Description
This BBQ Chicken Dense Bean Salad combines smoky grilled chicken thighs with a hearty mix of black beans, corn, and crunchy vegetables, all tossed in a creamy, high-protein ranch dressing made with Greek yogurt. Perfect for meal prep, this salad is flavorful, packed with protein and fiber, and satisfying enough to eat straight from the fridge.
Ingredients
For the BBQ Chicken
- 1½ lb boneless, skinless chicken thighs
- ½ cup BBQ sauce
- 2 finely chopped chipotle peppers in adobo sauce (optional; can substitute with ½ tsp chipotle chili powder)
- 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 (fresh, frozen & thawed, or canned)
- 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 Dressing
- 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, or to taste
Instructions
- Make the Chicken: In a bowl, combine BBQ sauce, chopped chipotle peppers, smoked paprika, garlic powder, onion powder, and salt. Add the chicken thighs and toss until evenly coated. Marinate for as long as possible or refrigerate covered for up to 24 hours.
- Grill the Chicken: Preheat a grill or grill pan to medium-high heat and lightly oil the grates. Grill chicken thighs for 5 to 7 minutes per side until lightly charred and cooked through (internal temperature of 165°F). Transfer to a cutting board and let rest for 5 minutes.
- Chop the Chicken: After resting, chop the chicken into bite-sized pieces and set aside.
- Prepare the Salad: In a large bowl, combine black beans, corn kernels, diced tomatoes, chopped red cabbage, shredded carrots, sliced green onions, and chopped fresh cilantro. Add the chopped chicken and gently toss to combine.
- Make the Ranch Dressing: In a separate bowl, whisk together Greek yogurt, apple cider vinegar, garlic powder, onion powder, dried dill, dried parsley, dried chives, smoked paprika, and salt until well combined.
- Assemble the Salad: Pour the ranch dressing over the salad mixture and toss until everything is evenly coated. Taste and adjust salt if needed. Chill for 20 to 30 minutes before serving to enhance the flavors.
Notes
- Marinating the chicken longer enhances the smoky flavor but even a short marination works well.
- You can substitute chipotle peppers with chipotle chili powder if you prefer less heat or for convenience.
- Use fresh, frozen, or canned corn kernels based on availability.
- This salad keeps well for up to 3 days refrigerated, making it ideal for meal prep.
- For a spicier kick, add extra chipotle peppers or a dash of hot sauce to the dressing.
