Description
Try this buffalo chicken pasta salad healthy recipe for a spicy, protein‑packed lunch that’s quick, fresh, and guilt‑free.
Ingredients
Scale
- 8 oz whole‑wheat rotini pasta
- 2 boneless, skinless chicken breasts (about 1 lb)
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp cayenne pepper
- Salt and pepper, to taste
- 1 cup buffalo wing sauce (low‑sugar, no added sugar)
- 1 cup plain Greek yogurt
- 1 tbsp fresh lemon juice
- 1 tsp dried dill
- 1/2 tsp garlic powder (for dressing)
- 1/4 cup chopped fresh parsley
- 1 cup cherry tomatoes, halved
- 1 cup diced cucumber
- 1 cup shredded red cabbage
- 1/2 cup sliced red onion
- 1/4 cup crumbled blue cheese (optional)
- 1 tbsp capers (optional)
Instructions
- Cook the pasta: Bring a large pot of salted water to a boil. Add the rotini and cook 8–10 minutes until al dente. Drain, rinse under cold water, and set aside to cool.
- Season the chicken: While the pasta cooks, pat the chicken breasts dry. In a small bowl, mix smoked paprika, garlic powder, onion powder, cayenne, salt, and pepper. Rub the seasoning all over the chicken.
- Grill the chicken: Heat olive oil in a grill pan over medium heat. Grill the chicken 6–7 minutes per side until fully cooked and juices run clear. Let rest 5 minutes, then shred with two forks.
- Make the buffalo sauce: In a bowl, whisk together buffalo wing sauce and shredded chicken until evenly coated.
- Prepare the dressing: In a separate bowl, combine Greek yogurt, lemon juice, dried dill, garlic powder, salt, and pepper. Whisk until smooth.
- Assemble the salad: In a large mixing bowl, toss the cooled pasta with the buffalo chicken, cherry tomatoes, cucumber, red cabbage, red onion, parsley, and capers. Drizzle the yogurt dressing over the top and fold gently to coat.
- Finish and serve: Sprinkle crumbled blue cheese if using. Serve immediately or chill for 30 minutes to meld flavors.
Notes
- Use a low‑sugar buffalo sauce to keep the dish light.
- Let the pasta cool completely before adding the dressing to prevent it from becoming soggy.
- For extra crunch, add a handful of toasted almonds or sunflower seeds.
- Adjust cayenne to taste—more for heat, less for a milder flavor.
- Prep Time: 15 mins
- Cook Time: 0 mins
- Category: Lunch
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 8g
- Sodium: 420mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 24g
- Cholesterol: 70mg
Keywords: buffalo chicken pasta salad healthy