Easy High-Protein BBQ Chicken Salad
I can still smell it — the first time I tried to make a BBQ chicken skewer salad, my tiny apartment smelled like charcoal, sweet barbecue sauce, and, well, regret. I had read half a recipe while juggling a toddler, a phone call, and a skillet that decided to smoke like it was auditioning for a horror movie. But despite the chaos (and the one skewer that went airborne—oops), that first messy attempt became a favorite in our rotation of easy weeknight dinners and healthy comfort food.
This salad hits so many marks. It’s a little sweet, a little smoky, and somehow manages to feel indulgent while still being a high protein meal that actually keeps you full. If you’re into budget-friendly recipes or hunting for quick family meals, this one’s a winner. Also? It’s forgiving. Burnt a corner of a tomato? No problem. Over-brush the skewers with sauce and get that caramelized, sticky, slightly charred magic on the chicken — that’s actually a plus.
Whenever I need a dinner that feels like a hug but doesn’t require hours of babysitting, this is my go-to. Sometimes I riff off other favorites — like when I combined elements from a chopped BBQ-inspired salad I love, and it turned into something even better than I expected. If you want a similar chopped vibe for inspiration, check out this BBQ Chicken Chopped Salad that I referenced the first few times I experimented.
The summer evening breeze, the grill sizzling, and that sticky-sweet scent of BBQ sauce — this salad is nostalgic in a weird, modern way. It’s casual enough for a weeknight, impressive enough for friends, and portable enough for a picnic. Let me walk you through why this is now one of those recipes I keep in my mental back pocket for everything from lazy lunches to “I have people coming over in 40 minutes” moments.
Why You’ll Love This Recipe
- It’s genuinely one of the easiest easy weeknight dinners you can throw together and still look like you planned it.
- High on flavor but also a high protein meal, thanks to two pounds of lean chicken and black beans.
- Leftovers are amazing — perfect for meal planning chicken and work lunches that don’t feel sad.
- Family-friendly and picky-eater-approved: keep the sauce on the side for those picky pals.
- It’s budget-friendly and satisfying; think budget-friendly recipes meets flavor-forward.
- Feels like comfort food without the heaviness — basically a healthy comfort food bowl that hits all the textures.
What Makes This Recipe Special?
This isn’t just a salad slapped with grilled chicken. There are layers: sweet and smoky BBQ glaze, bright herbs (dill, parsley, cilantro, basil — yes, all of them), and creamy avocado that cools and balances the sauce. The corn adds a subtle pop of sweetness and crunch. The grape tomatoes bring bursts of juiciness that are downright essential when each bite needs a little relief from the BBQ stickiness. The coconut milk in the dressing gives it a lush mouthfeel without dairy, and the egg helps it emulsify into a silky, tangy drizzle.
A trick I picked up? Marinating and then brushing the skewers with extra sauce at the end gives you that sticky sheen and slight char that makes each bite feel celebratory. Another? Let the skewers rest a few minutes before plopping them on the salad — the juices will redistribute and your lettuce won’t turn into a soggy mess. Trust me on this one; I learned the hard way.
Ingredients
Start with good basics: 2 pounds boneless, skinless chicken breasts cut into sturdy cubes. I like using chicken breasts because they’re lean and absorb marinades well. If you prefer thighs for juiciness, go for it — they’re a little more forgiving if you overcook. You’ll need 8 cups romaine lettuce for a crunchy green base. Four ears of corn (grilled if you can) bring a sweet, toasty element. Sixteen ounces of grape tomatoes add pop, and one ripe avocado contributes creaminess.
For protein extras and texture, a 15-ounce can of black beans (drained and rinsed) is perfect — they stretch the dish economically and boost those macros if you’re after high protein meals or high macro meals. Two cups of BBQ sauce are split: half for the marinade, half for brushing while grilling to get that glossy finish. Avocado oil and kosher salt keep the flavors straightforward; avocado oil resists high heat on the grill and has a neutral taste.
The dressing is a little unconventional: one large egg plus 1/2 cup unsweetened full fat coconut milk, two tablespoons lemon juice, a tablespoon red wine vinegar, onion powder, minced garlic, fresh herbs (1/4 cup each dill fronds and parsley), a teaspoon black pepper, and sliced green onion tops (6 green onions, green parts only). Herbs make this recipe sing — don’t skimp. The dressing comes together into a creamy, bright drizzle that balances smoky BBQ notes.
