I’m thriving this summer with all the seasonal recipes, and this Smoky BBQ Chicken Pasta Salad might be my favorite yet. High-protein, gluten-free, and loaded with fresh veggies, grilled corn, black beans and a homemade, creamy BBQ lime dressing—it’s insane. It’s the perfect balance of sweet, smoky, and tangy, making it one of those healthy pasta salad recipes you’ll crave all season.
Bridger says he could eat it every night and not be sick of it… soo I know what I’m making for dinner this weekend. Whether you need a healthy pasta salad for meal prep, a light but satisfying lunch, or a crowd-pleaser for summer gatherings, this one checks every box.
Why You’ll Love This Healthy BBQ Chicken Pasta Salad
This pasta salad is more than just easy and delicious—it’s packed with nutrition.
The BBQ grilled chicken adds lean protein to keep you full, while the black beans boost fiber and minerals. Fresh corn and avocado provide healthy fats, antioxidants, and that perfect summer sweetness. And if you make it with gluten-free pasta and a no-added-sugar BBQ sauce, it works for a variety of dietary needs without sacrificing flavor.
There’s really nothing to not love about this one; I’m obsessed. It’s the kind of easy BBQ chicken pasta salad that’s fresh, flavorful, and perfect for summer.
Perfect for Meal Prep or Last-Minute Dinners
The best part about this recipe? The whole thing comes together in about 25 minutes and holds up well in the fridge for 3–4 days, making it perfect for quick lunches or busy weeknights.
If you’re like me, lunch can be such a struggle. One of the only ways I’ll eat a healthy, nutrient-dense lunch is if I have leftovers, and this Smoky BBQ Chicken Pasta Salad is literally perfect for that. It’s a high-protein lunch idea you can make ahead, pack for work, or keep in the fridge for busy days.
If you’re planning to store it, you can toss it all together for up to 4 days of freshness—or keep the creamy BBQ dressing separate and stir it in right before serving for an even fresher bite. Pair it with grilled veggies, enjoy it as a main dish, or serve it alongside your favorite summer salads and sides for the ultimate spread.
Let me know what you think in the comment section below, and tag me on IG when you make it. Hope you love this one!
INGREDIENTS YOU’LL NEED:
- 8 ounces gluten-free rotini or fusilli pasta (I like Jovial)
- Shredded BBQ Grilled Chicken (see below)
- Corn (fresh off the cob or frozen)
- Black beans
- Red onion
- Avocado
- Cilantro
- Sea salt
For the BBQ Cream Dressing:
- Sour cream (or plain Greek yogurt)
- BBQ sauce (look for no added sugar, I used SideDish & Primal Gourmet Uncle Ronny’s BBQ Sauce)
- Extra virgin olive oil
- Juice of 1 lime
- Smoked paprika
- Salt and pepper
For the BBQ Grilled Chicken:
- Boneless skinless chicken breasts
- Avocado oil
- BBQ seasoning blend (like Primal Palate Barbecue Rub or similar)
- Sea salt
HOW TO MAKE SMOKY BBQ CHICKEN PASTA SALAD
Bring a pot of salted water to boil and cook pasta according to package directions. Rinse under cold water and drain well.
Slice chicken breasts horizontally to create thin cutlets. Rub cutlets with avocado oil, then season on both sides with BBQ rub and sea salt.
Preheat grill to medium-high.
Grill chicken 3–4 minutes per side, or until cooked through and internal temp reaches 165°F.
Remove chicken and let rest for 5–10 minutes before shredding with two forks.
If using fresh corn, grill ears directly on the grates until lightly charred, then slice kernels off the cob. If using frozen corn, char in a hot skillet with a splash of oil until golden.
In a large bowl, combine cooked pasta, shredded BBQ chicken, grilled corn, black beans, red onion, avocado, and cilantro.
Make the dressing: in a small bowl, whisk together the sour cream (or Greek yogurt), BBQ sauce, olive oil, lime juice, smoked paprika, salt and pepper, until creamy. Pour dressing over pasta salad and toss well to coat. Taste and adjust salt or lime juice as needed.
Serve immediately, or chill for 1–2 hours before serving. Enjoy!
To Store:
Store the pasta salad in an airtight container in the refrigerator for up to 3–4 days. Option to keep the dressing separate and toss just before serving to maintain freshness, if preferred. This salad is best enjoyed chilled or at room temperature but can be eaten cold straight from the fridge.
RECIPE SUBSTITUTIONS & QUESTIONS
You can easily customize this Smoky BBQ Chicken Pasta Salad based on what you have on hand. Swap the sour cream in the dressing for plain Greek yogurt for extra protein, and use your favorite BBQ sauce (no-added-sugar or regular).
