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High Protein Southwest Chicken Pasta Salad - Easy, Flavor-Packed, Meal-Prep Friendly

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 6 servings

Ingredients
  

  • Pasta: 12 ounces whole wheat rotini or elbows
  • Chicken: 1.25–1.5 pounds cooked chicken breast, diced or shredded
  • Black beans: 1 can (15 ounces), drained and rinsed
  • Corn: 1.5 cups (frozen thawed or canned, drained)
  • Bell pepper: 1 large red or orange, diced
  • Red onion: 1/3 cup, finely chopped
  • Cherry tomatoes: 1 pint, halved
  • Avocado: 1 large, diced (optional, add before serving)
  • Cilantro: 1/2 cup, chopped
  • Cotija or feta: 1/2 cup, crumbled (optional)
  • 3/4 cup plain Greek yogurt (2% or 5%)
  • 3 tablespoons olive oil
  • 2 tablespoons fresh lime juice (plus more to taste)
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons honey or maple syrup
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2–1 teaspoon chipotle powder or adobo sauce (to taste)
  • 1/2 teaspoon garlic powder
  • 3/4 teaspoon kosher salt, plus more as needed
  • Black pepper, to taste
  • 1/2 cup shredded reduced-fat cheddar or Monterey Jack
  • 1/2 cup roasted pepitas (pumpkin seeds)

Method
 

  1. Cook the pasta. Bring a large pot of salted water to a boil. Cook pasta until just al dente. Drain and rinse under cool water to stop cooking. Toss with a teaspoon of olive oil to prevent sticking.
  2. Prep the chicken. Use leftover grilled or rotisserie chicken, or quickly poach or pan-sear breasts with salt, pepper, and a pinch of cumin. Dice or shred into bite-size pieces.
  3. Mix the dressing. In a bowl, whisk Greek yogurt, olive oil, lime juice, vinegar, honey, chili powder, cumin, smoked paprika, chipotle, garlic powder, salt, and pepper. Adjust lime and seasoning to taste. You want tangy, a little smoky, and lightly spicy.
  4. Chop the veggies. Dice the bell pepper and red onion. Halve the tomatoes. Rinse and drain black beans. Thaw or drain corn. Chop cilantro.
  5. Combine the base. In a large mixing bowl, add cooled pasta, chicken, black beans, corn, bell pepper, red onion, and tomatoes.
  6. Dress it up. Pour in about two-thirds of the dressing and toss gently until coated. Add more dressing as needed so it’s creamy but not soupy.
  7. Finish with freshness. Fold in cilantro. Taste and adjust salt, pepper, and lime. If using cotija or feta, sprinkle on top.
  8. Chill or serve. Serve right away, or cover and chill for 30–60 minutes to let flavors meld. If adding avocado, dice and fold it in just before serving to keep it bright.
  9. Optional boost. For extra protein and crunch, sprinkle shredded cheese and pepitas over individual portions.