Personal tips: buy grape tomatoes in a clam shell so you can eyeball ripeness. Pick avocados that give slightly to pressure for easy dicing. If your BBQ sauce is super sweet, consider a tangier sauce or add a splash of apple cider vinegar to the marinade. Don’t do this: skimp on rinsing the black beans — you want to remove that can taste. Also, don’t skewer overcrowded chicken cubes; give them space so they char evenly.
If you’re thinking about substitutes: Greek yogurt can replace part of the coconut milk for a tangier dressing. Use light BBQ sauce if you’re watching sugar, keeping in mind the caramelization will be less robust. If cilantro freaks someone out in your house (I have one cousin like that), swap it for more parsley and basil.
How to Make It Step-by-Step
I’m going to tell you how I make this, including the times I almost set the deck on fire and the time I forgot skewers and used rosemary sprigs as a substitute — honest to goodness, it worked okay. First, cut the chicken into roughly 1-inch cubes. Aim for uniform pieces. Not exact? Fine. But the more even they are, the less you’ll stand over the grill playing “did I undercook this one?”
In a big bowl, toss the chicken with 3 tablespoons avocado oil, 1 teaspoon kosher salt, and half of the BBQ sauce. Let it rest — I usually give it at least 20 minutes if I’m in a rush, and up to 2 hours if I plan ahead. The oil helps the heat transfer on the grill and the BBQ sauce provides that foundational flavor that will caramelize beautifully.
If you can, soak wooden skewers for 30 minutes prior to threading. This prevents them from catching on fire — not that I’ve ever learned from the charcoal incident, nope. Thread the chicken onto the skewers, leaving a bit of space between each cube for airflow and even cooking. This is where some recipes get crowded; don’t do that. Overcrowding creates steam, and we want char.
Preheat your grill to medium-high. If you have a grill pan inside, you can mimic the char indoors, but outdoor grill is the best. Place the skewers on the grill and cook for 10–15 minutes, turning occasionally. In the last few minutes, brush with the remaining BBQ sauce to build layers of flavor and get that sticky, lacquered finish. Listen for the sizzle, watch as the edges caramelize, and breathe in that BBQ perfume — it’s glorious.
While the chicken cooks, prep the salad. Slice the corn off the cob if you didn’t grill the ears whole, or grill the ears whole and slice the kernels off for smoky bits. Halve the grape tomatoes, chop the romaine into bite-sized pieces, thinly slice the green onion greens, and roughly chop the herbs. Dice the avocado last to avoid browning and toss it gently with a little lemon juice if you need to hold it.
Make the dressing by combining the egg (yes, raw — it’s an emulsifying base, so use a very fresh egg), coconut milk, lemon juice, red wine vinegar, onion powder, minced garlic, and a pinch of salt and pepper. Whisk until silky. Stir in the chopped dill, parsley, cilantro, and basil. The herbs really bring freshness and balance the smoky glaze.
Assemble the salad in a large bowl: lettuce, corn, tomatoes, green onion, black beans, cilantro, basil, and avocado. Toss gently with about two-thirds of the dressing and adjust — sometimes I add more lemon if I want brightness or more coconut milk for creaminess. Once the skewers are done, let them rest three minutes. Then slide the chicken off the skewers or place the skewered pieces on top of the salad — both look pretty and both taste great. Drizzle the remaining dressing and serve.
Little disaster stories so you know you’re not alone: one evening I thought “I’ll save time” and microwaved the corn. It was okay, but it clashed with the BBQ vibe. Don’t microwave the corn if you can help it — grill it for that toasty flavor. Another time I used too much BBQ for the marinade and the outside charred before the inside was cooked. That’s why space between cubes and medium-high heat exist.
By the way, if you love combining corn and garlic-butter vibes, I once adapted this idea with a spicy garlic butter corn — a riff worth bookmarking, and I used this Easy Korean Bulgogi BBQ Chicken with Spicy Garlic Butter Corn for inspiration while I experimented with the corn. It’s a great reminder that one recipe’s ideas can become another’s magic trick.
Tips for Best Results
- Don’t skimp on the rest: let the chicken rest before serving to keep it juicy.
