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Zesty high-protein BBQ chicken pasta salad in a bowl with fresh ingredients

Zesty High-Protein BBQ Chicken Pasta Salad

This delicious and easy Zesty High-Protein BBQ Chicken Pasta Salad combines smoky BBQ chicken with colorful vegetables and a creamy yogurt dressing for a satisfying meal perfect for busy weeknights.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 6 servings
Course: Main Course, Salad
Cuisine: American Comfort
Calories: 420
Ingredients Method Notes

Ingredients
  

For the Chicken
  • 1.5 lbs chicken breast (boneless, skinless, cut into 1-inch cubes) Can substitute with turkey breast or firm tofu.
  • 2 tbsp olive oil
  • 2 tbsp BBQ rub (sugar-free if preferred)
  • 1/4 cup BBQ sauce (sugar-free if preferred)
For the Salad
  • 12 oz whole wheat rotini or penne pasta Can use regular pasta if whole wheat is not available.
  • 1 cup corn (frozen or canned, drained) Frozen corn is sweeter when thawed; canned corn is fine if drained well.
  • 1 medium red bell pepper (diced)
  • 1/2 medium red onion (finely diced)
  • 1/2 cup cilantro (fresh, chopped) Can substitute with parsley if not liked.
  • 1/4 cup green onions (chopped)
For the Dressing
  • 1/2 cup plain Greek yogurt (non-fat) Can substitute with vegan yogurt for dairy-free option.
  • 1/4 cup BBQ sauce (sugar-free if preferred)
  • 2 tbsp light mayonnaise or avocado mayo
  • 1 tbsp apple cider vinegar Can use lemon juice for brightness.
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp smoked paprika Can omit for a milder flavor.
  • to taste Salt
  • to taste Black pepper
  • 2 tbsp milk (or water) (optional, to thin)

Method
 

Prepare the BBQ Chicken
  1. 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.
Cook the Pasta
  1. Boil the whole wheat rotini or penne in salted water until al dente, about 8 to 10 minutes; drain and rinse under cold water to cool.
Prepare the Dressing
  1. Whisk together Greek yogurt, 1/4 cup BBQ sauce, light mayonnaise, apple cider vinegar, garlic powder, onion powder, smoked paprika, salt, and pepper. Add milk or water if a thinner consistency is preferred.
Assemble the Salad
  1. In a large bowl, combine pasta, corn, diced bell pepper, red onion, cilantro, green onions, and cooled BBQ chicken; pour dressing over and toss gently.
Chill and Serve
  1. Refrigerate at least 30 minutes to allow flavors to meld, then taste and adjust salt and pepper before serving.

Notes

For best results, refrigerate for flavors to meld. Adjust seasoning after chilling as they can mute in the fridge. Use a hot pan for chicken to enhance flavor through browning.