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High-protein buffalo chicken pasta salad in a white serving bowl with a wooden spoon and a side of buffalo sauce

High-Protein Buffalo Chicken Pasta Salad

5 from 2 votes
This high-protein buffalo chicken pasta salad combines high-protein pasta, seasoned chicken, celery and carrots, and green onions in a creamy greek yogurt buffalo dressing for 48 grams of protein per serving.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings : 4 servings

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Ingredients

For the Salad
  • 8 oz high-protein or whole wheat pasta, any shape you prefer
  • 1½ lbs chicken breasts
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • salt to taste
  • 2 finely diced celery stalks
  • 1 cup shredded carrots
  • 3 thinly sliced green onions
For the Dressing
  • ¾ cup plain greek yogurt
  • ⅓ cup buffalo sauce, like Frank's RedHot, plus more to taste
  • 2 tbsp ranch seasoning, store-bought or homemade (see notes)
  • black pepper, to taste
US Customary - Metric
Start Cooking

Instructions
 

  1. Coat 1½ lbs chicken breasts all over with 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, and salt to taste.
    Chicken breasts coated in seasoning in a metal mixing bowl with tongs
  2. Oven: Place on a baking sheet and roast at 425°F (220°C) for 18 to 22 minutes, until the internal temperature hits 165°F (74°C).
    Air fryer: 400°F (200°C) for 12 to 15 minutes, flipping halfway, until 165°F (74°C) internal.
    Seasoned chicken breasts cooked in the air fryer for buffalo chicken pasta salad
  3. Rest for 5 minutes, then finely chop.
    Finely chopped seasoned chicken breast on a wooden cutting board
    4. Rotisserie chicken breasts work too, just finely chop the same quantity.
  4. Boil 8 oz high-protein or whole wheat pasta for 1 to 2 minutes less than the package says, then drain and rinse under cold water until cool. This stops the cooking and keeps the pasta firm once it's dressed.
    Cooked elbow pasta rinsed in a colander for buffalo chicken pasta salad
  5. In a large bowl, whisk together ¾ cup plain greek yogurt, ⅓ cup buffalo sauce, 2 tbsp ranch seasoning, and black pepper, to taste until smooth. Taste it.
    Add more buffalo sauce if you want it hotter.
    Creamy buffalo chicken pasta salad dressing whisked smooth in a white bowl
  6. Add the pasta, chopped chicken, 2 finely diced celery stalks, 1 cup shredded carrots, and most of 3 thinly sliced green onions to the bowl with the dressing.
    Chopped chicken, celery, shredded carrots, green onions and pasta in a white bowl
  7. Fold until everything is coated. Chill for 30 minutes before serving if you can wait that long. Top with extra green onions for garnish.
    Healthy buffalo chicken pasta salad topped with green onions in a large white bowl

Nutrition

Calories: 485kcalCarbohydrates: 47gProtein: 48gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 111mgSodium: 1413mgPotassium: 840mgFiber: 7gSugar: 5gVitamin A: 5743IUVitamin C: 6mgCalcium: 72mgIron: 1mg

Notes

  • Storage: Store in an airtight container in the fridge for up to 4 days. Stir before serving. Don't freeze it, the yogurt dressing splits when it thaws.
  • Homemade ranch seasoning: For every 1 tablespoon you need, mix ¾ tsp dried dill, ¾ tsp dried parsley, ½ tsp garlic powder, ½ tsp onion powder, ¼ tsp dried chives (optional), and ¼ tsp salt. Double it for this recipe, or make a big jar and keep it with your spices.
  • Pasta choice: High-protein pasta (chickpea or lentil) keeps the macros highest and also makes the salad gluten-free. Whole wheat has about half the protein but holds its bite just as well. Either way, cook it properly al dente or it'll be mush by day 2.
  • Save some dressing: Hold back a few spoonfuls in a jar and stir them in on day 3. Pasta keeps absorbing dressing as it sits so it will start to get a little dry.