- Use the freshest herbs you can find; dried won’t deliver the same brightness.
- If you’re cooking for kids, reserve extra plain grilled chicken so you can serve a milder portion without the glaze.
- To avoid soggy lettuce, add dressing right before serving and keep the avocado and tomatoes on the top so they don’t leak into the greens.
- If you’re using wooden skewers, soak them; if you forget, just grill carefully and rotate often.
- For that caramelized finish, brush several thin layers of BBQ sauce in the last few minutes rather than one thick coat.
Ingredient Substitutions & Variations
Swap chicken breasts for thighs if you want juicier meat. If you’re trying to make it lower in carbs, skip the black beans and amp up the greens. Want a vegetarian twist? Use grilled halloumi or tempeh skewers in place of chicken and increase the beans for protein — it’ll be a different but delicious salad.
Seasonal twists: in summer, use fresh corn and sun-ripened tomatoes; in fall, roast halved grape tomatoes and swap basil for a little oregano. For a lighter dressing, replace coconut milk with a mixture of Greek yogurt and water. If dairy isn’t an issue, a little buttermilk in place of coconut milk makes a tangy, creamy swap.
Spice it up by adding a drizzle of hot honey to the BBQ sauce or tossing a pinch of smoked paprika into the dressing. If you want to make this a low calorie chicken meal prep friendly option, scale down the BBQ and increase the greens and beans—great for lunch boxes.
For inspiration on different chicken-salad combos (I like to rotate ideas), check out this Easy Delicious Waldorf Chicken Salad — its approach to fruit and crunch gave me ideas for balancing textures here.
Directions
- Cut chicken into 1-inch cubes; toss with avocado oil, kosher salt, and half the BBQ sauce; marinate 20 minutes to 2 hours.
- Thread chicken onto pre-soaked skewers, leaving space between pieces; preheat grill to medium-high.
- Grill skewers 10–15 minutes, turning occasionally; brush with remaining BBQ sauce during the last 2–3 minutes for a sticky glaze.
- In a large bowl, combine romaine, grilled corn kernels, sliced grape tomatoes, green onion greens, black beans, cilantro, basil, and diced avocado.
- Whisk egg, coconut milk, lemon juice, red wine vinegar, onion powder, garlic, fresh herbs, salt, and pepper into a creamy dressing; toss most with the salad.
- Let skewers rest briefly, then serve chicken atop the salad or remove pieces and toss in; drizzle remaining dressing and enjoy.
Pairing Ideas (Drinks, Sides, etc.)
This salad pairs beautifully with a chilled citrusy white wine or a crisp lager if you’re into that. For non-alcoholic options, a sparkling lemonade or iced green tea with lemon is refreshing. Side-wise, cornbread is a cozy match (if you want comfort), or keep it light with grilled zucchini and a simple cucumber salad. For dessert, something bright and fruity like grilled peaches with a dollop of whipped cream or a light lemon sorbet closes the meal perfectly. Honestly, this and a rom-com is perfection.
How to Store and Reheat Leftovers
Store leftovers in an airtight container in the fridge for up to 3 days. Keep the dressing separate from the salad if you can; it reduces sogginess. If the chicken is already tossed with sauce, it still stores well — but expect the lettuce to wilt over time. Reheat skewered chicken or sliced chicken gently in a skillet over medium heat for 3–4 minutes, or microwave covered for 60–90 seconds until warmed through. If the salad has gotten soggy, scoop the chicken and beans onto fresh greens and toss with fresh herbs and a squeeze of lemon — suddenly it’s fresh again.
Make-Ahead and Freezer Tips
You can marinate chicken up to 24 hours ahead; then thread and grill when you’re ready. Dressing keeps for about 4 days in the fridge in a sealed jar — shake well before using. The assembled, dressed salad doesn’t freeze well because of the lettuce, avocado, and tomatoes. However, cooked chicken (unsauced or with minimal sauce) can be frozen for up to 3 months; thaw overnight in the fridge and reheat gently.
Common Mistakes to Avoid
- Overcrowding skewers — this causes steaming and uneven cooking.
- Brushing BBQ sauce too early — sugar in the sauce can burn. Save major saucing for the last few minutes.
- Dressing the salad too far in advance — it will wilt. Dress just before serving.
