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Savory High Protein BBQ Chicken Pasta Salad

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A quick, filling, and protein-packed BBQ chicken pasta salad perfect for easy lunches. Combines smoky BBQ sauce with creamy dressing and tender pasta for a flavorful meal prep option.

Ingredients

Scale
  • 8 ounces (225 g) rotini or penne pasta, cooked al dente
  • Cooked chicken breast, diced or shredded (leftover grilled chicken works perfectly)
  • ½ cup (120 ml) BBQ sauce (preferably smoky, slightly sweet variety like Sweet Baby Ray’s)
  • ½ cup (120 g) Greek yogurt (can substitute dairy-free yogurt)
  • ¼ cup (60 ml) mayonnaise
  • ½ cup (50 g) shredded cheddar cheese (sharp or mild)
  • ½ cup (75 g) red bell pepper, diced
  • 3–4 stalks green onions, sliced thin
  • 2 tablespoons fresh cilantro or parsley, chopped (optional)
  • 1 tablespoon (15 ml) lemon juice
  • Salt and black pepper to taste
  • Optional: ½ teaspoon smoked paprika or a pinch of cayenne pepper

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225 g) of rotini or penne and cook according to package directions until al dente, about 9-11 minutes. Drain and rinse under cold water to stop cooking and cool the pasta. Set aside to drain completely (about 5 minutes).
  2. If not using leftover grilled chicken, poach or grill chicken breasts until cooked through (internal temperature 165°F/74°C). Let rest for 5 minutes, then dice or shred into bite-sized pieces. Toss the chicken with ½ cup (120 ml) BBQ sauce in a bowl until evenly coated.
  3. In a separate bowl, whisk together ½ cup (120 g) Greek yogurt, ¼ cup (60 ml) mayonnaise, 1 tablespoon (15 ml) lemon juice, salt, and pepper to taste. Add ½ teaspoon smoked paprika or a pinch of cayenne if desired.
  4. In a large mixing bowl, combine the drained pasta, BBQ chicken, diced red bell pepper, sliced green onions, shredded cheddar cheese, and chopped cilantro or parsley. Pour the dressing over and toss gently until everything is well coated. Adjust seasoning if needed.
  5. Cover and refrigerate the salad for at least 30 minutes to let flavors meld. Before serving, toss gently again and add extra BBQ sauce or lemon juice if desired.

Notes

Make sure pasta is fully cooled and drained before mixing to prevent sogginess. Fold gently when mixing to keep cheese and veggies intact. Chill for at least 30 minutes or overnight for best flavor. Add splash of milk or BBQ sauce if salad is too thick. Use rotisserie chicken as a time-saving option. For gluten-free, use gluten-free pasta or spiralized veggies.

Nutrition

Keywords: BBQ chicken pasta salad, high protein lunch, quick pasta salad, BBQ chicken recipe, easy lunch recipe, meal prep salad

Find it online: https://cooltastes.com/savory-high-protein-bbq-chicken-pasta-salad-recipe-for-easy-quick-lunches/