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This BBQ Chicken Salad is a standout dish thanks to its fresh ingredients and bold flavors, making it both satisfying and nutritious.
Featuring grilled chicken breasts brushed with smoky barbecue sauce, the salad packs a solid 17 grams of protein per serving, supporting muscle health and satiety.
The inclusion of fiber-rich black beans and Mexicorn adds digestive benefits while keeping carbs moderate and well-rounded.
Light ranch dressing mixed with barbecue sauce provides creamy texture without excess saturated fat, especially when you choose a Greek yogurt–based dressing.
Quick to prepare in about 25 minutes, this recipe is ideal for busy weeknights or meal prep, offering a balanced mix of protein, good fats from olive oil, and fresh veggies.
The crunch of tortilla chips and fresh cilantro finishes the dish with a perfect textural contrast and bright flavor, making it a family favorite that’s easy to enjoy every day.
Must-Have Tools for Perfect Results
Medium Grill Pan
Perfect for achieving those classic grilled marks and smoky flavor on chicken indoors or outdoors. This pan delivers even heat distribution, ensuring perfectly cooked chicken every time and doubles as a versatile tool for grilling veggies or sandwiches.
Meat Mallet or Pounder
Essential for pounding chicken breasts evenly to a uniform thickness, which promotes even cooking and juicy results. This tool also tenderizes meats and can be used for preparing other dishes requiring flattened proteins.
Mixing Bowl with Spout
Ideal for whisking and pouring dressings with ease and minimal mess. Its design helps combine ingredients smoothly and allows for controlled dressing application, enhancing presentation and taste.
Sharp Chef’s Knife
Key for chopping romaine, slicing chicken, and dicing onions precisely and safely. A high-quality knife speeds up prep work and reduces effort, making kitchen tasks enjoyable.
Salad Spinner
Keeps leafy greens crisp and free of excess water, ensuring your salad doesn’t become soggy. This tool is a game-changer for all fresh salads and greens, promoting freshness and better dressing adherence.
BBQ Chicken Salad
Equipment
- 1 Medium Grill Pan
- 1 Meat Mallet or Pounder
- 1 Mixing Bowl with Spout
- 1 Sharp Chef’s Knife
- 1 Salad Spinner
Ingredients
For the BBQ Chicken Salad:
- 2 boneless skinless chicken breasts, evenly flattened to about ½ inch thickness
- 2 teaspoons extra-virgin olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 2 tablespoons barbecue sauce homemade or your favorite store-bought variety
- 6 cups chopped romaine lettuce
- 1 cup halved cherry or grape tomatoes
- 1 cup canned black beans rinsed and drained (preferably low-sodium)
- ½ cup canned Mexicorn drained
- ¼ cup finely diced red onion
- Crushed tortilla chips or tortilla strips for topping
- Fresh cilantro leaves roughly chopped, for garnish
For the BBQ Ranch Dressing:
- ⅓ cup light ranch dressing Greek yogurt–based preferred for a healthier option
- 1 tablespoon barbecue sauce
Instructions
- Prepare and Flatten the Chicken: Place the chicken breasts between two pieces of plastic wrap or parchment paper. Using a meat mallet or rolling pin, gently pound each breast until they are an even ½ inch thick. This ensures uniform cooking and keeps the chicken tender.
- Season and Oil the Chicken: Brush both sides of the flattened chicken with olive oil, then sprinkle evenly with salt and freshly ground black pepper. This simple seasoning enhances the chicken’s natural flavor and helps create a delicious crust on the grill.
- Grill the Chicken to Perfection: Preheat your grill or grill pan to medium-high heat. Place the chicken breasts on the grill and cook undisturbed for about 4 minutes. Flip the chicken over, brush the grilled side generously with barbecue sauce, then cook for another 3 to 4 minutes until the internal temperature reaches 165°F (75°C) and juices run clear.
- Rest and Chop the Chicken: Remove the grilled chicken from heat and brush the other side with barbecue sauce. Cover loosely with foil and let rest for 5 minutes—this allows the juices to redistribute, keeping the meat moist. Then, chop the chicken into bite-sized pieces suitable for a salad.
- Make the BBQ Ranch Dressing: In a small bowl or a measuring cup with a pouring spout, mix together the light ranch dressing and barbecue sauce until well combined. Taste and adjust the proportions to suit your preference for tanginess or sweetness.
