh flavor and visual appeal, top with the chopped fresh coriander/cilantro. If you are a true coriander enthusiast, like myself, you can also mix some of the chopped coriander into the salad itself during step 6, and then sprinkle some more over the top for an extra herbaceous punch.

A Note on Tomatoes: If you are serving this salad immediately, adding the baby plum tomatoes is a delightful way to bring a touch of sweetness and acidity. However, if you plan to store the salad for later, it’s advisable to omit the tomatoes. The moisture from the tomatoes can make the dressing thinner over time, which might not be ideal if the salad is being prepared in advance.

Expert Tips & Tricks

To elevate this already fantastic Weight Watchers lunchbox curried chicken pasta salad from good to extraordinary, consider these culinary insights:

• Pasta Perfection: The key to a great pasta salad is perfectly cooked, al dente pasta. If you find yourself constantly overcooking it, try cooking it for a minute or two less than the package suggests, and then rinsing it in cold water. This shock will stop the cooking immediately.
• Chicken Choice: While cooked chicken breasts are specified, feel free to use rotisserie chicken for added flavor and convenience. Just be mindful of any added seasonings or sodium in pre-cooked chicken.
• Spice Level Customization: The recipe calls for a korma curry powder and a second curry powder of your choice. This allows for incredible flexibility. If you love a bit of heat, opt for a Madras or Vindaloo for your second curry powder. For a milder flavor, a basic mild curry powder will do the trick. You can even add a pinch of cayenne pepper for an extra kick.
• Make-Ahead Magic: This salad is an absolute dream for meal prepping. Prepare the dressing and chop all the vegetables and chicken a day in advance. Store them separately in airtight containers in the refrigerator. Cook the pasta just before assembly to ensure optimal texture. Combine everything about an hour before you plan to eat it, or even the night before if you omit the tomatoes.
• Texture Play: For added crunch and texture, consider incorporating other vegetables like finely diced celery, shredded carrots, or even some crisp snap peas.

Serving & Storage Suggestions

This curried chicken pasta salad is incredibly versatile. It’s perfect for a packed lunch, served cold as a side dish at a barbecue or picnic, or even as a lighter dinner option.

To Serve:
Simply portion the salad into your lunch containers or onto plates. Garnish with extra fresh coriander if you like. For a complete meal, consider serving it alongside a light green salad or some whole-wheat crackers.

To Store:
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. As mentioned, it’s best to omit the tomatoes if storing for an extended period to prevent the dressing from becoming watery. If you find the salad a little dry after refrigeration, you can stir in a spoonful of yogurt or a splash of milk to loosen it up. This salad is best served chilled.

Nutritional Information

Here’s an estimated nutritional breakdown for this flavorful pasta salad, per serving (assuming 4 servings as a lunch portion). Please note that these values are approximate and can vary based on the specific brands and ingredients used.

Nutrient	Amount per Serving	% Daily Value
Calories	347 kcal	–
Calories from Fat	84 kcal	–
Total Fat	9.4 g	14 %
Saturated Fat	2.2 g	11 %
Cholesterol	49.8 mg	16 %
Sodium	204.9 mg	8 %
Total Carbohydrate	47.5 g	15 %
Dietary Fiber	6.9 g	27 %
Sugars	5.4 g	21 %
Protein	19.5 g	39 %

Note: The “% Daily Value” is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Variations & Substitutions

This recipe is a fantastic canvas for your culinary creativity. Here are a few ideas to mix things up:

• Vegetarian/Vegan Twist: Omit the chicken and double up on the vegetables. For a vegan version, use a dairy-free yogurt alternative and vegan mayonnaise. You could also add chickpeas or firm tofu for protein.
• Grain Power: Instead of penne pasta, try using whole wheat pasta for added fiber, or even a gluten-free pasta option. Quinoa or couscous can also be excellent bases for this salad.
• Fruity Notes: For a subtle sweetness, consider adding finely diced apple or a handful of raisins or dried cranberries to the salad.
• Nutty Crunch: A sprinkle of toasted almonds or cashews can add a delightful crunch and extra flavor dimension.

FAQs

Q: Can I make this salad ahead of time?
A: Yes, this salad is an excellent candidate for make-ahead. It’s best to combine all ingredients except for the baby plum tomatoes (if using) and store in the refrigerator. Combine everything about an hour before serving for optimal flavor and texture.

Q: My dressing seems a bit too thick. What can I do?
A: If your dressing is too thick, you can thin it out by stirring in a tablespoon of virtually fat-free plain yogurt or a splash of milk (dairy or non-dairy) until you reach your desired consistency.

Q: What kind of curry powder should I use for the second teaspoon?
A: This is entirely up to your preference for heat! A mild curry powder will keep the salad family-friendly, while a medium or hot curry powder will add a more significant kick. Experiment to find your perfect balance.

Q: How long will this pasta salad last in the refrigerator?
A: Stored in an airtight container, this pasta salad will last for approximately 3-4 days. Remember to omit tomatoes if you plan on storing it for more than a day.

Q: Can I use a different type of pasta?
A: Absolutely! While penne is a classic choice for pasta salads, feel free to use fusilli, farfalle (bow-tie pasta), or rotini. Just ensure you cook it to al dente.

Final Thoughts

This Weight Watchers Lunchbox Curried Chicken Pasta Salad is more than just a recipe; it’s a testament to how healthy eating can be incredibly delicious and satisfying. It’s a dish that proves you don’t have to sacrifice flavor for your wellness goals. I encourage you to give it a try, adapt it to your liking, and discover the joy of a truly wholesome and vibrant meal. Share your creations and feedback – I always love hearing how this dish brings a little zest to your day!