BBQ Chicken Salad
BBQ Chicken Salad provides 10g protein and 234 calories per serving as a light side across 4 portions. This quick stovetop prep complements higher-protein mains rather than standing alone as your protein source. Use it to add volume and vegetables without significant calorie or protein contribution.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil(10g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1/2 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •BBQ Sauce(30g)
- •Lettuce, Romaine(1440g)
- •Tomato, Cherry(240g)
- •Beans, Black, Canned, Drained(240g)
- •Corn, Sweet, Canned, Drained(120g)
- •Yellow Onion(60g)
- •Tortilla Chips, Corn, Plain
- •Cilantro, Fresh
- •Ranch Dressing, Light(80g)
- •BBQ Sauce(15g)
Instructions
- 1Preheat a grill to medium-high heat. Brush both sides of the pounded chicken breast with olive oil and sprinkle with salt and pepper. Grill on one side for 4 minutes, flip, brush the grilled sides with barbecue sauce, then grill the other side for 3 to 4 minutes, until the chicken is cooked through. Remove to a serving plate and brush the other grilled side with barbecue sauce. Cover and let rest for 5 minutes, then chop into bite-sized pieces.
- 2Prepare the dressing: In a small bowl or measuring cup with a spout, stir together the ranch dressing and barbecue sauce. Taste and adjust the ratio as desired.
- 3In a large serving bowl, combine the romaine, tomatoes, beans, Mexicorn, red onion, and chopped chicken. Drizzle the salad with dressing, then toss to lightly coat. Serve immediately, topped with crushed tortilla chips and cilantro.
Nutrition — Per Serving
234
calories
10g
protein
5g
fat
- Carbohydrates
- 42g
- Saturated fat
- 0.7g
- Sodium
- 520 mg
- Dietary fiber
- 9.3g
4 servings per batch · ~559g each
Macro data sourced from USDA FoodData Central
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How much protein does BBQ Chicken Salad have per serving?
Each serving contains 10g of protein and 234 calories with 5g fat and 42g carbs. This is a carb-forward side dish rather than a primary protein source.
How long does BBQ Chicken Salad take to make?
This quick prep side dish makes 4 servings and comes together on the stovetop in minimal time. It's fast enough to prep alongside your main protein for the week.
Is BBQ Chicken Salad good for muscle gain?
At 42g carbs per serving, this side dish is better suited as a carb accompaniment during muscle gain phases rather than a standalone protein source. Pair it with a 30-40g protein entree to support post-workout nutrition.
