This High Protein BBQ Chicken Pasta Salad is a delicious mix of tender grilled chicken, smoky BBQ sauce, and hearty pasta all tossed together with fresh veggies. It’s packed with flavor and has just the right amount of tangy and sweet from the BBQ sauce. Plus, the pasta and chicken make it super filling, perfect for lunch or a light dinner.
I love making this salad on busy weeknights when I want something quick but still satisfying. The BBQ sauce gives it a fun twist that everyone seems to enjoy. One of my favorite parts is that it holds up well if you want to pack it for lunch the next day—no soggy mess, just tasty bites.
For serving, I like to sprinkle a little fresh chopped cilantro or green onions on top to add some brightness. It also goes great with a side of crunchy veggies or some sweet corn on the cob. This salad brings people together with its bold flavors and is always a hit at picnics or casual get-togethers.
Key Ingredients & Substitutions
Rotini Pasta: Rotini’s spiral shape holds onto the BBQ dressing nicely. You can swap it for fusilli, penne, or any short pasta you like. Whole wheat pasta adds extra fiber and nutrients.
Cooked Chicken Breast: Chicken breast provides lean protein. If you prefer, use grilled turkey or shredded rotisserie chicken. To keep it high protein, avoid fattier cuts.
Bell Peppers: The red and yellow bell peppers add crunch and color. If you want a milder taste, substitute with cucumbers or celery. Fresh veggies keep the salad bright and fresh.
BBQ Sauce: Choose a BBQ sauce you enjoy. For a healthier twist, pick a lower-sugar or homemade version. If you want a tangier flavor, add a bit more vinegar or lemon juice.
Herbs: Parsley gives a fresh, light note, while cilantro adds a bit of zest. Both work great here—pick whichever you prefer or leave out if you’re not a fan.
How Do You Make the Pasta Salad Flavorful and Keep the Pasta from Getting Mushy?
To keep pasta salad tasty and fresh, follow these tips:
- Cook pasta just until al dente (firm to the bite). Overcooked pasta gets mushy when mixed with dressing.
- Drain and rinse pasta under cold water to stop cooking and cool it down. This helps the pasta keep its texture.
- Toss pasta with dressing while it’s still slightly warm or at room temperature to help flavors soak in better.
- Chill the salad at least 30 minutes before serving. This resting time lets the BBQ sauce blend with the chicken and veggies for a balanced flavor.
- Adjust seasoning after chilling; flavors intensify, so add salt, pepper, or more BBQ sauce as needed.
Equipment You’ll Need
- Large pot – I use this to cook the pasta so it’s easy to handle and cook evenly.
- Colander – helps drain the pasta quickly and keeps it from overcooking.
- Large mixing bowl – perfect for tossing all the ingredients together easily.
- Whisk or fork – I like using a whisk to mix the BBQ dressing smoothly.
- Measuring spoons and cups – make sure your seasoning and ingredients are just right.
Flavor Variations & Add-Ins
- Use shredded pork or beef instead of chicken for a different protein option that’s just as tasty.
- Mix in shredded cheese like cheddar or Monterey Jack for a cheesy twist.
- Add corn kernels or black beans for extra texture and fiber, making it more filling.
- For a smoky flavor, sprinkle with a pinch more smoked paprika or add a few dashes of hot sauce to the dressing.
How to Make High Protein BBQ Chicken Pasta Salad
Ingredients You’ll Need:
Pasta and Protein:
- 2 cups rotini pasta (or any spiral pasta)
- 2 cups cooked chicken breast, diced or shredded
Vegetables and Herbs:
- 1/2 cup diced red bell pepper
- 1/2 cup diced yellow bell pepper
- 1/4 cup red onion, finely chopped
- 1/4 cup chopped fresh parsley or cilantro
- Optional: 1/4 cup black olives, sliced
- Optional: 1/4 cup corn kernels
Dressing and Seasoning:
- 1/4 cup BBQ sauce (choose your favorite variety)
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar or lemon juice
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
How Much Time Will You Need?
This recipe takes about 10 minutes to prepare and cook the pasta, plus another 10 minutes to mix everything together. Allow at least 30 minutes chilling time in the fridge for the flavors to develop, so plan for about 50 minutes total.
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 package directions until al dente (firm but not mushy). Drain the pasta and rinse it under cold water to cool it quickly and stop cooking. Set aside.
2. Combine Ingredients:
In a large mixing bowl, add the cooled pasta, diced cooked chicken breast, diced red and yellow bell peppers, chopped red onion, and if you like, black olives and corn. Stir gently to mix everything together.
3. Prepare the BBQ Dressing:
In a small bowl, whisk together the BBQ sauce, olive oil, apple cider vinegar (or lemon juice), smoked paprika, garlic powder, salt, and pepper until smooth and combined.
4. Toss and Mix:
Pour the BBQ dressing over the pasta mixture. Toss everything well so that all the ingredients are evenly coated with the flavorful dressing.
5. Add Fresh Herbs and Adjust Seasoning:
Gently mix in the fresh chopped parsley or cilantro. Taste the salad and add more salt, pepper, or BBQ sauce if you’d like a stronger flavor.
6. Chill and Serve:
Cover the salad and chill it in the refrigerator for at least 30 minutes. This resting time lets all the flavors blend nicely. Serve cold or at room temperature as a delicious high-protein meal or side dish. Enjoy!
Can I Use Frozen Chicken for This Recipe?
Yes! Just be sure to fully thaw the chicken before using it. Thaw in the fridge overnight or quickly in a sealed bag submerged in cold water. Pat the chicken dry to avoid extra moisture in the salad.
Can I Make This Pasta Salad Ahead of Time?
Absolutely! Prepare the salad up to 24 hours in advance and keep it refrigerated. Stir well before serving and add extra BBQ sauce or seasoning if it tastes a bit muted after chilling.
How Should I Store Leftovers?
Store leftovers in an airtight container in the fridge for 3 to 4 days. The flavors will continue to meld, so it might taste even better the next day! Serve cold or let sit at room temperature for 10 minutes before eating.
What Can I Substitute for BBQ Sauce?
If you want a different flavor, try mixing some mayonnaise or Greek yogurt with smoked paprika, garlic powder, and a little honey or mustard. This keeps the creamy texture with a tangy twist, still great for coating the pasta and chicken.