Delicious BBQ Chicken Chopped Salad for Healthy Meals

A vibrant BBQ Chicken Chopped Salad that's healthy, filling, and perfect for meal prep.

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Prep Time 30

Cook Time 10

Marinating Time 30

Total Time 1 10

Servings: 4 servings

Course: Salads

Cuisine: American

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Cilantro Ranch

0.5 cups low-fat buttermilk substitute with regular buttermilk if desired
0.5 cups mayonnaise use Greek yogurt for a lighter option
0.5 cups sour cream substitute with more yogurt if unavailable
0.5 cups packed cilantro leaves
1 medium jalapeño pepper seeds removed, omit for milder dressing
1 ounces Hidden Valley ranch seasoning can substitute with homemade ranch seasoning
1 clove garlic chopped, fresh garlic is preferred

For the BBQ Chicken

1 pound boneless, skinless chicken thighs chicken breast can be used for a leaner option
0.5 cups BBQ sauce choose your favorite or low-sugar option
2 tablespoons vegetable oil olive oil can be substituted

For the Salad Base

1 large head romaine lettuce finely chopped; any leafy green can be substituted
0.5 cups cooked black beans substitute with kidney beans or chickpeas
1 medium ear corn kernels cut off the cob; canned corn can be used
1 cups shredded Monterey Jack cheese swap for cheddar cheese if preferred
1 cups cherry tomatoes halved; substitute with diced regular tomatoes
1 cups crushed tortilla chips for crunch and flavor; optional to use tortilla strips instead
0.5 cups shredded carrots can use pre-packaged coleslaw mix
2 green onions thinly sliced provides freshness; regular onion can be used
0.25 cups cilantro leaves chopped; parsley can be a substitute if not available

Equipment

food processor
Cast-iron skillet
Mixing Bowl

Method

Step-by-Step Instructions for Loaded BBQ Chicken Chopped Salad

In a food processor, combine low-fat buttermilk, mayonnaise, sour cream, and packed cilantro leaves. Add jalapeño, ranch seasoning, and chopped garlic. Blend until smooth and creamy, then season with salt. Refrigerate for at least 30 minutes.
Place chicken thighs in a bowl. Pour in BBQ sauce, ensuring chicken is well-coated. Cover and marinate in the refrigerator for at least 30 minutes or overnight.
Heat vegetable oil in a skillet over medium-high heat. Add marinated chicken thighs, cooking for about 5 minutes on each side, until golden and reaching an internal temperature of 165°F. Let rest for 5 minutes before chopping.
In a large mixing bowl, combine romaine lettuce, black beans, cherry tomatoes, corn, and shredded carrots. Add Monterey Jack cheese, green onions, and cilantro.
Drizzle cilantro ranch dressing over salad base and toss gently. Sprinkle crushed tortilla chips on top and arrange chopped BBQ chicken over the salad before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 35gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 75mgSodium: 700mgPotassium: 500mgFiber: 8gSugar: 5gVitamin A: 1500IUVitamin C: 20mgCalcium: 300mgIron: 3mg

Notes

Store leftover salad components separately in airtight containers for freshness. Consider making the dressing up to three days in advance for convenience.

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