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A close-up shot of a creamy High Protein BBQ Chicken Pasta Salad with fusilli, avocado, tomatoes, corn, and red onion in a speckled bowl.
Layla

Zesty High-Protein BBQ Chicken Pasta Salad

This vibrant and satisfying pasta salad combines tender BBQ-spiced chicken breast, hearty whole wheat pasta, crisp vegetables, and a creamy, tangy Greek yogurt BBQ dressing for a truly delicious and high-protein meal. Perfect for meal prep or a healthy gathering!
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Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings: 6 servings
Course: lunch, Main Course, Salad
Cuisine: American, Fusion
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

For the BBQ Chicken
  • 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
For the Pasta Salad
  • 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
For the Creamy BBQ Ranch Dressing
  • 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

Equipment

  • Large Pot
  • Large Mixing Bowl
  • Cutting board
  • Sharp knife
  • Whisk
  • Air Fryer (or Grill/Oven)

Method
 

Prepare the BBQ Chicken
  1. In a medium bowl, toss the cubed chicken breast with olive oil and BBQ rub until evenly coated.
  2. Air Fryer Method: Preheat air fryer to 375°F (190°C). Arrange chicken in a single layer in the air fryer basket (cook in batches if necessary). Air fry for 12-15 minutes, flipping halfway, until cooked through and slightly browned.
  3. Stovetop/Grill Method: Heat a large skillet over medium-high heat or preheat grill. Cook chicken for 8-10 minutes, flipping occasionally, until cooked through.
  4. Once cooked, transfer chicken to a clean bowl and toss with 1/4 cup of BBQ sauce. Set aside to cool slightly.
Cook the Pasta
  1. Bring a large pot of salted water to a rolling boil. Add the whole wheat pasta and cook according to package directions until al dente.
  2. Drain the pasta thoroughly and rinse with cold water to stop the cooking process and cool it down. Drain again very well.
Prepare the Dressing
  1. In a small bowl, whisk together the Greek yogurt, 1/4 cup BBQ sauce, light mayonnaise, apple cider vinegar, garlic powder, onion powder, smoked paprika, salt, and pepper until smooth.
  2. If the dressing is too thick, add milk or water, 1 tablespoon at a time, until desired consistency is reached. Taste and adjust seasonings as needed.
Assemble the Salad
  1. In a large mixing bowl, combine the cooled pasta, cooked BBQ chicken, corn, diced red bell pepper, finely diced red onion, chopped cilantro, and chopped green onions.
  2. Pour the creamy BBQ ranch dressing over the pasta and chicken mixture.
  3. Toss gently but thoroughly until all ingredients are well coated with the dressing.
Chill and Serve
  1. Cover the bowl and refrigerate the High Protein BBQ Chicken Pasta Salad for at least 30 minutes to allow the flavors to meld.
  2. Serve chilled and enjoy!

Notes

For an extra kick, add a pinch of red pepper flakes to the dressing.
This salad is great for meal prep and can be stored in an airtight container in the refrigerator for up to 3-4 days.
Feel free to add other vegetables like cherry tomatoes, black beans, or avocado chunks for more variety.