Chicken Grape Pasta Salad with Poppy Seed Dressing

This pasta salad is basically the perfect excuse to eat grapes for lunch while pretending you’re being healthy and sophisticated.

The combination of tender rotisserie chicken, sweet grapes, and crunchy walnuts creates a flavor party that your taste buds didn’t know they needed.

That creamy poppy seed dressing ties everything together like the friend who brings everyone in the group chat back together after drama.

You’ll love how the honey adds just the right amount of sweetness to balance the tangy Greek yogurt and white wine vinegar.

This is the kind of dish that makes people ask for the recipe, and you get to casually mention it only takes 25 minutes to make.

Perfect for potlucks, meal prep, or those moments when you want something fresh but substantial enough to actually fill you up.

Ingredients

For the Salad

• 6 ounces (170g) farfalle (bowtie) pasta, uncooked
• 1 cup (140g) rotisserie chicken, cut into small pieces
• ¾ cup (136g) seedless red grapes, halved
• ½ cup (50g) celery, diced small
• ½ cup (58g) walnut pieces
• ¼ cup (26g) green onions, sliced

For the Poppy Seed Dressing

• ¼ cup (70g) nonfat Greek yogurt
• ¼ cup (57.5g) full-fat mayonnaise
• 2 tablespoons honey
• 1½ tablespoons white wine vinegar
• 2 teaspoons poppy seeds
• ¼ teaspoon salt (or more, to taste)

Instructions

Prepare the Pasta

1. 1 Boil the pasta in salted water according to package directions until al dente, typically 8-10 minutes. Use a large pot with plenty of water to prevent the farfalle from sticking together, and add 1 tablespoon salt to the water for proper seasoning.
2. 2 Meanwhile, chop and prepare all the salad ingredients. Cut the rotisserie chicken into ½-inch pieces for the perfect bite-size portions, halve the grapes lengthwise to release their juices, and dice the celery into ¼-inch pieces for optimal crunch.
3. 3 Drain the pasta thoroughly, then rinse with cold water until completely cool to the touch. This stops the cooking process and prevents the pasta from becoming mushy when mixed with the other ingredients.

Assemble the Salad

1. 4 Put the drained, cooled pasta in a large mixing bowl with at least 4-quart capacity. Add the chicken pieces, halved grapes, diced celery, walnut pieces, and sliced green onions, tossing gently to distribute evenly.

Make the Dressing

1. 5 In a medium bowl, add the Greek yogurt, mayonnaise, honey, white wine vinegar, poppy seeds, and salt. Whisk vigorously for 30-60 seconds until the mixture is completely smooth and the honey is fully incorporated with no streaks remaining.

Combine and Chill

1. 6 Pour the dressing over the pasta salad ingredients and mix thoroughly with a large spoon or silicone spatula, ensuring every piece is well coated. The dressing should coat everything evenly without pooling at the bottom.
2. 7 Chill the pasta salad in the refrigerator for at least 40 minutes before serving to allow the dressing flavors to meld and penetrate the ingredients. Stir before serving to redistribute any dressing that may have settled to the bottom.

Recommended Equipment and Kitchen Tools

Recommended Tools (for best results)

• Large pot (6-8 quart capacity) – Essential for cooking pasta properly without overcrowding, which prevents sticking and ensures even cooking
• Fine-mesh strainer – Makes draining and rinsing pasta much easier and more thorough than a regular colander
• Large mixing bowls – You’ll need at least one 4-quart bowl for mixing the salad and a medium bowl for the dressing
• Sharp chef’s knife – Critical for cleanly dicing celery and cutting chicken into uniform pieces

Helpful Upgrades

• Kitchen scale – For precise measurements, especially helpful when scaling the recipe up or down for different serving sizes
• Silicone spatula set – Non-reactive and flexible, perfect for folding delicate ingredients without breaking the pasta
• Airtight storage containers – Glass containers with tight-fitting lids keep the salad fresh longer and prevent flavor transfer

Nice-to-Have Options

• Mandoline slicer – Creates perfectly uniform celery pieces and consistent green onion slices for professional presentation
• Whisk set – A medium balloon whisk makes quick work of the dressing and ensures no lumps remain
• Measuring cups and spoons – Stainless steel or glass measuring tools provide accuracy and won’t retain flavors

