Description

A protein-packed pasta salad featuring tender grilled chicken, black beans, fresh vegetables, and whole wheat pasta tossed in a tangy BBQ dressing. Perfect for meal prep and healthy eating.

Ingredients

Scale

12 oz whole wheat pasta (penne or rotini)
1.5 lbs boneless, skinless chicken breasts
1 cup BBQ sauce (divided)
1/2 cup plain non-fat Greek yogurt
2 tbsp apple cider vinegar
1 can (15 oz) black beans, drained and rinsed
1 cup corn kernels (fresh or frozen)
1 large red bell pepper, diced
1/2 cup red onion, finely diced
1 cup cherry tomatoes, halved
1/4 cup fresh cilantro, chopped
1 tsp garlic powder
1 tsp smoked paprika
Salt and black pepper to taste
1 tbsp olive oil

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Instructions

1. Cook whole wheat pasta according to package directions until al dente. Drain, rinse with cold water, and set aside to cool.
2. Season chicken breasts with garlic powder, smoked paprika, salt, and pepper. Grill over medium-high heat for 6-7 minutes per side, basting with BBQ sauce during the last few minutes. Ensure internal temperature reaches 165°F.
3. Let chicken rest for 5-10 minutes, then dice into bite-sized pieces. Toss with 1-2 tablespoons of BBQ sauce.
4. In a small bowl, whisk together remaining BBQ sauce, Greek yogurt, and apple cider vinegar to create the dressing.
5. In a large mixing bowl, combine cooled pasta, black beans, corn, diced bell pepper, red onion, and cherry tomatoes.
6. Add the diced chicken and pour the BBQ dressing over everything. Toss gently until all ingredients are evenly coated.
7. Fold in fresh cilantro. Taste and adjust seasonings with additional salt, pepper, or BBQ sauce as needed.
8. Cover and refrigerate for at least 1 hour before serving to allow flavors to meld. Serve chilled or at room temperature.

Notes

Store in an airtight container in the refrigerator for up to 4 days. The pasta will absorb some dressing over time, so reserve extra to refresh before serving. This salad can be frozen for up to 1 month, though texture may change slightly. For best results, add fresh tomatoes and cilantro just before serving if meal prepping.

Prep Time: 20 minutes
Cook Time: 20 minutes
Category: Main Course
Method: Grilling
Cuisine: American

Nutrition

Serving Size: 1 serving (approximately 2 cups)
Calories: 425
Sugar: 12g
Sodium: 680mg
Fat: 8g
Carbohydrates: 52g
Fiber: 9g
Protein: 35g