Italian Chicken and Mozzarella Cold Pasta Salad
A vibrant, meal-prep-ready pasta salad featuring tender chicken, creamy fresh mozzarella, roasted sweet bell peppers, and warm-roasted jammy cherry tomatoes tossed in an herbaceous lemon dressing.
Prep
15 min
Cook
20 min
Total
35 min
Makes
4 servings
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Large pot · Whisk · Mixing bowl
Time saver
Make-Ahead Magic: This pasta salad actually tastes better the day after it is made, as the pasta absorbs the savory herb dressing.
Do these three things first
- 1Preheat your oven to 400°F (204°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F (204°C)
- 01
Preheat your oven to 400°F (204°C)
Preheat your oven to 400°F (204°C). Line a large baking sheet with parchment paper.
Tap card to mark done - 02
Spread out the cherry tomatoes and sliced…
On one side of the baking sheet, spread out the cherry tomatoes and sliced red bell pepper. Drizzle with half of the olive oil and season with salt and dried Italian herb. Roast for 15 to 20 minutes, until the tomatoes are blistered and jammy, and the peppers are tender. Let them cool slightly.
Look for: the tomatoes are blistered and jammy, and the peppers are tender
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Bring a large pot of salted water…
While the vegetables are roasting, bring a large pot of salted water to a boil. Add the penne pasta and cook according to package instructions until al dente (usually about 10 to 12 minutes). Drain the pasta and rinse immediately under cold water to stop the cooking process and cool it down.
Look for: al dente (usually about 10 to 12 minutes)
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Whisk together the remaining olive oil
In a small bowl or jar, whisk together the remaining olive oil, fresh lemon juice, dried oregano, salt, and black pepper until well combined.
Look for: well combined
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Combine the cooled cooked pasta
In a large mixing bowl or your meal-prep container, combine the cooled cooked pasta, roasted cherry tomatoes, roasted red bell peppers, shredded rotisserie chicken breast, and fresh mozzarella cheese cubes.
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Pour the lemon herb dressing over the…
Pour the lemon herb dressing over the pasta salad and toss gently to coat all ingredients evenly. Cover and chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld. Store in airtight containers for up to 4 days.
Allow: 30 minutes
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