This High Protein BBQ Chicken Pasta Salad is a fantastic mix of tender chicken, smoky BBQ sauce, and hearty pasta salad all in one bowl. It’s packed with protein and full of flavor, making it a perfect meal for lunch or a light dinner. The creamy dressing mingled with the tangy BBQ sauce gives it a nice kick that keeps you coming back for more.
I love this salad because it’s so simple to put together yet hits all the right notes—smoky, creamy, and satisfying. I like to use grilled chicken breasts or leftovers from my weekend BBQ to keep things easy. Adding a handful of crunchy veggies like bell peppers or red onion gives it an extra burst of freshness that balances the rich sauce really well.
My favorite way to enjoy this dish is straight from the fridge, cold and refreshing on a warm day. It’s great for packing in lunches or bringing to picnics since it holds up well without getting soggy. Whenever I make this BBQ chicken pasta salad, it disappears fast, and friends always ask for the recipe because it’s so different from the usual pasta salad you find at barbecues.
Key Ingredients & Substitutions
Rotini Pasta: This pasta shape traps sauce well, giving you flavor in every bite. You can swap it with fusilli, penne, or any short pasta you have on hand.
Chicken Breast: Chicken breast adds lean protein and stays tender when cooked right. If you want a juicier option, try chicken thighs or even rotisserie chicken for convenience.
Greek Yogurt: It’s the base of the creamy dressing and adds extra protein. If you’re avoiding dairy, try a plant-based yogurt or mayonnaise instead.
BBQ Sauce: Choose one with a flavor profile you like—mild, smoky, or spicy. Low-sugar or sugar-free versions work well if you want to cut calories.
Fresh Veggies: Corn, tomatoes, avocado, onion, and herbs add color and freshness. Feel free to swap out or add veggies you like, such as bell peppers or cucumber.
How Do You Keep the Chicken Tender and Flavorful?
Cooking chicken breast just right is key to keeping it juicy and flavorful in this salad. Follow these tips for best results:
- Marinate or toss the chicken with olive oil and spices before cooking to add flavor and prevent drying out.
- Heat the skillet to medium-high and avoid overcrowding so the chicken sears nicely instead of steaming.
- Cook for 5-7 minutes, flipping once, until the chicken is just done and slightly browned.
- Let the cooked chicken rest a few minutes; this keeps juices inside making it moist and tender.
Equipment You’ll Need
- Large pot – for cooking the pasta; I like it because it’s big enough to prevent splashing and makes draining easy.
- Skillet or frying pan – for cooking the chicken; a non-stick pan ensures easy cleanup and evenly browned meat.
- Mixing bowls – for tossing pasta, chicken, and veggies; I use a couple of large ones so everything mixes well.
- Whisk or fork – to mix the yogurt and BBQ sauce smoothly; a small whisk or sturdy fork works fine.
- Measuring spoons and cups – for accurate seasoning and dressing; keeps everything balanced and tasty.
Flavor Variations & Add-Ins
- Protein swaps: Use cooked shrimp, turkey, or tofu instead of chicken for different textures and flavors.
- Cheese addition: Stir in shredded cheddar, Monterey Jack, or crumbled feta to make it extra cheesy.
- Veggie boost: Add chopped bell peppers, diced cucumbers, or black beans for more crunch and color.
- Spice it up: Mix in a dash of hot sauce or cayenne pepper if you like a little heat in your salad.
How to Make High Protein BBQ Chicken Pasta Salad
Ingredients You’ll Need:
- 2 cups rotini pasta
- 1 lb boneless, skinless chicken breast, cubed
- 1 cup corn kernels (fresh or frozen)
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1/4 cup red onion, finely chopped
- 2 tbsp fresh cilantro or parsley, chopped
- 1/2 cup Greek yogurt
- 1/4 cup BBQ sauce (your favorite brand)
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- Salt and pepper, to taste
How Much Time Will You Need?
This recipe takes about 20 minutes to prepare, plus an additional 30 minutes chilling time in the refrigerator. The chilling helps the flavors blend for a tastier salad.
Step-by-Step Instructions:
1. Cooking the Pasta:
Boil water in a large pot, then cook the rotini pasta according to the package directions until it’s al dente (firm but cooked). Drain the pasta well and rinse it under cold water to cool it down. Set aside.
2. Preparing the Chicken:
Put the cubed chicken breast in a bowl and toss it with olive oil, smoked paprika, garlic powder, salt, and pepper until evenly coated. Heat a skillet over medium-high heat and cook the chicken for about 5 to 7 minutes, turning occasionally, until it’s cooked through and lightly browned. Remove the chicken from heat and let it cool.
3. Mixing the Salad:
In a large mixing bowl, combine the cooled pasta, cooked chicken, corn kernels, cherry tomatoes, diced avocado, chopped red onion, and cilantro or parsley. Mix gently to distribute everything evenly.
4. Making the Dressing and Tossing:
In a small bowl, whisk together the Greek yogurt and BBQ sauce until the dressing is smooth. Pour this over the pasta and chicken mixture, then toss gently to coat every bit with the creamy BBQ flavor.
5. Chilling and Serving:
Cover the bowl and chill the pasta salad in your refrigerator for at least 30 minutes to allow the flavors to mix nicely. Before you serve, give it a final stir, taste, and add any extra salt or pepper if needed. Serve the salad cold and enjoy!
Can I Use Frozen Chicken for This Pasta Salad?
Yes, you can! Just make sure to fully thaw the chicken in the fridge overnight before cooking. Pat it dry to remove excess moisture for better browning in the skillet.
Can I Prepare This Salad Ahead of Time?
Absolutely! It actually tastes better after chilling for at least 30 minutes to let the flavors meld. You can make it up to one day ahead and keep it refrigerated in an airtight container.
How Should I Store Leftovers?
Store leftovers in a sealed container in the fridge for up to 3 days. Give it a quick stir before serving and enjoy it cold or at room temperature.
What Can I Substitute for Greek Yogurt?
If you don’t have Greek yogurt, you can use sour cream, mayonnaise, or a dairy-free yogurt alternative. These will keep the creamy texture but slightly change the taste.