- Assemble the Salad: In a large salad bowl, combine the chopped romaine lettuce, halved tomatoes, rinsed black beans, drained Mexicorn, diced red onion, and the chopped grilled chicken. Drizzle the prepared BBQ ranch dressing over the salad and toss gently to coat all ingredients evenly.
- Garnish and Serve: Serve the salad immediately topped with a handful of crushed tortilla chips for crunch and sprinkle with fresh cilantro for a burst of flavor and color. Enjoy this fresh and hearty meal right away!
Notes
- Storage: Store any leftover salad in an airtight container in the refrigerator for up to 3 days. For best texture, keep the tortilla chips separate until ready to serve to avoid sogginess.
- Barbecue Sauce Tip: Use your favorite barbecue sauce to customize the flavor profile—whether smoky, sweet, or spicy—to suit your taste.
- Chicken Alternative: For faster prep, use pre-cooked rotisserie chicken tossed with barbecue sauce.
- Dressing Swap: If you prefer a lighter option, substitute ranch with Greek yogurt or a vinaigrette.
- Make it Vegan: Replace chicken with grilled tofu or tempeh and use a vegan ranch dressing alternative.
Chef’s Secrets for Flavorful BBQ Chicken
Achieving perfectly grilled BBQ chicken starts with even thickness; pounding the breasts ensures they cook uniformly, preventing dryness.
Using extra-virgin olive oil before grilling helps create a flavorful crust while keeping the meat moist.
Don’t rush the resting step after grilling — letting the chicken rest for a few minutes allows the juices to redistribute, making each bite tender and juicy.
When applying barbecue sauce, brushing it on during the final minutes of grilling seals in that smoky, tangy flavor without burning the sugars.
For a brighter dressing, balance the richness of ranch with a touch of extra barbecue sauce to add depth and complexity.
Lastly, using fresh, crisp romaine and topping with crunchy tortilla chips creates a perfect contrast in texture that elevates this salad beyond ordinary.
Serving Suggestions to Elevate Your Salad
This BBQ Chicken Salad pairs beautifully with a chilled glass of crisp white wine or a light, citrusy beer to complement the smoky notes.
For a heartier meal, serve alongside warm cornbread or garlic breadsticks. To add even more texture and flavor, consider sprinkling toasted pepitas or sliced avocado on top.
The salad also works well as a filling for soft tortillas or pita pockets for a fun twist.
For a fresh finish, a squeeze of lime over the top brightens all the flavors and adds a pleasant zing.
This recipe is versatile enough for casual family dinners, picnic lunches, or even meal prepping for a busy week.
Storage Tips for Maximum Freshness
To keep your BBQ Chicken Salad tasting its best, store leftovers separately from crunchy toppings like tortilla chips and fresh cilantro to avoid sogginess.
Use airtight containers to preserve the salad ingredients and dressing for up to three days in the refrigerator.
If you want to prepare the chicken in advance, grill and chop it before storing, but toss it with barbecue sauce just before serving to maintain that fresh grilled flavor.
When reheating, do so gently to avoid drying out the chicken.
For best texture, always add dressing and chips right before eating.
This method keeps your salad vibrant, crisp, and delicious every time.
Frequently Asked Questions About BBQ Chicken Salad
1. Can I use a different type of lettuce?
Yes! While romaine offers a crisp texture and mild flavor, you can substitute with iceberg for crunch, spinach for extra nutrients, or mixed greens for a more complex taste profile.
2. Is it possible to make this salad vegetarian or vegan?
Absolutely! Swap grilled chicken for grilled tofu, tempeh, or even roasted chickpeas. Use a dairy-free ranch dressing or vinaigrette to keep it vegan-friendly without sacrificing flavor.
3. What’s the best way to store leftover dressing?
Store dressing separately in a sealed container in the fridge for up to one week. Shake or stir well before using, as ingredients may settle over time.
4. Can I prepare this salad ahead of time for meal prep?
Yes, prepping components like grilled chicken, beans, and veggies in advance makes weekday assembly quick and easy. Just keep dressing and crunchy toppings separate until serving to maintain freshness.
5. How can I reduce the calorie or fat content?
Choose a light or Greek yogurt-based ranch dressing and limit the amount of tortilla chips added. Grilling chicken without oil or using skinless chicken breast also reduces fat content.
This recipe is inspired by wellplated and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.
