Healthy BBQ Chicken Chopped Salad is a fresh and tasty mix that combines tender grilled chicken with crisp veggies and a lively BBQ twist. You’ll find a blend of crunchy greens, juicy tomatoes, sweet corn, and smoky BBQ flavors all coming together in every bite. It’s a refreshing salad that feels hearty enough to be a full meal but still light and good for you.
I love making this salad when I want something satisfying but not heavy. The secret for me is to use leftover BBQ chicken or grill some fresh chicken breasts with your favorite BBQ sauce before chopping everything up. It adds a great, smoky flavor that everyone seems to enjoy. Plus, chopping everything small makes it easy to get a little bit of every ingredient in each forkful, which I think really brings the salad to life.
This salad is perfect for a quick lunch or a light dinner, and I often serve it with some crusty bread or tortilla chips on the side. It’s also great for meal prep — I’ll pack it in containers without the dressing and add it just before eating to keep the salad crisp. It quickly became a family favorite because it’s both healthy and flavorful, and it feels like a nice change from the usual green salads.
Key Ingredients & Substitutions
Chicken breasts: I like using boneless, skinless chicken breasts for lean protein. If you prefer, thighs work well too and stay juicier. Leftover grilled chicken is a great shortcut here!
BBQ sauce: Choose a low-sugar version to keep this salad healthy. If you don’t have BBQ sauce, a mix of tomato paste and smoked paprika can give a nice smoky flavor.
Romaine lettuce: Romaine adds a crisp, fresh base. You can swap it for mixed greens or baby spinach for a softer texture.
Vegetables: Fresh tomatoes, cucumber, and corn add sweetness and crunch. Frozen corn works fine if fresh isn’t available—just thaw it. Avocado adds creaminess but can be left out if you’re avoiding fat.
Red onion & cilantro: Red onion adds a little bite, while cilantro gives a fresh, herbal note. If you’re not a fan of cilantro, parsley is a great substitute.
How Do I Grill Chicken Perfectly for the Salad?
Grilling chicken to juicy perfection is key. Here’s my simple method:
- Preheat your grill or grill pan well so the chicken sizzles on contact.
- Brush the chicken with a bit of olive oil and season lightly with salt and pepper.
- Grill for 6-7 minutes on each side without moving it too much to get nice grill marks.
- Use a meat thermometer to check it reaches 165°F (75°C) so your chicken is safely cooked but still juicy.
- Always rest the chicken for 5 minutes before chopping. This keeps the juices inside for tender bites.
This way, your BBQ chicken will stay flavorful and moist, making your salad even better!
Equipment You’ll Need
- Grill or grill pan – I recommend this for cooking the chicken evenly with nice grill marks.
- Meat thermometer – helps you ensure the chicken is cooked perfectly without drying out.
- Large salad bowl – perfect for mixing and serving the colorful chopped salad.
- Sharp knife – essential for chopping the chicken and vegetables cleanly.
- Cutting board – provides a stable surface for prepping your ingredients.
- Measuring spoons and cups – for scooping out the BBQ sauce and portioning ingredients.
Flavor Variations & Add-Ins
- Swap the chicken for grilled shrimp or turkey slices for a different protein taste.
- Use a spicy BBQ sauce or add hot sauce to give it some extra heat.
- Mix in sliced jalapeños or pickled onions for a tangy, spicy kick.
- Top with shredded cheese or crumbled feta for added richness and flavor.
Healthy BBQ Chicken Chopped Salad
Ingredients You’ll Need:
- 2 boneless, skinless chicken breasts
- 1/3 cup BBQ sauce (low sugar, for a healthier option)
- 4 cups chopped romaine lettuce
- 1 cup diced tomatoes
- 1 cup diced cucumber
- 1 cup corn kernels (fresh or thawed if frozen)
- 1/2 cup diced red onion
- 1 avocado, diced
- 1/4 cup fresh cilantro, chopped (optional)
- Salt and pepper, to taste
- Olive oil spray or 1 tbsp olive oil (for cooking chicken)
How Much Time Will You Need?
This salad takes about 10 minutes to prep the veggies, 15 minutes to grill the chicken, plus 5 minutes to rest the chicken before chopping. Total time is roughly 30 minutes, making it a quick and healthy meal option.
Step-by-Step Instructions:
1. Grill the Chicken:
Preheat a grill or grill pan to medium heat and lightly spray it with olive oil. Season the chicken breasts with salt and pepper. Grill for 6-7 minutes on each side, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C). Remove the chicken and let it rest for 5 minutes.
2. Prepare the Vegetables:
While the chicken is resting, dice the tomatoes, cucumber, red onion, and avocado. If you’re using frozen corn, thaw it now. Have all your veggies ready to go.
3. Assemble the Salad:
Place the chopped romaine lettuce in a large salad bowl as the base. Arrange the diced tomatoes, cucumber, corn, red onion, avocado, and cilantro (if using) in separate sections on top of the lettuce. Chop the rested chicken into bite-sized pieces and toss it with the BBQ sauce. Add the BBQ chicken pieces to the salad.
4. Serve and Enjoy:
Serve the salad immediately as is, or gently toss everything together before eating. If you like, add a little extra BBQ sauce or a light vinaigrette on the side. Enjoy a fresh, colorful, and healthy meal!
Can I Use Frozen Chicken for This Salad?
Yes! Just make sure to fully thaw the chicken in the refrigerator overnight before grilling. Pat it dry to avoid excess moisture and follow the grilling instructions as usual.
How Can I Make This Salad Vegetarian?
Simply omit the chicken and add more protein-rich ingredients like black beans, chickpeas, or grilled tofu. You can also toss in some roasted veggies to keep it hearty.
Can I Prepare This Salad Ahead of Time?
You can chop all the veggies and cook the chicken in advance, then store them separately in airtight containers in the fridge for up to 2 days. Add the BBQ sauce and avocado just before serving to keep everything fresh.
What’s the Best Way to Store Leftovers?
Keep leftover salad and dressing separate if possible. Store in airtight containers in the fridge for up to 3 days. Add avocado fresh when serving to avoid browning, and gently toss before eating.