High Protein BBQ Chicken Pasta Salad

A warm breeze carries the smoky aroma of grilled chicken and savory pasta, bringing a sense of comfort and satisfaction. This High Protein BBQ Chicken Pasta Salad is not just a feast for the senses; in about 45 minutes, you can prepare a vibrant and hearty dish that is both healthy and filling. With the combination of protein-packed ingredients and a creamy dressing, this salad works wonderfully as a main course or a side.

This recipe is perfect for busy weeknights or sunny weekend barbecues. It’s great for meal prep as it stores well and can be made ahead of time. Enjoy this delicious salad during lunch or dinner, and don’t forget that it can also be a great picnic dish!

Why You’ll Love This Recipe

• The whole wheat rotini adds a delightful chewy texture to every bite.
• Greek yogurt offers a creamy base while boosting the protein content.
• Smoky BBQ sauce infuses the dish with a rich flavor profile.
• The colorful mix of veggies ensures every serving is visually appealing.

What You’ll Need

Gather the following ingredients to create this mouthwatering salad.

For the Salad

• 300 g (10.5 oz) whole wheat rotini pasta
• 400 g (14 oz) boneless skinless chicken breast
• 75 g (2.6 oz) red bell pepper, diced
• 100 g (3.5 oz) canned black beans, rinsed and drained
• 80 g (2.8 oz) sweet corn kernels
• 15 g (1 tbsp) toasted pumpkin seeds
• 10 g (≈½ handful) chopped fresh cilantro

For the Dressing

• 200 g (7 oz) plain Greek yogurt (2% fat)
• 120 ml (½ cup) halal-certified BBQ sauce
• 15 ml (1 tbsp) lime juice
• 15 ml (1 tbsp) honey
• 2 g (½ tsp) sea salt
• 1 g (¼ tsp) black pepper
• 30 ml (2 tbsp) extra-virgin olive oil

Use low-fat yogurt for a lighter option.

Substitutions & Swaps

• Whole wheat rotini can be replaced with any pasta.
• Chicken breast may be swapped for grilled tofu.
• Greek yogurt can be substituted with sour cream.
• Canned black beans can be replaced with chickpeas.

How to Make It

Follow these simple steps to create your pasta salad.

Boil

Bring a large pot of salted water to a boil, then add the pasta. Cook until al dente, according to package instructions, then drain and rinse under cold water.

Toss

Rinse the pasta with cold water and toss it with olive oil to prevent sticking.

Grill

Season the chicken breast with your favorite BBQ rub, then grill it until cooked through, reaching an internal temperature of 74°C (165°F).

Whisk

In a bowl, whisk together the Greek yogurt, BBQ sauce, lime juice, honey, sea salt, and black pepper until smooth and well combined.

Mix

In a large mixing bowl, combine the cooked pasta, grilled chicken, diced red bell pepper, rinsed black beans, and sweet corn.

Toss

Pour the BBQ yogurt dressing over the pasta mixture and toss everything until evenly coated.

Refrigerate

Cover the bowl and refrigerate for at least 30 minutes to let the flavors meld together.

Serve

Before serving, sprinkle toasted pumpkin seeds and chopped cilantro on top for added crunch and flavor.

How to Store It

Fridge: Store for up to 3 days in an airtight container.
Freezer: No, as pasta may become mushy.
Reheat: Enjoy cold or reheat in the microwave for 1-2 minutes.

Tips for Best Results

• Ensure the pasta is cooled completely before mixing to avoid a soggy salad.
• Grill the chicken with a dash of BBQ rub for added flavor.
• Adjust BBQ sauce based on your desired sweetness or smokiness.
• Mix in extra veggies like zucchini or carrots for variety.

Serving Suggestions

• Pair with a fresh green salad for a complete meal.
• Serve as a side dish at your next barbecue.
• Perfect for potlucks or home gatherings.