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–+ servings
BBQ chicken salad 1

Irresistible BBQ Chicken Salad

This BBQ chicken salad combines smoky satisfaction with the freshness of a nutrient-packed salad, delivering the perfect balance of protein, flavor, and convenience that makes it ideal for meal prep and weekday lunches.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Lunch, Main Course
Cuisine American, Southern
Servings 4 servings
Calories 425 kcal

Equipment

  • Grill or Grill Pan
  • Mixing Bowls
  • Meat thermometer

Ingredients
  

Salad Base

  • 6 cups romaine lettuce chopped
  • 1 cup cherry tomatoes halved
  • 1 cup black beans rinsed and drained
  • 1 cup corn kernels fresh, frozen and thawed, or grilled
  • 1 medium red onion thinly sliced
  • 1 large avocado diced
  • 1/2 cup cilantro roughly chopped
  • 1/4 cup green onions sliced

BBQ Chicken

  • 1 1/2 pounds boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup BBQ sauce choose low-sugar variety for healthier option

Dressing

  • 1/4 cup plain Greek yogurt can substitute with sour cream
  • 2 tablespoons BBQ sauce
  • 1 tablespoon lime juice
  • 1 tablespoon olive oil
  • 1 teaspoon honey optional
  • salt and pepper to taste

Optional Toppings

  • 1/3 cup shredded cheddar cheese
  • 1/4 cup crushed tortilla chips
  • jalapeño slices for heat

Instructions
 

  • Season chicken breasts with olive oil, garlic powder, smoked paprika, salt, and pepper. For maximum flavor absorption, try to season at least 15 minutes before cooking, allowing the spices to penetrate the meat.
  • Grill the chicken over medium-high heat for 6-7 minutes per side until the internal temperature reaches 165°F (74°C). If you don't have access to a grill, you can use a grill pan or bake in the oven at 375°F (190°C) for 20-25 minutes.
  • Brush the chicken with BBQ sauce during the last 2 minutes of cooking. This prevents burning while still allowing the sauce to caramelize slightly.
  • Allow the chicken to rest for 5 minutes before slicing. This crucial step helps retain juices. Slice into thin strips against the grain for the most tender texture.
  • Whisk together Greek yogurt, BBQ sauce, lime juice, olive oil, honey (if using), salt, and pepper until smooth to prepare the dressing.
  • Layer romaine lettuce in a large bowl or individual containers. Add cherry tomatoes, black beans, corn, red onion, and avocado.
  • Top with BBQ chicken slices, sprinkle with cilantro and green onions. If using cheese or tortilla chips, add these just before serving to maintain their texture.
  • Drizzle with the prepared dressing just before serving. If you're meal prepping, store the dressing separately to prevent the salad from becoming soggy.

Notes

For meal prep, store components separately in divided containers to maintain freshness for up to 4 days. Keep dressing in a separate container and add just before eating. Add avocado just before serving or treat with lemon juice to prevent browning.

Nutrition

Calories: 425kcalCarbohydrates: 28gProtein: 38gFat: 18gSaturated Fat: 4gSodium: 580mgFiber: 8gSugar: 12g
Keyword BBQ Chicken Salad, Healthy Lunch, Meal Prep, Protein Salad
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