South Beach Diet Chicken Pasta Salad for a Easy Phase 2 Meal

By:

Ruby Bennett

Published:

May 24, 2026

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INGREDIENTS

This South Beach Diet Chicken Pasta Salad uses whole wheat pasta, lean chicken, and crisp vegetables to fit Phase 2 guidelines. The primary keyword South Beach Diet Chicken Pasta Salad appears here to make the recipe easy to find and follow.

3/4 pound whole-wheat spiral pasta
1 cup mayonnaise
1 can (5 oz) evaporated skim milk
1/4 cup Dijon mustard
1/2 teaspoon sugar substitute
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
2 cups cooked shredded chicken (skinless)
1/3 cup chopped red onion
1/2 cup diced celery
1/2 cup chopped green bell pepper

Optional Phase 2 add-ins: chopped cherry tomatoes, cucumber, fresh parsley or basil, or a 1/2 cup of chickpeas or black beans for extra protein. Avoid croutons and sweet bottled dressings.

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INGREDIENTS
INSTRUCTIONS
NOTES
FAQ
How do I make a South Beach Diet chicken pasta salad?
Is whole wheat pasta allowed on South Beach Diet Phase 2?
What can I use instead of mayonnaise in a South Beach pasta salad?
Can I eat pasta on South Beach Diet Phase 1?
What vegetables are best in South Beach chicken pasta salad?
How long does South Beach chicken pasta salad keep in the fridge?
South Beach Diet Chicken Pasta Salad
Ingredients
Instructions
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Notes
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INSTRUCTIONS

Follow these steps to make the salad. Keep instructions short and direct.

Cook pasta according to package directions until al dente. Rinse under cold water and drain well.
In a large bowl, whisk together mayonnaise, evaporated skim milk, Dijon mustard, sugar substitute, salt, pepper, and ground cumin. Mix well until smooth.
Add the shredded chicken, chopped red onion, diced celery, chopped green bell pepper, and drained pasta to the dressing. Toss to combine and mix well.
Taste and adjust seasoning. Chill for a few hours for best flavor, or serve immediately at room temperature.

Quick tips:

Use leftover grilled chicken or a skinless rotisserie chicken to save time.
Keep the dressing separate if you plan to store the salad. Toss just before serving to keep texture firm.
To lower carbs further, replace part of the pasta with spiralized zucchini or cauliflower florets to make a Phase 1 version.

NOTES

This recipe follows South Beach Diet principles for Phase 2: lean protein, non-starchy vegetables, and controlled portions of whole-grain pasta. Whole wheat pasta has a lower glycemic index than refined white pasta and is allowed in Phase 2 in measured portions.

Portion note: One serving of whole wheat pasta in Phase 2 is typically about 1/2 to 1 cup cooked. Balance your plate: half vegetables, one quarter lean protein, one quarter good carbs.

Storage and meal prep:

Store in an airtight container in the refrigerator for 3 to 4 days.
For meal prep, keep dressing separate and combine before eating for best texture.
This salad tastes better after a few hours when flavors meld, but it is fine served chilled or at room temperature.

Yield	Serving	Calories	Total Fat	Carbohydrates	Protein	Fiber
4 servings	about 321 g	750 kcal	31.2 g	86.9 g	36.3 g	8.5 g

Dressing and ingredient swaps:

If you prefer a lighter dressing, replace mayonnaise with a vinaigrette made from extra-virgin olive oil, red wine vinegar, Dijon mustard, garlic, and herbs. This keeps the salad more aligned with classic Phase 2 guidance.
Greek yogurt thinned with lemon juice also works as a lower-fat alternative to mayo.
Check labels on store-bought dressings and canned add-ins. Avoid products with added sugars or hydrogenated oils.

For related recipe ideas and official versions, see the South Beach recipe collection and other healthy takes on this salad:

South Beach Diet chicken pasta salad recipe for an official South Beach version.
healthy South Beach pasta salad with chicken for a lighter, vegetable-forward take.
low glycemic chicken pasta salad for ideas on lower-glycemic swaps and serving suggestions.

FAQ

How do I make a South Beach Diet chicken pasta salad?

Cook whole wheat pasta according to package directions, then drain and cool. Combine with cooked diced chicken breast, chopped bell peppers, cherry tomatoes, cucumber, and red onion. Toss with a light olive oil vinaigrette made from olive oil, lemon juice, Dijon mustard, garlic, and herbs. Season with salt and pepper. Chill before serving.

Is whole wheat pasta allowed on South Beach Diet Phase 2?

Yes, whole wheat pasta is permitted on Phase 2 in controlled portions. Stick to about 1/2 cup cooked per serving and balance with plenty of non-starchy vegetables and lean protein like chicken.

What can I use instead of mayonnaise in a South Beach pasta salad?

Replace mayo with a simple olive oil vinaigrette, Greek yogurt thinned with lemon juice, or a blend of avocado and lime. These options keep the salad diet-friendly and add healthy fats without excess calories.

Can I eat pasta on South Beach Diet Phase 1?

No, pasta is not allowed in Phase Stick to non-starchy vegetables and lean proteins. You can enjoy this chicken pasta salad once you move to Phase 2.

What vegetables are best in South Beach chicken pasta salad?

Choose low-glycemic, non-starchy vegetables like bell peppers, cherry tomatoes, cucumbers, red onion, zucchini, and spinach. Avoid corn, peas, and potatoes which are higher in carbs.

How long does South Beach chicken pasta salad keep in the fridge?

Store in an airtight container for 3 to 4 days. For best texture, keep the dressing separately and toss just before serving, especially if using whole wheat pasta which can absorb moisture.