High Protein BBQ Chicken Pasta (Printer-Friendly)
Smoky BBQ chicken tossed with protein pasta, fresh veggies, and zesty yogurt dressing for a satisfying meal.
# What You'll Need:
→ Chicken
01 - 2 medium boneless, skinless chicken breasts (about 14 oz)
02 - 1/2 tsp smoked paprika
03 - 1/2 tsp garlic powder
04 - 1/2 tsp salt
05 - 1/4 tsp black pepper
06 - 1 tbsp olive oil
07 - 3 tbsp BBQ sauce (plus extra for drizzling)
→ Pasta
08 - 9 oz high-protein pasta (chickpea, lentil, or whole wheat penne)
→ Vegetables
09 - 1 cup cherry tomatoes, halved
10 - 1 cup yellow bell pepper, diced
11 - 1/2 cup red onion, finely diced
12 - 1 cup cucumber, diced
13 - 1/2 cup canned black beans, rinsed and drained
14 - 1/4 cup fresh cilantro, chopped
→ Dressing
15 - 3 tbsp Greek yogurt
16 - 2 tbsp BBQ sauce
17 - 1 tbsp lime juice
18 - 1 tsp honey or agave syrup
19 - 1/2 tsp chili powder
20 - Salt and pepper to taste
# How to Make It:
01 - Pat the chicken breasts dry and coat evenly with smoked paprika, garlic powder, salt, and black pepper on both sides.
02 - Heat olive oil in a large skillet over medium heat. Sear the chicken for 5–6 minutes per side until golden and the internal temperature reaches 165°F. During the last 2 minutes, brush generously with BBQ sauce. Transfer to a plate, let rest for 5 minutes, then dice into bite-sized pieces.
03 - Cook the high-protein pasta according to package directions until al dente. Drain thoroughly and rinse under cold water to halt cooking and cool the pasta for the salad.
04 - In a large mixing bowl, combine the cooled pasta, diced chicken, halved cherry tomatoes, bell pepper, red onion, cucumber, black beans, and chopped cilantro.
05 - Whisk together the Greek yogurt, BBQ sauce, lime juice, honey or agave syrup, chili powder, and salt and pepper to taste in a small bowl until smooth and well combined.
06 - Pour the dressing over the salad and toss gently until everything is evenly coated. Taste and adjust seasoning as needed. Drizzle with extra BBQ sauce and garnish with additional cilantro if desired before serving.
# Expert Advice:
01 -
- The smoky sweet BBQ chicken paired with a tangy yogurt dressing is genuinely addictive, and you will find yourself sneaking bites from the fridge.
- It packs 34 grams of protein per serving without tasting like health food, which makes it perfect for anyone trying to eat well without suffering.
02 -
- Do not skip rinsing the pasta under cold water, because residual heat will turn your beautiful pasta salad into a warm gummy mess that no dressing can save.
- Letting the chicken rest before cutting is the difference between juicy pieces and a puddle of lost juices on your cutting board.
03 -
- Using a rotisserie chicken from the store and tossing it with a little BBQ sauce saves you twenty minutes and tastes nearly identical to cooking from scratch.
- Making the dressing a few hours ahead and letting it sit in the fridge deepens the flavor dramatically, so it tastes like you did something much fancier than whisking yogurt and sauce together.