Recipe Variations and Dietary Modifications

Gluten-Free Adaptation

• Replace farfalle with gluten-free pasta made from rice, corn, or chickpea flour using the same 6-ounce measurement
• Expect slightly different texture – gluten-free pasta can be more delicate, so rinse gently and avoid over-mixing
• Add 1 tablespoon olive oil to the cooking water to prevent sticking
• Consider chickpea or lentil pasta for added protein and fiber

Dairy-Free Modifications

• Substitute Greek yogurt with ¼ cup cashew cream or thick coconut yogurt
• Use vegan mayonnaise instead of regular mayonnaise
• Add 1 teaspoon lemon juice to brighten the flavor when using plant-based alternatives

Protein Variations

• Replace chicken with cooked turkey, ham, or leftover roasted chicken
• For vegetarian version, add ½ cup chickpeas or ¼ cup toasted sunflower seeds
• Vegan option: Use ¾ cup marinated tofu or tempeh, cubed and pan-fried until golden

Flavor Variations

• Cranberry version: Replace grapes with ¾ cup dried cranberries and add ¼ cup chopped pecans
• Apple twist: Substitute grapes with 1 large Honeycrisp apple, diced and tossed with lemon juice
• Tropical variation: Use ¾ cup pineapple chunks and ¼ cup toasted coconut flakes

Nutritional Information and Health Benefits

Key Nutritional Highlights

This pasta salad provides approximately 380-420 calories per serving when divided into 4 portions. The combination of lean protein from rotisserie chicken (about 25g protein per serving) and complex carbohydrates from the farfalle pasta creates a balanced macronutrient profile. Each serving contains roughly 45g carbohydrates, 12g fat, and 25g protein, making it an excellent post-workout meal or satisfying lunch option.

Health Benefits of Main Ingredients

The red grapes provide powerful antioxidants, particularly resveratrol, which supports heart health and may help reduce inflammation. Greek yogurt contributes probiotics for digestive health while keeping the dressing creamy without excessive calories. Walnuts offer heart-healthy omega-3 fatty acids and vitamin E, while celery provides fiber, vitamin K, and potassium. The poppy seeds add calcium, healthy fats, and a unique nutty flavor along with small amounts of iron and zinc.

Dietary Considerations

This recipe contains gluten (from pasta), dairy (Greek yogurt), eggs (in mayonnaise), and tree nuts (walnuts). It’s naturally peanut-free and can be made dairy-free with simple substitutions. The dish provides good fiber content from the vegetables and pasta, supporting digestive health and satiety.

Smart Swaps and Ingredient Substitutions

Common Substitutions:

• Farfalle pasta → Rotini, penne, or shells work equally well for holding the dressing
• Rotisserie chicken → Leftover grilled chicken, turkey, or canned chicken (drained and flaked)
• Red grapes → Green grapes, halved cherry tomatoes, or diced apples for different flavor profiles
• Walnuts → Pecans, almonds, or pine nuts provide similar crunch and richness

Budget-Friendly Swaps:

• Rotisserie chicken → Canned chicken breast (2 cans, drained) saves money and prep time
• Fresh grapes → ½ cup raisins or dried cranberries when grapes are expensive or out of season
• Greek yogurt → Regular plain yogurt strained through cheesecloth for 30 minutes
• Walnuts → Sunflower seeds or pumpkin seeds for nut-free and budget-conscious option

Pantry Emergency Substitutions:

• White wine vinegar → Apple cider vinegar or rice vinegar in equal amounts
• Honey → Maple syrup or agave nectar using the same measurement
• Poppy seeds → Sesame seeds or chia seeds for similar texture and visual appeal
• Green onions → ¼ cup finely diced red onion or 2 tablespoons chives

Pro Tips for Substitutions:

• When using dried fruit instead of fresh grapes, reduce honey by 1 tablespoon to prevent over-sweetening
• Store leftover poppy seeds in the freezer to maintain freshness and prevent rancidity

Make It Diabetes-Friendly

Carb Reduction Strategies:

• Replace half the pasta with spiralized zucchini or cauliflower florets to reduce carbs by approximately 20g per serving
• Use shirataki noodles mixed with 3 ounces regular pasta for significant carb reduction
• Increase the chicken to 1½ cups and vegetables to 1 cup total to create more volume with fewer carbs

Sugar Substitutions:

• Replace 2 tablespoons honey with 1 tablespoon sugar-free honey substitute or 1 packet stevia
• Add 1 teaspoon vanilla extract to enhance sweetness perception without adding carbs
• Use sugar-free dried cranberries if substituting for grapes

Portion & Timing Tips:

• Serve ¾ cup portions instead of full cups to manage carb intake (approximately 30g carbs per smaller serving)
• Pair with 2 cups mixed greens to add volume and fiber
• Consider this as a side dish rather than main course, serving ½ cup portions alongside grilled protein

Blood Sugar Management:

• The protein and fat content help slow carb absorption
• Estimated carb content: 35-40g per standard serving, 25-30g per reduced portion
• The fiber from vegetables and nuts helps stabilize blood sugar response

Perfect Pairing Suggestions

Beverage Pairings

This refreshing pasta salad pairs beautifully with crisp white wines like Sauvignon Blanc or Pinot Grigio, which complement the grape sweetness without overwhelming the delicate flavors. For non-alcoholic options, try sparkling water with lemon or unsweetened iced tea with mint. The creamy dressing and sweet grapes also work wonderfully with light beer or prosecco for casual entertaining.

Side Dish Recommendations

Serve alongside grilled asparagus or green beans for a fresh, crunchy contrast to the creamy pasta salad. Crusty artisan bread or garlic breadsticks make excellent accompaniments for soaking up any extra dressing. For outdoor gatherings, pair with corn on the cob and watermelon slices to create a perfect summer spread. Mixed green salad with balsamic vinaigrette provides a nice acidic contrast to the rich poppy seed dressing.

Complete Meal Ideas

This pasta salad shines as the centerpiece of a picnic or potluck spread alongside deviled eggs and fresh fruit. For a casual dinner, serve with grilled chicken breast and roasted vegetables. It’s also perfect for brunch buffets paired with quiche and fresh berries. The dish works excellently as a make-ahead lunch option when portioned into individual containers with whole grain crackers on the side.

Occasion Suggestions

Ideal for summer potlucks, baby showers, and outdoor barbecues where you need something that travels well and doesn’t require heating. Perfect for meal prep Sundays when you want healthy lunches ready for the week. The elegant combination makes it suitable for casual entertaining or book club meetings where you want something special but not too fussy.

Pro Tips and Troubleshooting

Professional Techniques

Cook pasta 1 minute less than package directions suggest, as it will continue to soften slightly when mixed with the dressing. Salt your pasta water generously – it should taste like seawater for properly seasoned pasta. When cutting grapes, slice them lengthwise rather than crosswise to prevent them from rolling around and to create better surface area for the dressing to adhere.

Common Mistakes and Solutions

If your pasta salad seems dry after chilling, reserve ¼ cup pasta cooking water before draining and add it back tablespoon by tablespoon until you reach the desired consistency. Don’t skip the chilling time – the flavors need time to meld, and the pasta needs to absorb some of the dressing. If the salad becomes too thick, thin with 1-2 tablespoons milk or additional vinegar.

Storage and Make-Ahead

This pasta salad keeps beautifully for up to 3 days refrigerated in an airtight container. The flavors actually improve after the first day. Don’t add the walnuts until just before serving if making more than 24 hours ahead, as they can become soggy. For meal prep, store the dressing separately and combine just before eating to maintain the best texture.

Scaling and Presentation

This recipe doubles or triples easily for large gatherings – just use a very large bowl for mixing. For elegant presentation, serve in a clear glass bowl to showcase the colorful ingredients, and garnish with extra poppy seeds and fresh herbs like parsley or chives. Individual portions look beautiful in mason jars layered with the pasta salad on bottom and extra grapes on top.

This chicken grape pasta salad with poppy seed dressing proves that the best recipes are often the simplest ones – just quality ingredients combined thoughtfully to create something greater than the sum of its parts.