High Protein BBQ Chicken (Printable)
Smoky BBQ chicken tossed with protein pasta, fresh veggies, and a 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
# 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. Cook the chicken for 5 to 6 minutes per side until golden and cooked through. Brush generously with BBQ sauce during the last 2 minutes of cooking. Transfer to a plate, let rest for 5 minutes, then dice into bite-sized pieces.
03 - Cook the high-protein pasta according to package instructions until al dente. Drain thoroughly 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 yellow bell pepper, finely diced red onion, diced cucumber, rinsed 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 all ingredients are evenly coated. Taste and adjust seasoning as needed. Drizzle with extra BBQ sauce and garnish with additional cilantro before serving if desired.
# Expert Tips:
01 -
- The smoky sweet BBQ chicken paired with a creamy tangy yogurt dressing is genuinely addictive and nothing like a boring deli pasta salad.
- It packs 34 grams of protein per serving using chickpea or lentil pasta so it actually keeps you full through an afternoon.
02 -
- Do not skip resting the chicken after cooking because cutting it immediately releases all the juices and leaves the meat dry.
- Rinsing the pasta under cold water is essential here since warm pasta will melt the yogurt dressing into a starchy puddle.
03 -
- Check the ingredient label on your BBQ sauce because some brands hide surprising amounts of added sugar or allergens.
- Letting the finished salad sit in the fridge for 30 minutes before serving allows every flavor to settle and marry together beautifully.