Description
This BBQ Chicken Ranch Protein Pasta Salad blends grilled chicken with smoky BBQ sauce and tangy ranch to create a balanced, high-protein dish. It combines whole wheat rotini, sweet corn, and optional boiled eggs for texture and flavor. Ideal for summer meals or quick weeknight cooking.
Ingredients
2 large chicken breasts (skinless)
3/4 cup low-sugar BBQ sauce
1/2 cup ranch dressing (use low-fat for lighter option)
8 oz whole wheat rotini pasta
1 1/2 cups sweet corn (fresh, frozen or grilled)
2 large eggs (optional for extra protein)
Instructions
1. Cook whole wheat rotini according to package instructions. Drain and toss with 2 tbsp ranch dressing immediately.
2. Cook chicken breasts on medium-low heat with 3 tbsp BBQ sauce until browned. Reserve remaining sauce.
3. Steam corn in microwave for 3 minutes or grill until kernels char slightly.
4. If including eggs, boil for 10 minutes, cool, and quarter.
5. During the last 5 minutes of cooking the chicken, brush with remaining BBQ sauce for deeper flavor.
6. Rest chicken for 5 minutes after removing from heat, then slice into 1/2-inch strips.
7. In a large bowl, combine cooled pasta, corn, sliced chicken, and quartered eggs (if using).
8. Drizzle with remaining BBQ sauce and 1/4 cup low-fat ranch dressing. Gently toss to coat all ingredients.
Notes
Use zucchini noodles for a low-carb alternative
Replace ranch with Greek yogurt for a lighter version
Ensure BBQ sauce is alcohol-free by default
Add optional eggs for an extra 6g protein per serving
- Prep Time: 15
- Cook Time: 30
- Category: Trending
- Method: Grilling and Tossing
- Cuisine: American (with Southern twist)
Nutrition
- Serving Size: 1 bowl
- Calories: 550
- Sugar: 10g
- Sodium: 800mg
- Fat: 17g
- Saturated Fat: 4g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 150mg
