Healthy BBQ Chicken Chopped Salad is a fresh, colorful mix that brings together tender BBQ chicken, crisp veggies, and zesty dressing all in one bowl. You get the smoky flavor of barbecue without all the extra heaviness, thanks to the bright chopped greens and crunchy ingredients like bell peppers and corn.
I love making this salad when I want something satisfying but not too heavy. The BBQ chicken adds just the right amount of flavor and protein, and chopping everything small makes it easy to eat and full of different textures in every bite. It’s a great way to sneak some extra veggies into your meal without feeling like you’re just eating a salad.
This salad is perfect for warm days or anytime you want a quick lunch or light dinner. I often serve it with a side of cornbread or a simple avocado toast to round out the meal. Leftovers are just as good the next day, which means you can enjoy it for busy weeknights when you want something healthy and tasty with minimal effort.
Key Ingredients & Substitutions
Chicken breasts: They give the salad protein and texture. You can swap with chicken thighs for more juiciness or use grilled tofu for a vegetarian option.
BBQ sauce: Look for low-sugar or homemade versions to keep it healthy. If unavailable, try a mix of tomato paste and smoked paprika with a little honey.
Romaine lettuce: It adds a crisp, fresh base. You can substitute with mixed greens, kale, or spinach for different textures and nutrients.
Black beans & corn: These add a nice smoky sweetness and heartiness. Use canned for convenience or fresh/frozen. Pinto beans also work well.
Avocado: Adds creaminess and healthy fats. If you don’t like avocado, consider cubed cucumber or a sprinkling of nuts for texture.
How Do I Cook the Chicken to Keep It Juicy and Flavorful?
Start by coating the chicken cubes evenly with BBQ sauce for good flavor. Heat a skillet on medium with a little oil to prevent sticking. Cook chicken pieces without overcrowding, about 6-8 minutes, turning occasionally. This ensures they cook through but stay juicy and get slight caramelization.
- Use medium heat to avoid drying out the chicken.
- Don’t stir too much; let the chicken develop a slight crust before flipping.
- Cook until no longer pink inside; use a meat thermometer if you like (165°F/74°C).
- Set cooked chicken aside to rest briefly before adding to salad, sealing in juices.
Equipment You’ll Need
- Skillet or frying pan – I prefer it because it cooks the chicken evenly and quickly, giving it a nice caramelized finish.
- Cutting board and sharp knife – makes chopping vegetables safe and easy.
- Large salad bowl – perfect for mixing all ingredients for serving.
- Measuring cups and spoons – helps get the right sauce and ingredient portions.
- Cooking spray or a little olive oil – to cook the chicken without sticking.
Flavor Variations & Add-Ins
- Swap chicken for grilled shrimp or tofu for different protein options—great for variety or vegetarian diets.
- Use a different cheese like feta or cotija for a tangy flavor boost.
- Add chopped jalapeños or spicy salsa to give the salad a heat kick.
- Stir in fresh herbs like cilantro, parsley, or basil to brighten up the flavors.
Healthy BBQ Chicken Chopped Salad
Ingredients You’ll Need:
For the Chicken:
- 2 boneless, skinless chicken breasts, cut into bite-sized cubes
- 1/2 cup BBQ sauce (preferably low sugar or homemade for healthiness)
- Olive oil or cooking spray, for cooking chicken
For the Salad:
- 4 cups chopped romaine lettuce
- 1 cup canned black beans, rinsed and drained
- 1 cup corn kernels (fresh or thawed if frozen)
- 1 medium avocado, diced
- 1 cup diced tomatoes
- 1/2 cup diced red onion
- 1/2 cup diced bell peppers (a mix of red, yellow, or green)
- 1/4 cup chopped fresh cilantro or green onions (optional, for garnish)
- Salt and pepper, to taste
How Much Time Will You Need?
This recipe takes about 20 minutes in total. Plan for 5 minutes of prep time chopping veggies and chicken, 8 minutes to cook the chicken, and a few more minutes to assemble the salad and finish with dressing and seasoning.
Step-by-Step Instructions:
1. Prepare and Cook the Chicken:
Preheat a skillet over medium heat and add a little olive oil or cooking spray. Toss the cubed chicken breasts with half of the BBQ sauce, making sure each piece is coated. Cook the chicken in the skillet for about 6-8 minutes, stirring occasionally until the chicken is fully cooked and has a slight caramelized look. Once done, set the chicken aside.
2. Chop and Combine the Salad Ingredients:
In a large salad bowl, mix together the chopped romaine lettuce, rinsed black beans, corn kernels, diced tomatoes, red onion, and diced bell peppers. Then add the diced avocado for a creamy texture that complements the crunch.
3. Assemble and Serve:
Place the cooked BBQ chicken cubes on top of the salad. Drizzle the remaining BBQ sauce over the salad as a flavorful dressing or serve it on the side if you prefer. Season the salad with salt and pepper to taste. For a nice finish, sprinkle chopped cilantro or green onions on top. Gently toss the ingredients together before serving, or let everyone mix their own salad bowls for freshness.
Can I Use Frozen Chicken for This Salad?
Yes! Just make sure to fully thaw the chicken in the fridge overnight or use the defrost setting on your microwave. Pat the chicken dry before cooking to ensure it browns nicely without extra moisture.
What Can I Substitute for BBQ Sauce?
If you want a lighter option, try using a mix of tomato paste, apple cider vinegar, smoked paprika, and a touch of honey or maple syrup. This homemade version keeps the smoky flavor with less sugar.
How Should I Store Leftovers?
Store any leftover salad and chicken separately in airtight containers in the fridge for up to 3 days. Combine them fresh before serving to keep the lettuce crisp and the avocado from browning.
Can I Make This Salad Ahead of Time?
You can prep all the veggies and cook the chicken ahead, but wait to add avocado and BBQ sauce until just before serving to keep everything fresh and prevent sogginess.