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 BBQ sauce, olive oil, soy sauce, Worcestershire sauce, fresh garlic, and lime juice. Add the chicken breasts to the marinade and coat evenly on all sides.
- 2Heat a large nonstick skillet over medium-high heat and add a drizzle of olive oil. Once shimmering, add the chicken with its marinade and sear for 3–4 minutes per side until golden brown. Cover the pan, reduce heat to medium, and cook for 8–12 minutes total, turning every 2 minutes, until the internal temperature reaches 165°F and no pink remains. Remove the chicken to a cutting board and let rest 5 minutes. Reserve the pan juices in a small bowl.
- 3Drizzle a small amount of oil back into the same skillet over medium-high heat. Working in batches if needed, grill the pineapple rings for 3–4 minutes per side over medium-high heat until caramelized and lightly charred. Transfer to a plate.
- 4Roughly chop the rested chicken into bite-sized pieces.
- 5In a large bowl, combine the romaine lettuce, cherry tomatoes, green onions, avocado, and fresh basil. Toss gently to mix.
- 6Divide the salad evenly into 4 airtight containers while still fresh. Top each portion with the chopped chicken, grilled pineapple rings, and a drizzle of the reserved pan juices.
- 7Seal containers and refrigerate until ready to serve. Drizzle with additional olive oil if needed before eating.
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.