- Using overripe avocados — they’ll turn to mush quickly. Hold off dicing until you’re ready to assemble.
- Rinsing away flavor with too much salt during marination — season carefully.
Frequently Asked Questions (FAQ)
Q: Can I make this in the oven?
A: Yes! Broil on high for 8–12 minutes, turning once, and brush with sauce in the last few minutes. Watch closely to avoid burning.
Q: Is the egg in the dressing safe?
A: Use the freshest eggs and keep the dressing refrigerated. If you’re uncomfortable with raw egg, substitute pasteurized egg or use Greek yogurt to emulsify.
Q: Can I use store-bought rotisserie chicken?
A: Absolutely. Skip the skewers and warm sliced rotisserie chicken with a brush of BBQ sauce, then assemble as directed.
Cooking Tools You’ll Need
- Grill or grill pan
- Skewers (wooden or metal)
- Large mixing bowls
- Whisk or small blender for dressing
- Sharp knife and cutting board
- Tongs for turning skewers
Final Thoughts
This BBQ Chicken Skewer Salad is one of those recipes that felt like a fluke when I first made it but matured into a staple. It has the kind of personality that handles my chaotic kitchen: forgiving, bold, and comforting. When life is busy and I need dinner that feels thoughtful without being precious, this dish answers the bell. The smoke, the herbs, the creaminess of the dressing, and that final sticky glaze — it’s all very cozy and very real.
I hope you give it a try, and if you do one small thing differently, tell me about it. I love hearing how people adapt it — whether you swapped the beans, used thighs, or made it entirely meatless. If you enjoyed this recipe, don’t forget to save it on Pinterest or share it with a friend!
Conclusion
For a solid reference that inspired part of this salad’s vibe, I often re-read the original BBQ Chicken Skewer Salad recipe for technique notes from BBQ Chicken Skewer Salad – The Defined Dish – Recipes. If you’d like a variation that emphasizes nutrition and portion-friendly swaps, check out this helpful guide on a similar dish at Grilled BBQ Chicken Skewer Salad – Prevention RD.
BBQ Chicken Skewer Salad
Ingredients
For the Chicken
- 2 pounds boneless, skinless chicken breasts Cut into 1-inch cubes
- 3 tablespoons avocado oil For marinating chicken
- 1 teaspoon kosher salt For seasoning chicken
- 2 cups BBQ sauce Split for marinating and glazing
For the Salad
- 8 cups romaine lettuce Chopped
- 4 ears corn Grilled and kernels sliced off
- 16 ounces grape tomatoes Halved
- 1 ripe avocado Diced
- 15 ounces black beans Drained and rinsed
- 6 green onions green tops Thinly sliced
- 1/4 cup fresh dill Chopped
- 1/4 cup fresh parsley Chopped
- 1/4 cup fresh cilantro Chopped
- 1/4 cup fresh basil Chopped
For the Dressing
- 1 large egg Raw for emulsification
- 1/2 cup unsweetened full-fat coconut milk For creaminess
- 2 tablespoons lemon juice Freshly squeezed
- 1 tablespoon red wine vinegar
- 1 teaspoon onion powder
- 1 clove garlic Minced
- 1 teaspoon black pepper To taste
Instructions
Preparation
- Cut chicken into 1-inch cubes; toss with avocado oil, kosher salt, and half the BBQ sauce; marinate for 20 minutes to 2 hours.
- Soak wooden skewers in water for 30 minutes to prevent burning.
Grilling
- Thread chicken onto pre-soaked skewers, leaving space between pieces.
- Preheat grill to medium-high and cook skewers for 10–15 minutes, turning occasionally.
- Brush with remaining BBQ sauce during the last 2–3 minutes of grilling.
Salad Assembly
- In a large bowl, combine chopped romaine, grilled corn kernels, halved grape tomatoes, black beans, and diced avocado.
- Make the dressing by whisking together the egg, coconut milk, lemon juice, red wine vinegar, onion powder, garlic, dill, parsley, cilantro, and basil until silky.
- Toss salad with two-thirds of the dressing and adjust seasoning as needed.
Serving
- Allow skewers to rest for a few minutes, then slide chicken off or place on top of the salad.
- Drizzle remaining dressing on top and serve.
