Zesty High-Protein BBQ Chicken Pasta Salad

Juicy chicken pieces coated in smoky BBQ flavors mingle with hearty whole wheat pasta, bright vegetables, and a creamy dressing that will refresh your palate. This Zesty High-Protein BBQ Chicken Pasta Salad comes together in under 30 minutes and offers a delightful twist on your average pasta salad with its protein-packed ingredients and vibrant taste. Perfect for summer gatherings or a quick weeknight dinner!

This recipe is ideal for busy individuals seeking healthy meal prep options or families wanting to enjoy a delicious, cooked dish on a hot day. It can be made a day in advance, allowing the flavors to meld, and can be stored in the fridge for several days for easy lunches or dinners.

Why You’ll Love This Recipe

• It’s a protein powerhouse, making it filling and nutritious.
• The BBQ rub and sauce provide a smoky, rich flavor depth.
• A mix of textures from tender chicken, crunchy veggies, and pasta.
• Quick to prepare, making it a great weeknight meal.

What You’ll Need

Gather the following ingredients to create this delicious 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 Greek yogurt for extra creaminess.

Substitutions & Swaps

• Chicken can be replaced with turkey.
• Whole wheat pasta for any preferred pasta type.
• Greek yogurt can be swapped for sour cream.
• Avocado mayo can be replaced with regular mayo.

How to Make It

Prepare this flavorful salad in just a few easy steps.

Cook the Chicken

Heat olive oil in a large skillet over medium heat. Add chicken cubes and season with BBQ rub, cooking for 6-7 minutes until golden and cooked through, stirring occasionally.

Cook the Pasta

Meanwhile, boil a pot of salted water and cook pasta according to package instructions until al dente, about 8-10 minutes. Drain and rinse under cold water to stop the cooking process.

Prepare the Dressing

In a bowl, combine Greek yogurt, BBQ sauce, mayonnaise, apple cider vinegar, garlic powder, onion powder, smoked paprika, salt, and black pepper. Mix until smooth, adjusting thickness with milk or water as needed.

Assemble the Salad

In a large bowl, combine the cooked chicken, pasta, corn, diced red bell pepper, red onion, cilantro, and green onions. Pour the dressing over and mix well until everything is evenly coated.

Chill and Serve

Refrigerate the salad for at least 30 minutes to let the flavors meld. Serve cold or at room temperature.

How to Store It

Fridge: 3-5 days in an airtight container.
Freezer: No, as pasta texture changes.
Reheat: N/A, best served cold.

Tips for Best Results

• Cut chicken evenly for consistent cooking.
• Opt for fresh corn for crunchier texture.
• Chill adequately to enhance flavor fusion.
• Adjust BBQ sauce per taste preference.

Serving Suggestions

• Pair with a side of fresh fruit for dessert.
• Great alongside grilled vegetables or fish.
• Serve at potlucks or family gatherings for a flavorful dish.