High Protein BBQ Chicken Pasta Salad is a fresh and filling dish that combines tender grilled chicken, smoky BBQ sauce, and wholesome pasta all tossed together with crunchy veggies. It’s a colorful mix that brings together sweet, tangy, and savory flavors in every bite. The chicken adds a great boost of protein, making this salad perfect for a meal that keeps you energized.
I love making this salad when I want something easy to prepare but still hearty enough to satisfy my appetite. One of my favorite things about it is how versatile it is—you can add extra corn, black beans, or even a sprinkle of cheese to customize it just the way you like. I usually make a big batch so I have tasty leftovers ready for lunch the next day.
This salad is also awesome for outdoor gatherings or casual get-togethers because it’s refreshing but still feels like a proper meal. I like serving it chilled right from the fridge, which makes the flavors pop even more, especially on warm days. It’s a crowd-pleaser that brings together familiar BBQ comfort with a nutritious twist.
Key Ingredients & Substitutions
Rotini pasta: This twisted pasta holds the BBQ sauce well. You can swap it for penne, fusilli, or any bite-sized pasta you like.
Chicken breasts: Skinless, boneless chicken is perfect here for lean protein. Use grilled or rotisserie chicken to save time. For a twist, try chicken thighs for more flavor.
BBQ sauce: It gives that smoky, tangy punch. Choose your favorite brand or homemade sauce. If you want less sugar, look for low-sugar or smoky mustard BBQ sauces.
Fresh veggies: Cherry tomatoes, cucumber, red onion, corn, and black olives add crunch and color. Frozen corn or canned works fine—just drain well.
Spices: Smoked paprika and garlic powder add subtle smoky notes. If you don’t have smoked paprika, regular paprika or mild chili powder can work.
How Do You Grill Chicken for Juicy BBQ Pasta Salad?
Grilling the chicken right makes a big difference in this dish. Here’s how to keep it juicy and flavorful:
- Preheat your grill pan or skillet so it’s hot before adding the chicken. This helps to get a nice sear.
- Season the chicken well with salt, pepper, smoked paprika, and garlic powder for good flavor.
- Cook chicken 6-7 minutes each side over medium-high heat. Avoid flipping too often to get a charred crust.
- Brush BBQ sauce on chicken in the last 2 minutes, so it caramelizes but doesn’t burn.
- Always let the chicken rest 5 minutes after cooking. This keeps it juicy and easy to slice.
Equipment You’ll Need
- Large pot – I like it because it cooks the pasta quickly and evenly.
- Strainer or colander – makes draining the pasta simple and mess-free.
- Grill pan or skillet – essential for getting a nice sear and flavor on the chicken.
- Tongs or spatula – helpful for flipping the chicken and tossing the salad ingredients.
- Mixing bowl – for combining all the salad ingredients and dressing easily.
- Cutting board and knife – makes slicing chicken, vegetables, and herbs simple and safe.
Flavor Variations & Add-Ins
- Swap chicken for cooked shrimp or grilled tofu for a different protein option that still keeps it high protein.
- Mix in shredded cheese like cheddar, Monterey Jack, or crumbled feta to add creaminess and richness.
- Add chopped bell peppers or diced avocado for extra crunch and creaminess.
- Use a different sauce: try buffalo sauce for a spicy kick, or honey mustard for a touch of sweetness that balances the smoky BBQ flavor.
High Protein BBQ Chicken Pasta Salad
Ingredients You’ll Need:
Main Ingredients:
- 2 cups rotini pasta
- 2 boneless, skinless chicken breasts (about 1 lb)
- 1/2 cup BBQ sauce (plus extra for glazing)
- 1 cup cherry tomatoes, halved
- 1/2 cup black olives, sliced
- 1/2 cup corn kernels (fresh or canned)
- 1/2 cup diced cucumber
- 1/4 cup diced red onion
- 1/4 cup fresh parsley, chopped
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- Salt and pepper to taste
How Much Time Will You Need?
You’ll need about 30 minutes to prepare this delicious salad. This includes cooking and cooling the pasta, grilling the chicken, mixing everything together, and chilling the salad to let all the flavors come together deliciously.
Step-by-Step Instructions:
1. Cooking the Pasta:
Start by bringing a large pot of salted water to a boil. Cook the rotini pasta until it’s al dente, usually according to the package directions (about 8-10 minutes). Drain the pasta and rinse it under cold water to cool it down. Set this aside for later.
2. Grilling the Chicken:
Preheat a grill pan or skillet over medium-high heat. Season the chicken breasts with salt, pepper, smoked paprika, and garlic powder. Drizzle a little olive oil over the chicken to keep it moist. Place chicken in the pan and cook for about 6-7 minutes on each side until the chicken reaches an internal temperature of 165°F (75°C) and has a nice char.
3. Glazing and Resting the Chicken:
In the last few minutes of cooking, brush BBQ sauce generously over the chicken to coat and let it caramelize slightly. Once done, remove the chicken from heat and let it rest for 5 minutes to keep it juicy. Then, slice it into bite-sized pieces.
4. Combining the Salad:
In a large bowl, mix together the cooled pasta, BBQ chicken pieces, cherry tomatoes, black olives, corn kernels, diced cucumber, red onion, and fresh parsley. Add the remaining BBQ sauce and olive oil, then toss everything gently but well to make sure the flavors coat every bite. Taste and adjust salt and pepper as needed.
5. Chilling and Serving:
Cover the salad and chill it in the refrigerator for at least 30 minutes. This lets the flavors soak in and makes it nice and refreshing. Serve your High Protein BBQ Chicken Pasta Salad cold or at room temperature for a tasty, healthy meal or side dish!
Can I Use Frozen Chicken for This Recipe?
Yes! Just make sure to thaw the chicken fully in the fridge overnight before cooking. Pat it dry well with paper towels to prevent excess moisture while grilling.
Can I Make This Salad Ahead of Time?
Absolutely! Prepare the whole salad, cover, and refrigerate for up to 2 days. The flavors actually improve after resting, but be sure to toss it gently before serving.
How Should I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Give the salad a quick toss before enjoying again, and serve chilled or at room temperature.
Can I Substitute the Rotini Pasta With Another Type?
Definitely! Use penne, fusilli, bowtie, or any small pasta shape you prefer. Just cook it al dente and rinse under cold water to cool before mixing.