High Protein BBQ Chicken Pasta (Printable Version)
Smoky BBQ chicken tossed with protein pasta, colorful veggies, and a zesty yogurt-lime dressing for a satisfying meal.
# What You 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 - 8.8 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 to 6 minutes per side until golden brown and cooked through to an internal temperature of 165°F. Brush generously with BBQ sauce during the final 2 minutes of cooking. Transfer to a plate, let rest for 5 minutes, then dice into bite-sized pieces.
03 - While the chicken cooks, bring a medium saucepan of salted water to a boil. Cook the high-protein pasta according to package directions until al dente. Drain and rinse under cold running 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, diced yellow bell pepper, finely diced red onion, diced cucumber, rinsed black beans, and chopped cilantro.
05 - In a small bowl, whisk together the Greek yogurt, BBQ sauce, lime juice, honey or agave syrup, chili powder, and salt and pepper to taste until smooth and well combined.
06 - Pour the dressing over the salad and toss gently until all ingredients are evenly coated. Taste and adjust seasoning as needed. Drizzle with additional BBQ sauce and garnish with extra cilantro before serving.
# Helpful Hints:
01 -
- This salad genuinely tastes like you put in far more effort than you actually did, which makes it perfect for bringing to gatherings where you want compliments without stress.
- The combination of Greek yogurt and BBQ sauce in the dressing creates this creamy, tangy sauce that clings to every noodle and makes leftovers something you actually crave.
02 -
- High protein pasta like chickpea or lentil varieties can turn mushy if overcooked by even a minute, so set a timer and taste test early.
- Rinsing the pasta under cold water is not optional here because it removes excess starch that would otherwise make your dressing gummy and thick instead of silky.
03 -
- Let the dressed salad sit in the fridge for at least thirty minutes before serving because the flavors transform and settle into something far more cohesive than when it is freshly tossed.
- Always taste and adjust the lime juice and salt at the very end because the acidity level can vary wildly depending on your lime and the brand of BBQ sauce you are using.