This High Protein BBQ Chicken Pasta Salad is a delicious mix of tender grilled chicken, hearty pasta, and tangy BBQ sauce all tossed together with fresh veggies. It’s a refreshing salad that packs a punch with protein and flavor, making it perfect for lunches or potlucks. The BBQ sauce adds just the right amount of smoky sweetness that ties everything together.
I love making this dish when I want something filling but still light enough to enjoy on a warm day. The chicken is juicy and flavorful, and the pasta soaks up the BBQ sauce nicely. Adding crunchy veggies gives it a nice texture contrast, and I often sneak in some corn or bell peppers for extra color and taste. It’s a recipe that always gets compliments whenever I bring it to a gathering.
One of my favorite ways to serve this pasta salad is chilled, straight from the fridge. It’s super easy to prepare ahead of time, so it works perfectly for busy days or BBQ parties. If you’re a fan of BBQ flavors and want something different than the usual chicken salad, give this a try – it’s a tasty, protein-packed twist you’ll want to make again and again.
Key Ingredients & Substitutions
Chicken: Chicken breast is my go-to for lean protein. You can swap with chicken thighs for a juicier, more flavorful option or use cooked rotisserie chicken for a fast shortcut.
Whole Wheat Rotini: Whole wheat pasta adds fiber and nuttiness. If you prefer, try chickpea or lentil pasta to boost protein even more, or use regular pasta if that’s what you have.
BBQ Sauce: This brings the smoky, sweet flavor. If you want less sugar, look for low-sugar or homemade BBQ sauces. You can also use hot sauce or a vinaigrette for a different twist.
Fresh Veggies: Cherry tomatoes, cucumbers, and bell peppers add crunch and freshness. Feel free to mix in corn, red onion, or herbs like cilantro or parsley to brighten up the salad.
How Do You Cook Chicken That’s Juicy and Flavorful for Pasta Salad?
Cooking chicken just right matters here. You want it cooked through but still moist, and well coated with seasoning and BBQ sauce.
- Toss chicken chunks with smoked paprika, garlic powder, salt, and pepper to add flavor.
- Heat olive oil in a pan over medium-high heat. This helps seal in juices quickly.
- Cook chicken, stirring occasionally, until nicely browned and no longer pink inside (about 6-8 mins).
- Add half the BBQ sauce in the pan to glaze the chicken, cooking for another 2 minutes so the sauce sticks well.
- Let the chicken cool a bit before mixing with pasta to keep the salad at perfect temperature and texture.
Equipment You’ll Need
- Large pot – for boiling the pasta until al dente, making it cook evenly and easily.
- Strainer or colander – to drain the pasta quickly and efficiently.
- Large skillet – for cooking and coating the chicken with BBQ sauce, giving it flavor and tenderness.
- Mixing bowls – one for tossing the pasta and ingredients, making it easy to combine everything without mess.
- Sharp knife and cutting board – for chopping veggies and herbs quickly and safely.
- Measuring cups and spoons – to measure ingredients accurately for the perfect flavor balance.
Flavor Variations & Add-Ins
- Swap chicken with cooked turkey or shrimp for a different protein source, keeping the dish high in protein.
- Try different cheeses like shredded cheddar, pepper jack, or feta for extra flavor and creaminess.
- Add grilled corn, sliced jalapeños, or avocado for more texture and a bit of spice or creaminess.
- Mix in chopped fresh herbs like basil or cilantro, or toss with a splash of lime juice for a tangy twist.
How to Make High Protein BBQ Chicken Pasta Salad
Ingredients You’ll Need:
- 8 oz whole wheat rotini pasta (or any spiral pasta)
- 2 large chicken breasts, boneless and skinless, cut into bite-sized chunks
- 1 cup BBQ sauce (your favorite brand or homemade)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup yellow bell pepper, diced
- 1/2 cup corn kernels (fresh, canned, or thawed if frozen)
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh cilantro or parsley, chopped
- 1 tablespoon olive oil (for cooking chicken)
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
How Much Time Will You Need?
This recipe takes about 20 minutes of active prep and cooking time, plus 30 minutes to chill in the fridge for best flavor. You’ll be boiling pasta, cooking chicken, chopping veggies, and then mixing it all together – a quick, flavorful meal for busy days!
Step-by-Step Instructions:
1. Cook the Pasta:
Boil a large pot of salted water. Add the rotini pasta and cook according to package instructions until it’s just tender (al dente). Drain the pasta and rinse with cold water to cool it quickly. Set aside.
2. Prepare the Chicken:
In a bowl, toss the chicken pieces with smoked paprika, garlic powder, salt, and pepper to season evenly.
Heat olive oil in a skillet over medium-high heat. Add the chicken and cook, turning occasionally, until browned and cooked through (about 6-8 minutes).
Reduce heat to medium. Pour in half of the BBQ sauce, stirring to coat the chicken well. Let it cook for another 2 minutes so the flavors can blend. Remove from heat and let chicken cool a bit.
3. Combine Salad Ingredients:
In a large bowl, mix the cooled pasta, BBQ chicken, cherry tomatoes, cucumber, yellow bell pepper, corn, red onion, and chopped cilantro or parsley.
4. Toss with BBQ Sauce and Serve:
Add the remaining BBQ sauce to the bowl. Gently toss all the ingredients until everything is coated in sauce and evenly mixed.
Taste and add extra salt, pepper, or BBQ sauce, if you want.
Refrigerate for at least 30 minutes before serving to let the flavors develop and enjoy chilled or at room temperature.
Can I Use Frozen Chicken for This Recipe?
Yes! Just make sure to fully thaw the chicken in the refrigerator overnight before cooking. This helps it cook evenly and stay juicy.
Can I Prepare This Salad Ahead of Time?
Absolutely! You can make the salad a few hours or even a day in advance. Just keep it refrigerated and toss it gently before serving to refresh the flavors.
What’s the Best Way to Store Leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Give the salad a quick stir before serving again, and enjoy it cold or at room temperature.
Can I Substitute Other Vegetables in the Salad?
Definitely! Feel free to swap in your favorite crunchy veggies like celery, green bell pepper, or shredded carrots. Just keep the textures fresh to balance the salad nicely.
