Description
BBQ Chicken Dense Bean Salad is a high-protein, hearty, and flavorful meal packed with smoky BBQ chicken, fiber-rich beans, and fresh crunchy vegetables, all tossed in a creamy high-protein ranch dressing. Perfect for meal prep or a filling healthy lunch.
Ingredients
- For the BBQ Chicken
- 1½ lb boneless, skinless chicken thighs
- ½ cup BBQ sauce
- 2 chipotle peppers in adobo sauce (finely chopped, optional)
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- ¾ tsp salt
- For the Salad
- 2 cans black beans, drained and rinsed
- 2 cups corn kernels
- 2 cups finely chopped red cabbage
- 1 cup diced tomatoes (seeds removed)
- 1 cup shredded carrots
- ½ cup sliced green onions
- ½ cup chopped fresh cilantro
- For the High-Protein Ranch
- 1 cup plain Greek yogurt
- 2 tbsp apple cider vinegar
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried dill
- 1 tsp dried parsley
- 1 tsp dried chives
- ½ tsp smoked paprika
- ¾ tsp salt (to taste)
Instructions
- Preheat oven or grill to cook chicken.
- Season chicken with smoked paprika, garlic powder, onion powder, and salt.
- Cook chicken until fully done, then toss with BBQ sauce and chopped chipotle peppers. Slice or shred.
- In a large bowl, combine black beans, corn, cabbage, tomatoes, carrots, green onions, and cilantro.
- In a separate bowl, whisk together all ranch dressing ingredients until smooth.
- Add BBQ chicken to the salad mixture and toss gently.
- Drizzle with high-protein ranch and mix again or serve on top.
- Chill for 10–15 minutes for best flavor, then serve.
Notes
- Chicken thighs stay juicier, but breasts can be used.
- Adjust chipotle for more or less heat.
- Great for meal prep—keeps well for 3–4 days.
- Serve as a salad bowl or inside wraps/tortillas.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Lunch
- Method: Grilled or Oven
- Cuisine: American BBQ