Zesty High-Protein BBQ Chicken Pasta Salad

The kitchen filled with the smoky aroma of barbecued chicken, enticing everyone to gather around the table. This Zesty High-Protein BBQ Chicken Pasta Salad combines flavorful grilled chicken with the crunch of fresh vegetables and pasta, taking just about 30 minutes to prepare. It’s a delightful dish that works perfectly as a nourishing meal for busy weeknights or an impressive side for your next cookout.

This recipe is ideal for health-conscious individuals and families looking for a hearty, protein-packed meal. It’s perfect for meal prep and can be stored for quick lunches throughout the week or enjoyed at picnics and gatherings.

Why You’ll Love This Recipe

• The juicy, tender chicken adds a satisfying protein punch.
• Whole wheat pasta keeps the dish hearty and filling.
• Fresh veggies provide a delightful crunch and vibrant colors.
• Easy to customize with your favorite vegetables and sauces.

What You’ll Need

Gather these ingredients to make a delicious high-protein pasta salad.

For the Salad

• 1.5 lbs chicken breast, boneless, skinless, cut into 1-inch cubes
• 2 tbsp olive oil
• 2 tbsp BBQ rub (sugar-free if preferred)
• 1/4 cup BBQ sauce (sugar-free if preferred)
• 12 oz whole wheat rotini or penne pasta
• 1 cup corn, frozen or canned, drained
• 1 red bell pepper, diced
• 1/2 red onion, finely diced
• 1/2 cup cilantro, fresh, chopped
• 1/4 cup green onions, chopped

For the Dressing

• 1/2 cup plain Greek yogurt, non-fat
• 1/4 cup BBQ sauce (sugar-free if preferred)
• 2 tbsp light mayonnaise or avocado mayo
• 1 tbsp apple cider vinegar
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp smoked paprika
• Salt, to taste
• Black pepper, to taste
• 2 tbsp milk or water (optional, to thin)

Use avocado mayo for a healthier fat option.

Substitutions & Swaps

• Use quinoa for a gluten-free option.
• Substitute chicken with tofu for a vegetarian dish.
• Replace Greek yogurt with a dairy-free alternative.
• Add cherry tomatoes for extra freshness.

How to Make It

Follow these steps to create your delicious pasta salad.

Prepare the BBQ Chicken

Heat the olive oil in a skillet over medium heat. Season the chicken cubes with the BBQ rub, then cook for 6-8 minutes or until no longer pink and cooked through. Add the BBQ sauce, mixing well to coat the chicken before removing it from heat.

Cook the Pasta

In a large pot of salted boiling water, cook the whole wheat pasta according to package instructions until al dente, typically about 8-10 minutes. Drain pasta and let it cool for a few minutes.

Prepare the Dressing

In a bowl, whisk together the Greek yogurt, BBQ sauce, mayonnaise, apple cider vinegar, garlic powder, onion powder, smoked paprika, salt, and pepper until smooth. If you prefer a thinner consistency, add milk or water gradually until you reach the desired thickness.

Assemble the Salad

In a large mixing bowl, combine the cooked pasta, corn, diced red bell pepper, finely diced red onion, chopped cilantro, and green onions. Add the BBQ chicken and dressing, stirring everything until evenly combined.

How to Store It

Fridge: store in an airtight container for up to 4 days.
Freezer: no, pasta doesn’t freeze well.
Reheat: microwave for 1-2 minutes until warmed through.

Tips for Best Results

• Allow the BBQ chicken to cool before mixing it with the salad for a better texture.
• Taste and adjust the seasoning of the dressing to your preference.
• Let the salad sit in the fridge for at least 30 minutes before serving to enhance flavors.

Serving Suggestions

• Pair with a side of grilled vegetables for a balanced meal.
• Serve as a potluck dish for family gatherings.
• Enjoy it chilled on hot summer days for a refreshing option.