High Protein BBQ Chicken Pasta (Printable)
Smoky BBQ chicken with protein pasta, fresh veggies, and zesty yogurt dressing. Perfect for meal prep.
# What You'll Need:
→ Chicken
01 - 2 medium boneless, skinless chicken breasts (about 14 oz)
02 - 1/2 teaspoon smoked paprika
03 - 1/2 teaspoon garlic powder
04 - 1/2 teaspoon salt
05 - 1/4 teaspoon black pepper
06 - 1 tablespoon olive oil
07 - 3 tablespoons 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 tablespoons Greek yogurt
16 - 2 tablespoons BBQ sauce
17 - 1 tablespoon lime juice
18 - 1 teaspoon honey or agave syrup
19 - 1/2 teaspoon chili powder
20 - Salt and pepper to taste
# Directions:
01 - Pat the chicken breasts dry and season both sides evenly with smoked paprika, garlic powder, salt, and black pepper.
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 with BBQ sauce during the final 2 minutes of cooking. Transfer to a plate and let rest for 5 minutes before dicing into bite-sized pieces.
03 - Bring a medium saucepan of salted water to a boil and 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.
04 - In a large mixing bowl, combine the cooled pasta, diced chicken, halved cherry tomatoes, diced bell pepper, red onion, cucumber, rinsed black beans, and chopped cilantro.
05 - Whisk together the Greek yogurt, BBQ sauce, lime juice, honey or agave syrup, chili powder, and a pinch of salt and pepper in a small bowl until smooth and well blended.
06 - Pour the dressing over the salad and toss gently until everything is evenly coated. Taste and adjust seasoning as desired. Drizzle with extra BBQ sauce and garnish with additional cilantro before serving.
# Expert Tips:
01 -
- The dressing uses Greek yogurt instead of mayo so you get creaminess without the heaviness and a protein boost at the same time.
- It holds up beautifully in the fridge for three days which means lunch is sorted for half your work week without any sad wilted greens.
02 -
- Rinsing the pasta with cold water is not optional here because warm pasta will absorb all the dressing and leave the salad dry by the time it reaches the table.
- Always let the chicken rest before cutting or you will lose all those juices onto the cutting board instead of keeping them in the salad.
03 -
- Slice the cherry tomatoes in half and let them sit cut side up on a paper towel for five minutes to draw out excess moisture that would otherwise water down your dressing.
- Make a double batch of the dressing and keep it in a jar in the fridge because it is incredible on grain bowls, roasted vegetables, and even as a sandwich spread.