BBQ Chicken Pasta Salad (Printable)
Smoky BBQ chicken tossed with protein pasta, fresh veggies, and a zesty yogurt dressing for a satisfying meal.
# What You'll Need:
→ Chicken
01 - 2 medium boneless, skinless chicken breasts (about 14 oz)
02 - 1/2 teaspoon smoked paprika
03 - 1/2 teaspoon garlic powder
04 - 1/2 teaspoon salt
05 - 1/4 teaspoon black pepper
06 - 1 tablespoon olive oil
07 - 3 tablespoons BBQ sauce (plus extra for drizzling)
→ Pasta
08 - 9 oz high-protein pasta (chickpea, lentil, or whole wheat penne)
→ Vegetables
09 - 1 cup cherry tomatoes, halved
10 - 1 cup yellow bell pepper, diced
11 - 1/2 cup red onion, finely diced
12 - 1 cup cucumber, diced
13 - 1/2 cup canned black beans, rinsed and drained
14 - 1/4 cup fresh cilantro, chopped
→ Dressing
15 - 3 tablespoons Greek yogurt
16 - 2 tablespoons BBQ sauce
17 - 1 tablespoon lime juice
18 - 1 teaspoon honey or agave syrup
19 - 1/2 teaspoon chili powder
20 - Salt and pepper to taste
# How-To Steps:
01 - Pat the chicken breasts dry and season both sides evenly with smoked paprika, garlic powder, salt, and black pepper.
02 - Heat olive oil in a large skillet over medium heat. Sear the chicken for 5 to 6 minutes per side until golden brown and cooked through to an internal temperature of 165°F. Brush generously with BBQ sauce during the final 2 minutes of cooking. Transfer to a plate and let rest for 5 minutes before dicing into bite-sized pieces.
03 - While the chicken cooks, bring a medium saucepan of salted water to a boil. Cook the high-protein pasta according to package directions until al dente. Drain and rinse under cold running water to halt cooking and cool the pasta.
04 - In a large mixing bowl, combine the cooled pasta, diced chicken, halved cherry tomatoes, yellow bell pepper, red onion, cucumber, black beans, and chopped cilantro.
05 - Whisk together the Greek yogurt, BBQ sauce, lime juice, honey or agave syrup, chili powder, and salt and pepper to taste in a small bowl until smooth and well blended.
06 - Pour the dressing over the salad and toss gently until all ingredients are evenly coated. Taste and adjust seasoning as needed. Drizzle with extra BBQ sauce and garnish with additional cilantro if desired before serving.
# Expert Advice:
01 -
- The dressing uses Greek yogurt instead of mayo, so it stays creamy without feeling heavy.
- High protein pasta and chicken together make this genuinely satisfying as a main course.
- It tastes even better the next day, which makes it a dream for meal prep lunches.
02 -
- High protein pasta overcooks faster than regular pasta, so start checking two minutes before the package time says it is done.
- Resting the chicken before dicing is not optional because cutting too early releases all the juices onto your board instead of into the salad.
03 -
- Let the completed salad sit in the fridge for at least thirty minutes before serving because the flavors melt together in a way they simply cannot at room temperature.
- Rinsing the pasta until it is cold to the touch stops the cooking process completely and prevents it from turning gummy inside the salad.