Name: Zesty High-Protein BBQ Chicken Pasta Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: American
Ingredients: 1.5 lbs chicken breast (boneless, skinless, cut into 1-inch cubes); 2 tbsp olive oil; 2 tbsp BBQ rub (sugar-free if preferred); 1/4 cup BBQ sauce (sugar-free if preferred); 12 oz whole wheat rotini or penne pasta; 1 cup corn (frozen or canned, drained); 1 red bell pepper (diced); 1/2 red onion (finely diced); 1/2 cup cilantro (fresh, chopped); 1/4 cup green onions (chopped); 1/2 cup plain Greek yogurt (non-fat); 1/4 cup BBQ sauce (sugar-free if preferred); 2 tbsp light mayonnaise or avocado mayo; 1 tbsp apple cider vinegar; 1 tsp garlic powder; 1/2 tsp onion powder; 1/4 tsp smoked paprika; Salt (to taste); Black pepper (to taste); 2 tbsp milk (or water) (optional, to thin)

Description

A zesty high-protein BBQ chicken pasta salad that’s perfect for summer gatherings, combining tender chicken, al dente pasta, and fresh vegetables with a tangy dressing.

Ingredients

Scale

1.5 lbs chicken breast (boneless, skinless, cut into 1-inch cubes)
2 tbsp olive oil
2 tbsp BBQ rub (sugar-free if preferred)
1/4 cup BBQ sauce (sugar-free if preferred)
12 oz whole wheat rotini or penne pasta
1 cup corn (frozen or canned, drained)
1 red bell pepper (diced)
1/2 red onion (finely diced)
1/2 cup cilantro (fresh, chopped)
1/4 cup green onions (chopped)
1/2 cup plain Greek yogurt (non-fat)
1/4 cup BBQ sauce (sugar-free if preferred)
2 tbsp light mayonnaise or avocado mayo
1 tbsp apple cider vinegar
1 tsp garlic powder
1/2 tsp onion powder
1/4 tsp smoked paprika
Salt (to taste)
Black pepper (to taste)
2 tbsp milk (or water) (optional, to thin)

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Instructions

Prepare the BBQ chicken: Toss chicken cubes with olive oil, BBQ rub, and 1/4 cup BBQ sauce. Sear in a hot skillet until golden and cooked through, about 6 to 8 minutes. Rest briefly before mixing.
Cook the pasta: Boil the whole wheat rotini or penne in salted water until al dente, typically 8 to 10 minutes; drain and rinse under cold water to stop cooking.
Prepare the dressing: Whisk together Greek yogurt, 1/4 cup BBQ sauce, light mayonnaise, apple cider vinegar, garlic powder, onion powder, smoked paprika, salt, and pepper; add 2 tablespoons milk or water for a thinner consistency if desired.
Assemble the salad: In a large bowl combine pasta, corn, diced bell pepper, red onion, cilantro, green onions, and the cooled BBQ chicken; pour the dressing over and toss gently until coated.
Chill and serve: Refrigerate for at least 30 minutes to meld flavors, then taste and adjust salt and pepper before serving.

Notes

This salad can be served warm or chilled. It’s perfect for picnics and potlucks.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Salad
Method: Mixing
Cuisine: American

Nutrition

Serving Size: 1 cup
Calories: 370
Sugar: 4g
Sodium: 500mg
Fat: 10g
Saturated Fat: 1g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 40g
Fiber: 5g
Protein: 34g
Cholesterol: 70mg