BBQ Chicken Pasta Salad (Print Page)
Smoky BBQ chicken tossed with protein pasta, crisp veggies, and a zesty yogurt dressing for a satisfying meal.
# What You Need:
→ Chicken
01 - 2 medium boneless, skinless chicken breasts (about 14 oz)
02 - 1/2 tsp smoked paprika
03 - 1/2 tsp garlic powder
04 - 1/2 tsp salt
05 - 1/4 tsp black pepper
06 - 1 tbsp olive oil
07 - 3 tbsp 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 tbsp Greek yogurt
16 - 2 tbsp BBQ sauce
17 - 1 tbsp fresh lime juice
18 - 1 tsp honey or agave syrup
19 - 1/2 tsp chili powder
20 - Salt and pepper to taste
# Directions:
01 - Pat the chicken breasts dry and coat evenly with smoked paprika, garlic powder, salt, and black pepper on both sides.
02 - Heat olive oil in a large skillet over medium heat. Sear the chicken for 5–6 minutes per side until golden and the internal temperature reaches 165°F. Brush generously with BBQ sauce during the final 2 minutes of cooking. Transfer to a plate, rest for 5 minutes, then dice into bite-sized pieces.
03 - Cook the high-protein pasta according to package directions until al dente. Drain thoroughly and rinse under cold running water to halt cooking and cool the pasta for the salad.
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 a pinch of salt and pepper 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 additional BBQ sauce and garnish with extra cilantro before serving.
# Expert Tips:
01 -
- The protein count clocks in at 34 grams per serving, which means it actually keeps you full long after lunch is over.
- Everything comes together in about 40 minutes with tools you already own and ingredients that play well with substitutions.
02 -
- High protein pasta made from chickpeas or lentils cooks differently than regular wheat pasta and can turn mushy if you wander off even for a minute, so set a timer and test it early.
- Letting the chicken rest for at least five minutes before slicing is not optional if you want tender, juicy pieces instead of dry, stringy ones.
03 -
- Rinsing the pasta under cold water immediately after draining is the single step that prevents it from turning into a sticky, clumpy mess in the bowl.
- Use a BBQ sauce you already love straight from the bottle, because its flavor becomes the backbone of the entire dressing.