This High Protein BBQ Chicken Pasta Salad is a delightful mix of tender grilled chicken, hearty pasta, and tangy BBQ sauce all tossed together in a colorful, fresh salad. You get a nice balance of smoky, sweet, and savory flavors, with plenty of protein to keep you full and satisfied. It’s great for lunch, dinner, or even a picnic treat when you want something both tasty and filling.
I love making this salad ahead of time because the flavors really get to know each other the longer it rests in the fridge. The BBQ sauce seeps into the chicken and pasta, giving every bite a little extra kick. Plus, it’s super easy to throw together, which makes it one of my go-to dishes when I want something quick but still special. I also enjoy adding extra veggies like bell peppers or corn just to brighten it up.
When I serve this BBQ chicken pasta salad, I like to chill it well and pair it with some crispy lettuce or a fresh roll on the side. It’s always a hit at barbecues or family dinners because it feels like a comfort food with a fun twist. Honestly, once you try it, you might find yourself making it over and over again just like I do!
Key Ingredients & Substitutions
Whole Wheat Rotini Pasta: This pasta adds fiber and texture. If you can’t find whole wheat, regular rotini or a similar short pasta like fusilli work well. For a lower carb option, try chickpea or lentil pasta for extra protein.
Chicken Breasts: Skinless, boneless chicken breasts are lean and high in protein. You can substitute with grilled chicken thighs for a juicier texture or use cooked rotisserie chicken for convenience.
BBQ Sauce: Choose a sauce you enjoy since it flavors the whole dish. If you prefer less sugar, look for a low-sugar or homemade BBQ sauce. I like a smoky variety for a rich taste.
Greek Yogurt: This adds creaminess and a bit of tang to the dressing while boosting protein. You can swap it with mayonnaise or sour cream, but Greek yogurt keeps it lighter and healthier.
Fresh Veggies: Cherry tomatoes, cucumber, bell peppers, and red onion give the salad crunch and freshness. Feel free to add other veggies like corn or avocado for extra color and flavor.
How Can You Keep Chicken Juicy and Flavorful in This Salad?
Cooking the chicken right is key to a delicious salad. Here’s my simple method to nail it:
- Pat the chicken dry—it helps with browning and prevents steaming.
- Season well with smoked paprika, garlic powder, salt, and pepper to add flavor inside and out.
- Heat the skillet until the oil is hot but not smoking for a good sear.
- Cook chicken about 5-7 minutes per side without moving it too much to get a nice golden crust.
- Rest the chicken after cooking to let the juices redistribute before cutting into pieces.
- Toss chicken with BBQ sauce while still warm to enhance flavor and moisture.
Following these steps will give you juicy, tasty chicken bites that blend perfectly in your pasta salad!
Equipment You’ll Need
- Large pot – perfect for cooking the pasta until tender and saving time in one go.
- Skillet or grill pan – for cooking the chicken breasts evenly and getting a nice sear.
- Mixing bowls – big enough to toss all the ingredients without spilling.
- Measuring cups and spoons – to accurately add ingredients like BBQ sauce and Greek yogurt.
- Cutting board and sharp knife – for chopping vegetables and cooked chicken into bite-sized pieces.
- Colander – to drain the pasta easily and efficiently.
Flavor Variations & Add-Ins
- Protein Swap: Use cooked shrimp or grilled turkey slices for a different flavor and protein source.
- Cheese Options: Add shredded mozzarella, feta, or a sprinkle of Parmesan to enhance richness.
- Veggie Boost: toss in corn, diced avocado, or shredded carrots to add more crunch and color.
- Spice It Up: Mix in chopped jalapeños, a dash of hot sauce, or smoked paprika for extra heat and smoky flavor.
High Protein BBQ Chicken Pasta Salad
Ingredients You’ll Need:
Main Ingredients:
- 8 oz whole wheat rotini pasta
- 2 large chicken breasts (about 12 oz total)
- 1/2 cup BBQ sauce (your favorite brand or homemade)
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup black olives, sliced
- 1/4 cup yellow bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
Dressing & Seasonings:
- 1/4 cup low-fat Greek yogurt (for creamy dressing)
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- Salt and black pepper, to taste
- Optional: 1/4 cup shredded cheddar cheese or feta cheese
How Much Time Will You Need?
This dish takes about 20 minutes to prepare, including cooking pasta and chicken, plus 30 minutes of chilling time to let flavors develop. This makes it a quick, easy, and filling meal option!
Step-by-Step Instructions:
1. Cook the Pasta:
Bring a large pot of salted water to a boil. Add the whole wheat rotini pasta and cook according to the package instructions until al dente, usually about 8-10 minutes. Once cooked, drain the pasta and rinse under cold water to cool it down. Set aside.
2. Prepare and Cook the Chicken:
While the pasta is cooking, pat the chicken breasts dry with paper towels. Season both sides with smoked paprika, garlic powder, salt, and pepper. Heat olive oil in a skillet over medium heat. Cook the chicken breasts for 5-7 minutes on each side until cooked through and nicely browned. Remove from heat and let the chicken rest for a few minutes.
3. Assemble the Salad:
Dice the cooked chicken into bite-sized pieces. Toss these pieces with 1/4 cup of BBQ sauce, coating them evenly. In a large mixing bowl, combine the cooled pasta, BBQ-coated chicken, cherry tomatoes, cucumber, black olives, yellow bell pepper, and red onion.
4. Make the Dressing and Toss:
In a small bowl, mix the Greek yogurt with the remaining 1/4 cup BBQ sauce to create a creamy dressing. Season with salt and pepper as needed. Pour this dressing over the salad ingredients and gently toss everything together until evenly coated.
5. Final Touch and Chill:
Sprinkle chopped fresh parsley over the salad, and add shredded cheddar or feta cheese if you like. Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld beautifully.
6. Serve:
Enjoy your High Protein BBQ Chicken Pasta Salad chilled or at room temperature. It’s perfect for a light lunch, dinner, or picnic treat!
Can I Use Frozen Chicken in This Recipe?
Yes, you can! Just make sure to fully thaw the chicken in the fridge overnight before cooking. Pat it dry well to get a good sear and avoid excess moisture.
Can I Make This Salad Ahead of Time?
Absolutely! This pasta salad actually tastes better after chilling for a few hours. Prepare it up to a day in advance and store it covered in the fridge.
How Should I Store Leftovers?
Keep leftovers in an airtight container in the refrigerator for up to 3 days. Give it a gentle toss before serving again, as the dressing might settle.
What Can I Substitute for Greek Yogurt in the Dressing?
If you don’t have Greek yogurt, mayonnaise or sour cream works well as a creamy alternative. Just keep in mind the flavor and calories might be slightly different.
