How to make High Protein BBQ Chicken Pasta Salad
Ingredients:
- 1.5 lbs boneless, skinless chicken breast
- 1 tbsp olive oil (For rubbing the chicken)
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 0.5 tsp onion powder
- 0.5 tsp kosher salt
- 0.25 tsp black pepper
- 0.25 cup BBQ sauce (for chicken – Add during the last 5 minutes of cooking)
- 8 oz high-protein pasta (chickpea, lentil, or whole wheat)
- 1 cup frozen corn, thawed
- 1 whole red bell pepper, diced
- 0.5 small red onion, finely diced
- 4 oz sharp cheddar cheese, cut into small cubes
- 0.25 cup chopped fresh cilantro
- 0.5 cup plain Greek yogurt
- 0.33 cup BBQ sauce (for dressing)
- 1 tbsp apple cider vinegar
- 1 tbsp olive oil (for dressing)
- 1 tsp honey (optional)
- Salt and pepper to taste (Adjust according to preference)
Directions:
Preparation
- Preheat your oven to 400°F or prepare your grill to medium-high heat.
- Pat the chicken dry with paper towels.
- In a small bowl, mix together the smoked paprika, garlic powder, onion powder, kosher salt, and black pepper.
- Rub the chicken with 1 tbsp of olive oil, then thoroughly coat it with the spice mixture.
- If you’re roasting, place the chicken on a parchment-lined baking sheet and roast for 18 to 22 minutes. Brush with ¼ cup BBQ sauce during the last 5 minutes of cooking. If grilling, grill the chicken for 5 to 7 minutes on each side, brushing with BBQ sauce near the end.
- After cooking, let the chicken rest for 5 to 10 minutes before dicing it into bite-sized pieces.
Cooking the Pasta
- While the chicken is cooking, bring a pot of salted water to a boil. Cook the high-protein pasta according to the package directions until al dente.
- Drain the pasta and rinse it under cold water. Set aside to cool completely.
Making the Dressing
- In a medium bowl, whisk together the plain Greek yogurt, ⅓ cup BBQ sauce, apple cider vinegar, 1 tbsp olive oil, honey (if using), along with a pinch of salt and pepper. Adjust seasoning to taste.
Mixing the Salad
- In a large bowl, combine the cooled pasta, diced chicken, thawed corn, diced red bell pepper, finely diced red onion, and sharp cheddar cheese.
- Pour two-thirds of the dressing over the mixture and toss well to coat evenly.
- Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.
- Before serving, stir in the remaining dressing if desired. Toss with fresh cilantro and garnish with additional cilantro and BBQ sauce.
Why You’ll Love This High Protein BBQ Chicken Pasta Salad
This High Protein BBQ Chicken Pasta Salad is perfect for several reasons. First, it is packed with protein thanks to the chicken and high-protein pasta, making it a nutritious choice for those looking to boost their protein intake. Second, it’s full of vibrant ingredients like red bell pepper and corn, providing a colorful and appetizing dish. Lastly, the BBQ flavor mixed with the creaminess of Greek yogurt dressing offers a delightful taste that everyone will enjoy.
Nutritional Benefits
- High Protein: The chicken and high-protein pasta deliver a significant protein punch which is essential for muscle repair and growth.
- Vitamins and Minerals: Ingredients like red bell pepper and corn offer vitamins A and C, which are beneficial for immune support and skin health.
- Healthy Fats: Olive oil used in the dressing provides healthy monounsaturated fats, promoting heart health.
- Probiotics: The Greek yogurt serves as a source of probiotics, supporting gut health.
What to Serve With High Protein BBQ Chicken Pasta Salad
This pasta salad pairs well with various side dishes. You could serve it alongside:
- Grilled vegetables or zucchini
- Fresh greens with a light vinaigrette
- Garlic bread or rolls for a complete meal
- A chilled glass of sparkling water with lemon
How to Store High Protein BBQ Chicken Pasta Salad
This pasta salad can be stored in an airtight container in the refrigerator. It is best enjoyed within 3 to 5 days. Keep in mind that the longer it sits, the more the pasta may absorb the dressing, so you might want to have some extra dressing on hand to mix in before serving.
Tips and Mistakes to Avoid
- Don’t Overcook the Chicken: Keep an eye on the chicken while cooking to prevent it from becoming dry. Use a meat thermometer to check for doneness (165°F).
