How do you make a high protein BBQ chicken salad that’s still filling?

The secret is "Protein Stacking." Combining 6 oz of chicken with 0.5 cup of black beans creates a massive 45g protein profile. The 10g of fiber from the vegetables provides a high satiety index, keeping you full for hours and preventing the "empty" feeling associated with traditional salads.

What’s the best dressing for BBQ chicken chopped salad?

A Greek yogurt-based BBQ ranch is the gold standard for weight loss. It provides the creamy flavor of traditional ranch with 70% less fat. Using sugar-free BBQ sauce also keeps the glycemic load low, ensuring steady energy levels throughout the day.

How do you keep bbq chicken salad from getting watery?

Watery salads are usually caused by salt and moisture. Always de-seed your tomatoes and cucumbers. Additionally, do not add salt to your greens until you are ready to eat. Salt draws out water from the cells, causing the greens to wilt.

How long does BBQ chicken salad last in the fridge?

If stored using the mason jar method, this salad will stay fresh for 3–4 days. Once the dressing is mixed in, the acids break down the lettuce, so it is best consumed within 24 hours. For a different profile, try my High Protein Sesame Ginger Chicken Salad .

High Protein BBQ Chicken Chopped Salad (Healthy & Easy)

Description

This High Protein BBQ Chicken Chopped Salad is the ultimate “copycat” meal for weight loss. It replicates the famous restaurant flavors with a fraction of the calories by using “Protein Stacking” (chicken + black beans) and a creamy, mayo-free BBQ ranch. It is smoky, crunchy, and massive in volume to keep you full for hours.

Ingredients

Scale

1 lb Boneless skinless chicken breast
1 tsp Smoked paprika
0.5 tsp Garlic powder
4 cups Romaine lettuce, finely chopped
1 cup Canned black beans, rinsed and drained
0.5 cup Corn kernels (fresh, frozen, or canned)
0.5 cup Jicama, peeled and diced
0.25 cup Red onion, finely diced
0.5 cup Non-fat Greek yogurt (plain)
2 tbsp Sugar-free BBQ sauce
1 tbsp Apple cider vinegar
1 tsp Dried dill
Optional: Fresh cilantro and lime wedges for garnish

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Instructions

Prepare the Chicken: Season the chicken breasts evenly with smoked paprika, garlic powder, salt, and pepper.
Sear to Perfection: Heat a cast-iron skillet over medium-high heat. Grill or pan-sear the chicken for 5–6 minutes per side until the internal temperature reaches 165°F. Remove from heat and let it rest for 5 minutes before dicing into small, uniform cubes.
Chop the Base: While the chicken rests, finely chop the romaine lettuce, jicama, and red onion. Ensure everything is cut into roughly 0.5-inch pieces to achieve that signature “chopped” texture.
Whisk the Dressing: In a small mixing bowl, combine the Greek yogurt, sugar-free BBQ sauce, apple cider vinegar, and dried dill. Whisk until smooth and creamy.
Assemble the Bowl: In a large mixing bowl, toss the chopped greens with half of the dressing. Add the black beans, corn, jicama, onion, and diced chicken.
Final Toss: Drizzle the remaining dressing over the top and toss gently to coat. Serve immediately while the chicken is warm and the veggies are crisp.

Notes

Meal Prep Tip: To keep this salad fresh for up to 4 days, use the “layering” method in a jar. Place the dressing at the bottom, followed by jicama, beans, chicken, and finally the lettuce at the top.
Vegetable Prep: De-seed your tomatoes or cucumbers if adding them to the base to prevent the salad from getting watery in the fridge.
Substitution: If you are short on time, use a rotisserie chicken (skin removed) for a faster prep.

Prep Time: 20 minutes
Cook Time: 10 minutes
Category: Lunch
Method: Chopped
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 450 kcal
Sugar: 8g
Sodium: 650 mg
Fat: 12g
Saturated Fat: 3g
Unsaturated Fat: 8g
Carbohydrates: 35g
Fiber: 10g
Protein: 45g
Cholesterol: 85 mg