Go Back
–+ servings
BBQ Chicken Dense Bean Salad

BBQ Chicken Dense Bean Salad: Your New Meal Prep Favorite

BBQ Chicken Dense Bean Salad is a high-protein, gluten-free dish perfect for meal prep, featuring smoky flavors and crunchy veggies.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 15 minutes
Chilling Time 30 minutes
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 lb boneless, skinless chicken thighs Chicken breasts can be used for a leaner option.
  • 1/2 cup BBQ sauce Consider using homemade or low-sugar BBQ for a healthier choice.
  • 1 tbsp chipotle peppers in adobo Substitute with chipotle chili powder for a milder kick.
  • 1 tsp smoked paprika Regular paprika can replace if needed.
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp salt Adjust based on your taste preferences.
For the Salad
  • 1 can black beans Drain and rinse before use.
  • 1 cup corn kernels Fresh, frozen, or canned will work.
  • 2 cups red cabbage
  • 1 cup diced tomatoes
  • 1 cup shredded carrots
  • 1/4 cup green onions
  • 1/4 cup fresh cilantro Parsley can substitute if needed.
For the Dressing
  • 1 cup plain Greek yogurt Swap for dairy-free yogurt for a vegan option.
  • 2 tbsp apple cider vinegar
  • 1 tsp dried dill
  • 1 tsp parsley
  • 1 tsp chives
  • 1 tsp smoked paprika

Equipment

  • Grill
  • Mixing Bowl
  • grill pan

Method
 

Step-by-Step Instructions
  1. In a mixing bowl, combine BBQ sauce, chopped chipotle peppers, smoked paprika, garlic powder, onion powder, and salt. Coat chicken thighs thoroughly with the marinade. Cover and refrigerate for at least 30 minutes.
  2. Preheat grill to medium-high heat, about 400°F. Grill marinated chicken thighs for 5-7 minutes each side until cooked through. Let rest before chopping into bite-sized pieces.
  3. In a large mixing bowl, add black beans, corn, diced tomatoes, red cabbage, shredded carrots, green onions, and cilantro. Toss until well combined.
  4. In a separate bowl, mix Greek yogurt with apple cider vinegar, garlic powder, onion powder, dill, parsley, chives, and smoked paprika. Whisk until creamy.
  5. Add chopped chicken to the salad mixture. Drizzle ranch dressing over the top and gently toss. Refrigerate for 20-30 minutes before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 40gProtein: 36gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 15gSugar: 4gVitamin A: 150IUVitamin C: 25mgCalcium: 60mgIron: 3mg

Notes

Enhance flavor by marinating chicken longer if possible. Always rinse canned beans for better taste. Store dressing separately if prepping ahead.

Tried this recipe?

Let us know how it was!