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Zesty BBQ Chicken Pasta Salad with vibrant ingredients and high protein content

BBQ Chicken Pasta Salad

A vibrant and hearty pasta salad packed with protein and flavor, perfect for summer gatherings or weeknight dinners.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings: 6 servings
Course: Main Course, Salad
Cuisine: American
Calories: 520
Ingredients Method Notes

Ingredients
  

Main 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)

Method
 

Preparation
  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. Rest briefly before mixing to allow juices to redistribute.
  2. Boil the whole wheat rotini or penne in salted water until al dente, typically 8 to 10 minutes; drain and rinse under cold water.
Dressing and Assembly
  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 2 tablespoons of milk or water if desired.
  2. 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.
  3. Refrigerate for at least 30 minutes to meld flavors, then adjust salt and pepper before serving.

Notes

This salad travels well and tastes great at room temperature, making it perfect for potlucks. It can be made ahead and will keep for a couple of days in the refrigerator.