Lime and Garlic Barbecue Chicken Salad
This Lime and Garlic Barbecue Chicken Salad provides 36g protein and 337 calories per serving — a low-calorie lunch option that fills protein gaps without excess energy. Quick-preps 4 servings on the stovetop, making it reliable for cutting phases or days when you need high protein within a smaller calorie window.
Ingredients
- •BBQ Sauce(105g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Soy Sauce, Low Sodium(30g)
- •Worcestershire Sauce(30g)
Lea & Perrins is the standard. A little goes a long way.
- •1 teaspoon vegetable stock powder (I use Vegeta)
- •Garlic(8g)
- •Lime Juice, Fresh
- •Chicken Breast, Boneless Skinless(499g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Lettuce, Romaine(1920g)
- •Tomato, Cherry(240g)
- •Green Onion (Scallion)
- •Avocado
- •Basil, Fresh(60g)
- •1 pinch salt
- •Pineapple, Canned, In Juice, Drained
- •Lime wedges to serve
Instructions
- 1In a wide shallow bowl, whisk together the barbecue sauce, olive oil, soy sauce, worcestershire sauce, stock powder, garlic and lime juice. Add the chicken breasts to the marinade and coat chicken evenly.
- 2Heat a large nonstick grilling pan/skillet over medium heat. Add a drizzle of oil to the pan and add the chicken with the marinade and sear on both sides. Cover the pan and cook chicken, turning after every two minutes or so, until browned on both sides and cooked through. Remove, allow to rest and keep warm. Reserve the remaining juices/sauce left over from the chicken in the pan into a separate small bowl.
- 3Drizzle a small amount of oil onto the same pan, and grill pineapple rings on both sides until caramelised (about 4 minutes each side).
- 4Combine all salad ingredients into a large bowl and toss them until mixed through. Sprinkle salt over the top (adjust to your tastes), and toss again. Place the cooked chicken on top along with the pineapple rings, tomatoes, green onions, avocado and basil. Drizzle reserved juices from the pan over the salad with extra olive oil (if needed).
Nutrition — Per Serving
337
calories
36g
protein
9g
fat
- Carbohydrates
- 32g
- Saturated fat
- 1.4g
- Sodium
- 735 mg
- Dietary fiber
- 11.4g
4 servings per batch · ~727g each
Macro data sourced from USDA FoodData Central
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How much protein does Lime and Garlic Barbecue Chicken Salad have per serving?
Each serving contains 36g of protein with 337 calories, 9g fat, and 32g carbs. This is a lean, calorie-efficient chicken option with balanced macros.
How long does Lime and Garlic Barbecue Chicken Salad take to prep?
Quick prep on the stovetop with 4 servings per batch, so you'll need 2 cooking sessions to cover a full week's lunches. This yields moderate batch size compared to other recipes in the library.
Is Lime and Garlic Barbecue Chicken Salad good for fat loss?
At 337 calories and 36g protein per serving, this salad is well-suited for fat loss phases where you need high protein density relative to calories. The low fat content keeps calories controlled while maintaining satiety from the protein.
