High Protein BBQ Chicken Pasta Salad is a delicious mix of tender grilled chicken, chewy pasta, and zesty barbecue sauce, all tossed together with fresh veggies. It’s a perfect dish for when you want something filling but light, with a great combination of smoky, tangy, and satisfying flavors.
I love making this salad for lunch or a casual dinner because it’s easy to prepare ahead of time and keeps really well in the fridge. The barbecue sauce gives it a fun twist that makes it stand out from your typical pasta salad. Plus, the extra protein from the chicken helps keep me full and energized through the day.
My favorite way to enjoy it is chilled, right out of the fridge, especially on warm days. Sometimes I add a sprinkle of fresh herbs or a little extra barbecue sauce on top for a bit more kick. It’s the kind of recipe that always gets compliments and goes fast at gatherings, which makes me happy every time I bring it to the table.
Key Ingredients & Substitutions
Rotini Pasta: Rotini’s twists hold the sauce well, but you can use penne, fusilli, or any short pasta you like. For a healthier twist, try whole wheat or chickpea pasta for extra fiber and protein.
Chicken Breast: Cooked chicken breast is great for lean protein. If you prefer, shredded rotisserie chicken or grilled chicken tenders work well and save time.
BBQ Sauce: BBQ sauce adds smoky sweetness. Use your favorite kind, whether tangy, spicy, or sweet. If avoiding sugar, look for a low-sugar or homemade BBQ sauce.
Black Beans and Corn: Both boost protein and texture. Rinse canned beans well to reduce sodium. You can swap black beans for chickpeas or kidney beans if preferred.
Fresh Veggies: Cherry tomatoes, cucumber, and red onion keep the salad bright and crunchy. You can add bell peppers or shredded carrots for extra color and crunch.
How Do You Toss Pasta Salad Without It Getting Mushy?
Prevent mushy pasta by cooking it just until al dente—firm but not hard. Rinse immediately under cold water to stop the cooking process and cool the pasta.
- Use a large bowl to mix so you can toss gently without smashing ingredients.
- Add BBQ sauce and olive oil in small amounts first, then adjust. Toss gently to coat rather than stir vigorously.
- Chill the salad before serving to let flavors blend while keeping texture crisp and fresh.
Equipment You’ll Need
- Large pot – I use this to cook the pasta easily and in plenty of water so it cooks evenly.
- Colander – helps drain the pasta thoroughly without making a mess.
- Large mixing bowl – perfect for tossing all the ingredients together without spilling.
- Cutting board and sharp knife – make chopping vegetables quick and safe.
- Measuring cups and spoons – keep your ingredients just right without guesswork.
Flavor Variations & Add-Ins
- Swap chicken for cooked turkey or pork for different flavors.
- Mix in shredded cheese like cheddar or Monterey Jack for extra creaminess.
- Add chopped jalapeños or a pinch of cayenne for some heat.
- Stir in chopped avocado or bell peppers for more color and crunch.
High Protein BBQ Chicken Pasta Salad
Ingredients You’ll Need:
For the Salad:
- 8 oz rotini pasta (or any short pasta)
- 2 cups cooked chicken breast, shredded or chopped
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup corn kernels (canned, fresh, or frozen)
- ½ cup black beans, rinsed and drained
- ¼ cup red onion, finely chopped
- ¼ cup fresh parsley or cilantro, chopped
- ½ – ¾ cup BBQ sauce (use your preferred brand, tangy or smoky)
- 1-2 tbsp olive oil (optional, to help coat and add flavor)
- Salt and black pepper to taste
How Much Time Will You Need?
This recipe takes about 15 minutes to prepare, including cooking and cooling the pasta. Add another 30 minutes of chilling in the fridge to let the flavors blend beautifully before serving.
Step-by-Step Instructions:
1. Cook and Cool the Pasta:
Start by cooking your pasta in a pot of boiling water according to the package instructions, aiming for al dente texture — that means firm but tender. Once cooked, drain the pasta and rinse it with cold water to stop it from cooking further and to cool it down. Set it aside.
2. Combine the Salad Ingredients:
In a large mixing bowl, add the cooled pasta along with the shredded chicken, halved cherry tomatoes, diced cucumber, corn kernels, rinsed black beans, and finely chopped red onion. Give everything a gentle stir to mix.
3. Add Sauce and Seasoning:
Pour in your BBQ sauce and, if you’d like, drizzle in some olive oil to add flavor and help everything coat nicely. Toss the salad gently but thoroughly so every bite is deliciously coated. Taste your salad, then add salt and black pepper to your liking. If you want it saucier, add a little more BBQ sauce.
4. Finish and Chill:
Sprinkle the chopped parsley or cilantro on top and give the salad one last gentle toss. Cover the bowl and place it in the refrigerator for at least 30 minutes. This chilling step helps the flavors mix well and makes your salad even more tasty.
5. Serve and Enjoy:
After chilling, serve your BBQ chicken pasta salad cold or at room temperature. It’s a hearty, protein-packed dish perfect for lunch, dinner, or a picnic treat!
Can I Use Frozen Chicken in This Recipe?
Yes, frozen cooked chicken works well—just be sure to fully thaw it in the fridge overnight or use the defrost setting on your microwave. Pat the chicken dry before adding it to the salad to avoid excess moisture.
Can I Make This Pasta Salad Ahead of Time?
Absolutely! Prepare the salad up to 24 hours in advance and keep it covered in the refrigerator. Give it a gentle toss before serving to redistribute the dressing and freshen the flavors.
How Should I Store Leftovers?
Keep leftovers in an airtight container in the fridge for up to 3 days. The pasta may absorb more sauce over time, so you can stir in a splash of BBQ sauce or olive oil before serving again.
Can I Substitute the BBQ Sauce?
Yes! You can use any BBQ sauce you like—smoky, spicy, or sweet all work great. For a lighter option, try mixing BBQ sauce with a little Greek yogurt or light mayo to create a creamy dressing.