High Protein BBQ Chicken Pasta Salad is a perfect mix of smoky BBQ flavors, tender chicken, and hearty pasta all tossed together with fresh veggies and a tangy dressing. It’s a colorful, filling salad that’s got just the right balance of protein and carbs to keep you going strong.
I love making this salad when I need something satisfying but still light enough for lunch or a picnic. The BBQ sauce adds a sweet and smoky twist that gives the chicken so much flavor, and mixing it with pasta and crunchy veggies keeps every bite interesting. It’s one of those dishes I’m happy to bring to potlucks or pack for a work lunch.
One of my favorite ways to serve this salad is chilled right out of the fridge after it’s had some time to soak up all the flavors—trust me, it tastes even better the next day. Plus, it’s easy to customize by swapping in your favorite veggies or adding a little extra cheese on top. Give it a try when you want something hearty, healthy, and full of flavor all in one bowl.
Key Ingredients & Substitutions
Rotini Pasta: Whole wheat pasta adds extra protein and fiber, but regular rotini works fine if you prefer. You could also try chickpea or lentil pasta for an even bigger protein boost.
Chicken Breasts: Using chicken breasts keeps the salad lean and high in protein. If you want a different flavor, grilled chicken thighs work well too. Leftover grilled chicken is a great shortcut.
BBQ Sauce: Pick your favorite brand or make your own for more control over sweetness and spice. If you want less sugar, look for low-sugar BBQ sauces or mix with a little hot sauce.
Vegetables: Corn, cucumber, red bell pepper, and red onion add crunch and freshness. Feel free to swap in other veggies like cherry tomatoes or diced avocado for creaminess.
Herbs: Cilantro gives a fresh, slightly citrusy touch, while parsley is milder. Use whichever you prefer or have on hand.
How Can I Grill Chicken That Stays Juicy and Tastes Great?
Grilling chicken breasts without drying them out can be tricky. Here’s a simple way to keep your chicken tender and flavorful:
- Before grilling, pat the chicken dry and season with salt and pepper.
- Heat your grill pan or skillet well and add olive oil to prevent sticking.
- Cook chicken over medium-high heat for 5-7 minutes per side without moving it too much; this helps get nice grill marks.
- Use a meat thermometer to check for 165°F (74°C) inside to avoid under- or overcooking.
- Let the chicken rest for about 5 minutes after cooking. This lets juices redistribute, making it juicier when you cut it.
Equipment You’ll Need
- Large pot – I like it because it cooks the pasta quickly and evenly.
- Colander – for draining the pasta and rinsing with cold water to stop cooking.
- Grill pan or skillet – perfect for grilling or cooking the chicken breasts to get a nice sear.
- Sharp knife and cutting board – essential for chopping vegetables and chicken cleanly.
- Large mixing bowl – to toss all ingredients together easily and serve.
- Meat thermometer – helps you check the chicken’s internal temperature for safety and juiciness.
Flavor Variations & Add-Ins
- Swap grilled chicken for shredded rotisserie chicken or cooked turkey for different flavors and convenience.
- Use a spicy or smoky BBQ sauce to add a kick or deepen the flavor.
- Mix in diced avocado or shredded cheese, like Monterey Jack or cheddar, for extra creaminess.
- Add a splash of hot sauce or a pinch of chili flakes if you like things spicy.
High Protein BBQ Chicken Pasta Salad
Ingredients You’ll Need:
For the Salad:
- 12 oz rotini pasta (whole wheat for extra protein if desired)
- 2 large chicken breasts (about 1 lb)
- 1 cup BBQ sauce (choose your preferred brand or homemade)
- 1 cup corn kernels (fresh, canned, or frozen)
- 1 cup diced cucumber
- 1 cup diced red bell pepper
- ½ cup diced red onion
- ¼ cup chopped fresh cilantro or parsley
- 1 tbsp olive oil (for cooking chicken)
- Salt and pepper, to taste
How Much Time Will You Need?
This recipe takes about 25 minutes of active cooking and prep time, plus an optional 30 minutes of chilling in the refrigerator to let the flavors blend. You’ll cook and cool the pasta, grill the chicken, prepare the vegetables, then mix it all together and chill if you like.
Step-by-Step Instructions:
1. Cook the Pasta:
Bring a large pot of salted water to a boil. Add the rotini pasta and cook according to the package instructions until it’s just tender (al dente). Drain the pasta and rinse it under cold water to cool it quickly and stop the cooking. Set the pasta aside.
2. Grill the Chicken:
Preheat a grill pan or skillet over medium-high heat and add the olive oil. Season the chicken breasts with salt and pepper on both sides. Cook the chicken for about 5 to 7 minutes per side, until it’s cooked through and reaches an internal temperature of 165°F (74°C). Remove the chicken from the heat and let it rest for a few minutes.
3. Prepare the Chicken and Veggies:
Once the chicken has cooled slightly, dice it into bite-sized pieces. In a large mixing bowl, combine the cooked pasta, diced chicken, corn kernels, diced cucumber, red bell pepper, red onion, and chopped cilantro or parsley.
4. Toss and Chill:
Add the BBQ sauce to the bowl and gently toss everything until the pasta, chicken, and vegetables are evenly coated. If you like it saucier, feel free to add more BBQ sauce. Taste and add salt or pepper if needed. For the best flavor, cover the salad and chill in the refrigerator for at least 30 minutes before serving.
5. Serve and Enjoy:
Serve the pasta salad cold or at room temperature. It’s a protein-packed dish perfect for a quick lunch, picnic, or side dish at your next BBQ.
Can I Use Frozen Chicken for This Recipe?
Yes! Just make sure the chicken is fully thawed before cooking. Thaw it overnight in the fridge or use the cold water method for quicker thawing. Pat the chicken dry before seasoning and cooking to get a nice sear.
Can I Make This Pasta Salad Ahead of Time?
Absolutely! It actually tastes better after chilling for at least 30 minutes to let the flavors meld. You can prepare it up to 1 day in advance and keep it covered in the fridge.
How Should I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Give the salad a quick toss before serving again, and eat it cold or at room temperature.
What Can I Substitute for BBQ Sauce?
If you prefer, you can use a vinaigrette or a mix of barbecue seasoning with a little olive oil and lemon juice. This will give a different but still tasty flavor profile.