The Healthy BBQ Chicken Chopped Salad is the perfect mix of smoky, fresh, and crunchy—a hearty meal that feels light but satisfies like a summer cookout. Juicy grilled chicken tossed in a tangy barbecue glaze sits atop crisp romaine, corn, black beans, tomatoes, and avocado, all tied together with a creamy-yet-bright dressing. It’s the kind of salad that makes eating healthy feel indulgent and fun.
I love making this recipe after grilling season weekends—it’s great for using up leftover chicken or corn and comes together in minutes. The combination of sweet corn, smoky BBQ, and creamy avocado gives every bite a balanced flavor punch. Plus, it’s meal-prep friendly, travels well for lunches, and can easily be doubled for family dinners or cookouts.
This salad is versatile enough for any time of year: grill the chicken outdoors in summer or use a stovetop pan when it’s chilly out. Either way, you’ll get that satisfying BBQ flavor with a fresh, colorful crunch in every bite.
Key Ingredients & Substitutions
This salad celebrates bold BBQ flavors with a balance of protein, crunch, and freshness. Here’s what you’ll need and how to tweak it to your taste or pantry.
Chicken: Use grilled or rotisserie chicken for convenience. Boneless skinless breasts or thighs work well. For vegetarian, swap with grilled tofu, chickpeas, or tempeh tossed in BBQ sauce.
Barbecue Sauce: Choose your favorite—sweet, smoky, or spicy. For a lighter option, mix BBQ sauce with Greek yogurt or balsamic vinegar to reduce sugar and calories.
Romaine or Greens: Crisp romaine, iceberg, or mixed greens make the base fresh and crunchy. Kale or cabbage add extra nutrients and texture.
Sweet Corn: Grilled fresh corn adds sweetness and char. Frozen corn (thawed and sautéed) or canned (drained) are both good substitutes.
Black Beans: Provide heartiness and plant protein. Pinto or kidney beans are good backups—just rinse and drain well.
Avocado: Adds creaminess and healthy fats. If you’re short on ripe avocado, try diced cucumber for crunch or a spoon of guacamole as dressing.
Tomatoes: Cherry or grape tomatoes add juiciness. Diced red bell pepper or roasted peppers work if tomatoes are out of season.
Dressing: A creamy ranch-BBQ blend keeps it light yet satisfying. Combine Greek yogurt, lime juice, honey, and a touch of BBQ sauce for a homemade version.
Equipment You’ll Need
- Grill pan or outdoor grill for cooking chicken and corn
- Cutting board and sharp knife
- Large mixing bowl
- Small whisk or spoon for dressing
- Measuring spoons and cups
- Tongs for turning chicken
Flavor Variations & Add-Ins
- Tex-Mex Twist: Add shredded cheddar, crushed tortilla chips, and pickled jalapeños for extra crunch and spice.
- Southwest Ranch: Mix ranch dressing with chipotle sauce for a smoky kick.
- Fruity BBQ: Toss in diced mango or pineapple for a sweet contrast.
- Grain Bowl Style: Add quinoa or brown rice for a heartier, meal-prep-friendly version.
- Vegan Option: Swap chicken for BBQ tofu and use vegan ranch dressing.
How to Make Healthy BBQ Chicken Chopped Salad
Ingredients You’ll Need:
- 2 boneless skinless chicken breasts
- 1/3 cup BBQ sauce (plus more for drizzling)
- 6 cups chopped romaine or mixed greens
- 1 cup corn kernels (grilled or frozen/thawed)
- 1 cup canned black beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1/4 cup red onion, finely diced
- 1/3 cup shredded cheddar cheese (optional)
- 2 tablespoons chopped cilantro
- Juice of 1 lime
- Salt and pepper, to taste
How Much Time Will You Need?
This salad takes about 25–30 minutes total, including grilling the chicken and corn. If you’re using pre-cooked chicken, it’s ready in under 15 minutes.
Step-by-Step Instructions:
1. Prepare the Chicken
Season chicken with salt and pepper, then brush with BBQ sauce. Grill over medium heat for 5–6 minutes per side or until cooked through. Let rest 5 minutes, then slice or dice into bite-sized pieces.
2. Grill or Char the Corn
Grill corn directly on the cob until lightly charred, then slice off the kernels. If using frozen corn, quickly sauté in a hot skillet until golden and toasty.
3. Assemble the Salad Base
In a large bowl, combine chopped romaine, black beans, corn, tomatoes, red onion, and avocado. Add chicken on top.
4. Make the Dressing
In a small bowl, whisk together 1/4 cup BBQ sauce, 2 tablespoons Greek yogurt, 1 tablespoon lime juice, and a drizzle of honey. Adjust to taste—thicker, tangier, or sweeter depending on your preference.
5. Toss and Serve
Pour the dressing over the salad and toss gently to coat. Sprinkle with cilantro and optional cheddar cheese. Serve immediately with extra lime wedges and BBQ drizzle if desired.
Pro Tips for Best Texture & Taste
Keep the salad crisp and flavorful with these quick tricks.
- Don’t overdress early: Add dressing right before serving to keep greens crunchy.
- Grill with care: Avoid burning the BBQ sauce; brush it on near the end of cooking.
- Use chilled ingredients: Cool components (beans, greens, corn) contrast beautifully with warm chicken.
- Add lime at the end: A squeeze before serving wakes up all the flavors.
- Balance texture: Crunchy corn + creamy avocado + smoky chicken = perfect bite.
Frequently Asked Questions
Can I make this salad ahead of time?
Yes. Prep the ingredients separately and assemble just before serving. Store dressing in a jar and toss when ready to eat.
How do I store leftovers?
Keep leftovers in an airtight container in the fridge for up to 2 days. If dressed, the greens may soften but flavors stay great.
Can I use store-bought BBQ chicken?
Absolutely! Rotisserie or leftover BBQ chicken works perfectly and makes this even faster.
Is it gluten-free?
Yes, if you use a gluten-free BBQ sauce and double-check any cheese or dressing ingredients.