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–+ servings
BBQ chicken salad 1

BBQ Chicken Salad

This mouthwatering BBQ chicken salad delivers the smoky satisfaction of barbecue with the nutritional benefits of a fresh salad, creating the perfect balance of flavor and health. Packed with protein to keep you satisfied all afternoon while still keeping calories in check.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Lunch, Main Course, Salad
Cuisine American, BBQ
Servings 4 servings
Calories 375 kcal

Equipment

  • Grill Pan or Skillet
  • Mixing Bowls
  • Cutting Board
  • Knife

Ingredients
  

For the Salad Base

  • 6 cups romaine lettuce chopped
  • 1 cup cherry tomatoes halved
  • 1 cup corn kernels fresh or frozen (thawed)
  • 1 medium red onion thinly sliced
  • 1 medium red bell pepper diced
  • 1 medium avocado diced
  • 1/2 cup black beans rinsed and drained (optional)
  • 1/4 cup cilantro chopped

For the BBQ Chicken

  • 1.5 pounds boneless, skinless chicken breasts approximately 3 medium breasts
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup BBQ sauce plus more for drizzling

For the Dressing

  • 1/4 cup Greek yogurt
  • 2 tablespoons BBQ sauce
  • 1 tablespoon lime juice
  • 1 tablespoon honey optional, for sweetness
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Optional Toppings

  • 1/3 cup tortilla strips or crushed tortilla chips
  • 1/4 cup shredded cheddar cheese
  • 2 tablespoons ranch dressing for a creamier flavor profile

Instructions
 

  • Season chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper, ensuring each piece is evenly coated.
  • Heat a grill pan or skillet over medium-high heat. Cook chicken for 5-7 minutes per side until internal temperature reaches 165°F (74°C).
  • During the last 2 minutes of cooking, brush BBQ sauce onto both sides of the chicken, allowing it to caramelize slightly.
  • Let the chicken rest for 5 minutes before slicing into thin strips or bite-sized pieces against the grain.
  • Whisk together Greek yogurt, BBQ sauce, lime juice, honey (if using), salt, and pepper until smooth to make the dressing.
  • In a large bowl, combine romaine lettuce, cherry tomatoes, corn, red onion, bell pepper, and cilantro. Toss gently to mix.
  • Arrange the sliced BBQ chicken on top of the salad base. Add avocado and black beans if using.
  • Drizzle with the prepared dressing and additional BBQ sauce if desired. Sprinkle with optional toppings like tortilla strips and cheese.
  • For meal prep, keep dressing separate until ready to eat to maintain optimal crispness of vegetables.

Notes

For a lower carb version, skip the corn and beans, and replace with additional bell peppers and cucumber.
You can use rotisserie chicken to make this recipe even faster - simply shred and toss with BBQ sauce.
Store components separately when meal prepping for best freshness.
This recipe is versatile - feel free to substitute ingredients based on what you have available.

Nutrition

Calories: 375kcalCarbohydrates: 22gProtein: 38gFat: 14gSaturated Fat: 3gSodium: 620mgPotassium: 820mgFiber: 6gSugar: 10gVitamin A: 80IUVitamin C: 120mgCalcium: 8mgIron: 15mg
Keyword BBQ Chicken Salad, Healthy Lunch, Meal Prep, High Protein Salad
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