- Cook the Pasta Al Dente: Make sure to cook the pasta just until it’s al dente since it will continue to soak in flavors and can become mushy over time.
- Chill Before Serving: Allowing the salad to chill in the refrigerator for at least 30 minutes enhances the flavors, so don’t skip this step!
Variations
You can easily customize this salad to your liking:
- Vegetarian Option: Replace the chicken with roasted chickpeas or tofu for a vegetarian alternative.
- Different Proteins: You could use grilled shrimp or turkey breast instead of chicken.
- Different Veggies: Feel free to add other vegetables like cherry tomatoes, cucumbers, or spinach for added color and nutrition.
FAQs
1. Can I make this salad ahead of time?
Yes! This salad can be prepared a day in advance. Just remember to store it in the refrigerator and add any garnishes right before serving.
2. Can I use different types of pasta?
Absolutely! You can use any type of high-protein pasta such as chickpea or lentil pasta. Just make sure to cook it according to the package instructions.
3. Is this salad gluten-free?
If you choose gluten-free high-protein pasta, such as chickpea or lentil pasta, this salad can easily be made gluten-free.
4. How spicy is this salad?
The salad is not inherently spicy, but you can adjust the seasoning or add some hot sauce if you prefer a kick of heat.
This High Protein BBQ Chicken Pasta Salad is easy to make, full of flavor, and nutritious. With its vibrant ingredients and delicious BBQ dressing, it’s sure to be a crowd-pleaser at your next gathering!
High Protein BBQ Chicken Pasta Salad
A nutritious and flavorful pasta salad packed with protein from chicken and high-protein pasta, mixed with vibrant vegetables and a creamy BBQ dressing.
Ingredients
For the Chicken
- 1.5 lbs boneless, skinless chicken breast
- 1 tbsp olive oil (for rubbing the chicken)
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 0.5 tsp onion powder
- 0.5 tsp kosher salt
- 0.25 tsp black pepper
- 0.25 cup BBQ sauce (for chicken, add during the last 5 minutes of cooking)
For the Pasta Salad
- 8 oz high-protein pasta (chickpea, lentil, or whole wheat)
- 1 cup frozen corn (thawed)
- 1 whole red bell pepper (diced)
- 0.5 small red onion (finely diced)
- 4 oz sharp cheddar cheese (cut into small cubes)
- 0.25 cup chopped fresh cilantro
For the Dressing
- 0.5 cup plain Greek yogurt
- 0.33 cup BBQ sauce (for dressing)
- 1 tbsp apple cider vinegar
- 1 tbsp olive oil (for dressing)
- 1 tsp honey (optional)
- Salt and pepper to taste
Instructions
Preparation
- Preheat your oven to 400°F or prepare your grill to medium-high heat.
- Pat the chicken dry with paper towels.
- In a small bowl, mix together the smoked paprika, garlic powder, onion powder, kosher salt, and black pepper.
- Rub the chicken with 1 tbsp of olive oil, then thoroughly coat it with the spice mixture.
- If you're roasting, place the chicken on a parchment-lined baking sheet and roast for 18 to 22 minutes. Brush with 0.25 cup BBQ sauce during the last 5 minutes of cooking. If grilling, grill the chicken for 5 to 7 minutes on each side, brushing with BBQ sauce near the end.
- After cooking, let the chicken rest for 5 to 10 minutes before dicing it into bite-sized pieces.
Cooking the Pasta
- While the chicken is cooking, bring a pot of salted water to a boil.
- Cook the high-protein pasta according to the package directions until al dente.
- Drain the pasta and rinse it under cold water. Set aside to cool completely.
Making the Dressing
- In a medium bowl, whisk together the plain Greek yogurt, 0.33 cup BBQ sauce, apple cider vinegar, 1 tbsp olive oil, honey (if using), along with a pinch of salt and pepper. Adjust seasoning to taste.
Mixing the Salad
- In a large bowl, combine the cooled pasta, diced chicken, thawed corn, diced red bell pepper, finely diced red onion, and sharp cheddar cheese.
- Pour two-thirds of the dressing over the mixture and toss well to coat evenly.
- Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.
- Before serving, stir in the remaining dressing if desired. Toss with fresh cilantro and garnish with additional cilantro and BBQ sauce.
Notes
This pasta salad can be stored in an airtight container in the refrigerator. It is best enjoyed within 3 to 5 days. Keep in mind that the longer it sits, the more the pasta may absorb the dressing, so you might want to have some extra dressing on hand to mix in before serving.