Any short gluten-free pasta shape—like rotini, fusilli, penne, or shells—will work, but if there are no gluten sensitivities, regular pasta is fine too. Fresh corn is ideal, but frozen or canned corn works just as well—just char it in a skillet for that same smoky flavor. Black beans can be swapped for pinto or kidney beans, and if you’re not into cilantro, try fresh parsley or chopped green onions instead.
For my go-to kitchen, baking and cooking essentials (& more!), shop my Amazon Storefront.
What can I serve with BBQ chicken pasta salad?
This pasta salad is hearty enough to be a main dish, but it also pairs well with grilled veggies, fresh green salads, or simple fruit salads for a lighter summer meal. It’s also great alongside burgers, grilled fish, or roasted potatoes at a BBQ. Get creative with how you serve this one!
Can I make BBQ chicken pasta salad without mayo or sour cream?
Definitely! You can swap the sour cream for plain Greek yogurt for a lighter, higher-protein option, or use a dairy-free yogurt to make it dairy-free. The creamy texture will still balance perfectly with the smoky BBQ flavors.
Other Healthy Salads & Side Dish Recipes:
- High-Protein Hummus
- Grilled Summer Pasta Salad
- Watermelon Summer Salad
- Healthy Fried Zucchini Blossoms
- Chicken & Broccoli Meal Prep Salad
- Flank Steak & Avocado Chimichurri Salad
Click here to watch the reel I made of this recipe 🙂
Smoky BBQ Chicken Pasta Salad
Ingredients
- 8 ounces gluten-free rotini or fusilli pasta, (I like Jovial)
- 2 cups shredded BBQ Grilled Chicken (see below)
- 1 cup grilled or roasted corn, (fresh off the cob or frozen, charred in a skillet)
- 1 can black beans, drained and rinsed
- 1/3 cup diced red onion
- 1 avocado, diced
- 2 tablespoons chopped cilantro
- Sea salt, to taste
For the BBQ Cream Dressing:
- 1/3 cup sour cream, (or plain Greek yogurt)
- 2 tablespoons BBQ sauce, (look for no added sugar, I used SideDish & Primal Gourmet Uncle Ronny’s BBQ Sauce)
- 3 tablespoons extra virgin olive oil
- Juice of 1 lime
- ½ teaspoon smoked paprika
- Salt and pepper, to taste
For the BBQ Grilled Chicken:
- 1 pound boneless skinless chicken breasts
- 1 tablespoon avocado oil
- 1-2 teaspoons BBQ seasoning blend, (like Primal Palate Barbecue Rub or similar)
- Sea salt, to taste
Instructions
- Bring a pot of salted water to boil and cook pasta according to package directions. Rinse under cold water and drain well.
- Slice chicken breasts horizontally to create thin cutlets. Rub cutlets with avocado oil, then season on both sides with BBQ rub and sea salt.
- Preheat grill to medium-high.
- Grill chicken 3–4 minutes per side, or until cooked through and internal temp reaches 165°F.
- Remove chicken and let rest for 5–10 minutes before shredding with two forks.
- If using fresh corn, grill ears directly on the grates until lightly charred, then slice kernels off the cob. If using frozen corn, char in a hot skillet with a splash of oil until golden.
- In a large bowl, combine cooked pasta, shredded BBQ chicken, grilled corn, black beans, red onion, avocado, and cilantro.
- Make the dressing: in a small bowl, whisk together the sour cream (or Greek yogurt), BBQ sauce, olive oil, lime juice, smoked paprika, salt and pepper, until creamy. Pour dressing over pasta salad and toss well to coat. Taste and adjust salt or lime juice as needed.
- Serve immediately, or chill for 1–2 hours before serving. Enjoy!
To Store:
- Store the pasta salad in an airtight container in the refrigerator for up to 3–4 days. Option to keep the dressing separate and toss just before serving to maintain freshness, if preferred. This salad is best enjoyed chilled or at room temperature but can be eaten cold straight from the fridge.
Notes
- Dressing: Swap sour cream for plain Greek yogurt to boost protein.
- BBQ Sauce: Use any favorite BBQ sauce (no-added-sugar or regular).
- Pasta: Any short gluten-free pasta shape works—rotini, fusilli, penne, or shells. Use regular pasta if gluten isn’t a concern.
- Corn: Fresh is best, but frozen or canned works—just char in a skillet for smoky flavor.
- Beans: Swap black beans for pinto or kidney beans.
- Herbs: Replace cilantro with fresh parsley or chopped green onions.
