BBQ Chicken Salad: Start your New Year with a Healthier Option

What’s better than a perfectly balanced meal that checks all the boxes—hearty, refreshing, and packed with flavor? This BBQ Chicken Salad is just that, bringing together tender, smoky chicken, crisp veggies, creamy dressing, and a hint of charred sweetness. Whether you’re firing up the grill for a weekend barbecue or pulling together a quick, wholesome dinner, this dish will leave everyone at the table asking for seconds. It’s vibrant, satisfying, and versatile enough to suit any occasion.

Let’s talk about why this salad is a must-try. First off, it’s loaded with layers of flavor. The smoky BBQ sauce caramelizes on the chicken, the veggies bring a crunch, and the creamy homemade dressing ties it all together with a zesty punch. This salad is hearty enough to be a meal on its own, but light and fresh enough to enjoy year-round. Plus, it’s customizable—perfect for pleasing even the pickiest eaters.

Whether you’re hosting a family gathering, meal prepping for the week, or simply looking for something delicious and nutritious, this BBQ Chicken Salad is your answer. It’s simple to make, looks gorgeous on the plate, and tastes even better.

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Ingredients

For the Chicken:

• 2 large chicken breasts (about 1 pound)
• ¾ cup BBQ sauce, divided
• 1 tablespoon avocado oil
• ½ teaspoon kosher salt
• ⅛ teaspoon ground black pepper

For the Dressing:

• 2 tablespoons mayonnaise
• ⅓ cup Greek yogurt
• ¼ teaspoon dried dill
• 1 tablespoon chopped chives
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ½ teaspoon kosher salt
• 3 tablespoons BBQ sauce
• 2 tablespoons water

For the Salad:

• 1 cup corn (fresh or frozen)
• 1 teaspoon avocado oil
• 3 hearts of romaine lettuce, chopped
• 1 pint cherry tomatoes, halved
• 1 (14-ounce) can black beans, drained and rinsed
• 1 large Haas avocado, cubed
• ½ red onion, diced
• ⅓ cup cilantro leaves, roughly chopped

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Step-by-Step Guide: How to Make BBQ Chicken Salad

1. Prep the Chicken:

• Place the chicken breasts in a zip-top bag and pound them to an even thickness of about ½ inch.
• Add ½ cup BBQ sauce, avocado oil, salt, and pepper to the bag. Seal it up and massage the chicken until fully coated. Let it marinate for 15 minutes while preheating the oven to 425°F.

2. Bake the Chicken:

• Line a baking sheet with foil and grease it lightly.
• Arrange the marinated chicken on the sheet and bake for 20 minutes or until the internal temperature reaches 165°F–175°F.
• Let the chicken cool for 10 minutes, then cut it into bite-sized cubes and toss with the remaining ¼ cup of BBQ sauce.

3. Prepare the Dressing:

• Combine all the dressing ingredients in a bowl and mix until smooth. Adjust seasoning if needed.

4. Sauté the Corn (Optional):

• Heat a skillet over medium-high heat with 1 teaspoon of avocado oil.
• Add the corn and spread it into an even layer. Let it cook for 5–7 minutes, stirring occasionally, until charred. Transfer to a bowl to cool.

5. Assemble the Salad:

• In a large serving bowl, toss together the chopped romaine, sautéed corn, cherry tomatoes, black beans, avocado, and red onion.

6. Add the Finishing Touches:

• Top the salad with the cubed BBQ chicken and cilantro.
• Garnish with reserved salad ingredients if desired and drizzle the remaining dressing on top.

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Expert Tips and Tricks

1. Marinate Longer for Deeper Flavor: Let the chicken marinate overnight for even more flavor.
2. Char Your Corn: Don’t skip the sauté step—it adds a smoky depth to the salad.
3. Chop Veggies Uniformly: Uniform pieces make the salad easier to eat and more visually appealing.
4. Use a Thermometer: Ensure your chicken is perfectly cooked by using an instant-read thermometer.
5. Double the Dressing: Extra dressing can be stored for up to a week and used for other dishes.

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15 Variations to Try

1. Grilled Chicken: Swap baked for grilled chicken for an extra smoky flavor.
2. Pulled Pork Salad: Substitute chicken with pulled pork for a Southern twist.
3. Spicy Kick: Add jalapeños or a dash of hot sauce to the dressing.
4. Tex-Mex Twist: Mix in tortilla strips and shredded cheese.
5. Vegan Version: Use BBQ jackfruit and a vegan dressing.
6. Fruit Boost: Add fresh mango or pineapple chunks.
7. Spicy BBQ Sauce: Use a spicy BBQ sauce for a heat boost.
8. Ranch Lovers: Replace the dressing with ranch for a creamy alternative.
9. Mediterranean Fusion: Add olives, feta, and a lemony dressing.
10. Protein Powerhouse: Toss in boiled eggs or chickpeas.
11. Crispy Chicken: Use breaded chicken tenders for added crunch.
12. Bacon Bliss: Sprinkle with crispy bacon bits.
13. Sweet and Savory: Drizzle with honey for a touch of sweetness.
14. Asian-Inspired: Add sesame seeds and an Asian-style BBQ sauce.
15. Cheesy Goodness: Mix in shredded cheddar or Parmesan.

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What to Serve with BBQ Chicken Salad

1. Cornbread
2. Breadsticks
3. Sweet potato fries
4. Grilled vegetables
5. Baked potatoes
6. Macaroni and cheese
7. Coleslaw
8. Potato salad
9. Deviled eggs
10. Fruit salad
11. Biscuits
12. Creamy cucumber salad
13. Corn on the cob
14. Pickles
15. Lemonade or sweet tea

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Storage Tips

• Refrigerator: Store leftover salad components separately in airtight containers for up to 3 days. Keep the dressing and chicken in individual containers to maintain freshness.
• Freezer: The BBQ chicken can be frozen for up to 3 months. Thaw in the fridge before reheating.

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How Much BBQ Chicken Salad Should I Make for Family Gatherings?

For a family gathering of 8–10 people, double the recipe. This ensures there’s plenty to go around with a bit extra for seconds.

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How Far in Advance Can I Make BBQ Chicken Salad?

• Chicken: Cook and cube the chicken up to 2 days in advance. Store it in the fridge with BBQ sauce in an airtight container.
• Veggies: Prep the vegetables a day ahead and store them in separate containers.
• Dressing: Make the dressing up to 5 days ahead and keep it refrigerated.