BBQ Chicken Protein Pasta Salad (Print Version)
Smoky BBQ chicken tossed with protein pasta, colorful veggies, and a zesty yogurt dressing for a filling 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 (e.g., 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 lime juice
18 - 1 tsp honey or agave syrup
19 - 1/2 tsp chili powder
20 - Salt and pepper to taste
# Directions:
01 - Coat the chicken breasts evenly with smoked paprika, garlic powder, salt, and black pepper on both sides.
02 - Heat olive oil in a 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, let 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, toss together the cooled pasta, diced chicken, halved cherry tomatoes, 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 everything is evenly coated. Taste and adjust seasoning as needed. Drizzle with extra BBQ sauce and garnish with additional cilantro before serving.
# Expert Tips:
01 -
- That BBQ drizzle on golden chicken creates a caramelized crust that tastes like you tried way harder than you did.
- Using chickpea or lentil pasta sneaks in enough protein that you stay full for hours without reaching for snacks.
- It stores beautifully in the fridge for three days, making it the meal prep hero you have been searching for.
02 -
- Do not skip resting the chicken after cooking, because slicing into it immediately means all those beautiful juices end up on your cutting board instead of in your salad.
- Rinsing the pasta under cold water is not optional here, since warm pasta will wilt the vegetables and melt the yogurt dressing into a runny mess.
03 -
- Slice the chicken against the grain so every piece is tender rather than chewy, and cut pieces slightly larger than you think because they shrink a bit as they rest.
- Taste your BBQ sauce before using it because brands vary wildly in sweetness and smokiness, and that determines how much honey and chili powder your dressing needs.