Chicken BBQ Ranch Salad Dressing – Calories & Weight Loss
Creating a salad that is both delicious and nutritious can feel like hitting the jackpot. Enter the Chicken BBQ Ranch Salad—a perfect blend of savory chicken, crisp vegetables, and a creamy dressing that satisfies your taste buds without compromising your diet.
This recipe is straightforward, bursting with flavor, and perfect for a quick lunch or a light dinner. Plus, it’s a great way to enjoy BBQ flavors in a healthy format. Whether you’re a BBQ enthusiast or just looking for a nutritious meal, this salad is sure to become a favorite.
This salad is a nutritional powerhouse. Each serving is packed with protein, fiber, and essential vitamins while keeping the calories in check. The combination of grilled chicken, fresh veggies, and a tangy ranch dressing provides a well-balanced meal that’s also Weight Watchers friendly.
Whether you’re counting calories or just want a tasty, wholesome dish, this salad has got you covered. Additionally, the vibrant colors and varied textures make this salad not only delicious but visually appealing, perfect for impressing guests or brightening up your meal prep.
Why You’ll Love This Salad
The Chicken BBQ Ranch Salad is a winner for several reasons. Firstly, it’s incredibly healthy. The lean protein from the chicken helps keep you full, while the variety of vegetables ensures you get a good mix of nutrients. Secondly, the taste is phenomenal—think smoky BBQ flavors paired with the cool creaminess of ranch.
Lastly, it’s quick and easy to make, making it perfect for busy weeknights or a meal prep staple. Moreover, it’s customizable; you can easily swap ingredients based on what you have in your pantry or your dietary preferences, making it a versatile addition to your meal rotation.
Ingredients
Let’s break down the ingredients you’ll need for this salad into three main categories: dressing, chicken, and salad components. This will help you organize your prep and ensure you don’t miss a thing.
Dressing Ingredients
For the dressing, you can choose to go homemade for a fresher taste or opt for a store-bought variety for convenience. Here’s what you’ll need:
- 1/2 cup Greek yogurt: Greek yogurt is a great base for dressings due to its creamy texture and high protein content.
- 1/4 cup buttermilk: Adds tanginess and helps achieve the desired consistency.
- 2 tablespoons mayonnaise: Provides richness and depth of flavor.
- 1 clove garlic, minced: Fresh garlic enhances the dressing with a subtle kick.
- 1 tablespoon fresh dill, chopped: Dill adds a fresh, herbaceous note.
- 1 tablespoon fresh chives, chopped: Chives contribute a mild onion flavor.
- 1 teaspoon apple cider vinegar: Balances the creaminess with a touch of acidity.
- 1 teaspoon Worcestershire sauce: Adds a savory umami element.
- Salt and pepper to taste: Essential for seasoning and bringing out the flavors.
Chicken Ingredients
The star of the salad is the BBQ chicken. Here’s how to prepare it:
- 2 boneless, skinless chicken breasts: Lean protein that’s perfect for grilling.
- 1/4 cup BBQ sauce (homemade or store-bought): Provides the signature BBQ flavor.
- 1 tablespoon olive oil: Helps in grilling and adds a bit of healthy fat.
- Salt and pepper to taste: Basic seasoning to enhance the chicken’s flavor.
Salad Ingredients
For the salad base, you’ll need a variety of fresh vegetables and add-ins to give your salad texture and flavor:
- 4 cups mixed greens (lettuce, spinach, arugula): Provides a mix of flavors and nutrients.
- 1 cup cherry tomatoes, halved: Adds sweetness and a pop of color.
- 1/2 cup corn kernels (fresh or canned): Gives a sweet crunch.
- 1/2 cup black beans, drained and rinsed: Adds protein and fiber.
- 1/4 cup red onion, thinly sliced: Provides a sharp, tangy flavor.
- 1/4 cup shredded cheddar cheese: Adds a creamy, tangy element.
- Optional: avocado slices, croutons, bacon bits: For extra richness and texture.
Instructions
Now that you have all your ingredients, let’s get cooking! Here’s a step-by-step guide to preparing your Chicken BBQ Ranch Salad.
Dressing Preparation
- In a medium bowl, combine Greek yogurt, buttermilk, mayonnaise, garlic, dill, chives, apple cider vinegar, and Worcestershire sauce.
- Whisk until smooth and well combined. This step ensures that all the flavors are evenly distributed, giving you a consistent taste in every bite.
- Season with salt and pepper to taste. Taste the dressing and adjust the seasoning if necessary.
- Refrigerate until ready to use. Allowing the dressing to chill helps the flavors meld together, enhancing the overall taste.
Preparing the Chicken
- Preheat your grill or a grill pan over medium-high heat. A hot grill will give the chicken those desirable grill marks and a slightly smoky flavor.
- Brush the chicken breasts with olive oil and season with salt and pepper. The oil helps prevent sticking and adds a bit of flavor.
- Grill the chicken for about 6-7 minutes on each side, or until fully cooked. Use a meat thermometer to ensure the internal temperature reaches 165°F.
- During the last few minutes of grilling, brush the chicken with BBQ sauce. This step caramelizes the sauce, adding a deliciously sticky and flavorful coating.
- Once cooked, remove from heat and let rest for a few minutes before slicing. Resting allows the juices to redistribute, keeping the chicken moist.
Assembling the Salad
- In a large bowl, combine mixed greens, cherry tomatoes, corn, black beans, and red onion. Toss the vegetables gently to mix, ensuring an even distribution of colors and textures.
- Arrange the sliced BBQ chicken on top of the salad. Placing the chicken on top ensures it remains the focal point of the dish.
- Drizzle with the prepared ranch dressing. Use as much or as little as you like, depending on your preference for dressing.
- Sprinkle with shredded cheddar cheese and any additional toppings like avocado slices or croutons. These extras add richness and crunch to the salad.
Recipe Notes and Variations
This salad is versatile, and you can easily tweak it to suit your taste or dietary needs. Here are some ideas:
Ingredient Substitutions
- Dairy-Free: Use a dairy-free yogurt and mayonnaise for the dressing. Coconut yogurt or cashew-based alternatives work well.
- Low-Carb: Skip the corn and black beans to reduce the carb count. You can add extra greens or low-carb vegetables like cucumbers.
- Vegetarian: Replace the chicken with grilled tofu or tempeh. These plant-based proteins will soak up the BBQ sauce beautifully.
Additional Toppings and Variations
- Add some crunch with sunflower seeds or nuts. They provide a nutty flavor and a satisfying crunch.
- For extra flavor, include roasted bell peppers or jalapeños. These additions bring a smoky or spicy kick to the salad.
- Make it a wrap by rolling the salad in a whole wheat tortilla. This variation is perfect for on-the-go meals or a fun lunchbox option.
Nutritional Information
Here’s the breakdown of the nutritional content per serving of this delicious salad:
- Calories: 350
- Protein: 28g
- Carbs: 20g
- Fat: 18g
- Fiber: 5g
- Sugars: 6g
These values make this salad a balanced meal option, providing a good mix of macronutrients while keeping the calorie count moderate. It’s especially great for those looking to manage their weight without sacrificing flavor.
Storage and Serving Suggestions
If you have leftovers, store the salad components separately in airtight containers to keep them fresh. The dressing can be kept in the fridge for up to a week. When ready to serve, combine and toss with dressing. Storing ingredients separately helps maintain the freshness and prevents the salad from becoming soggy.
Expert Tips
For the best results, here are a few tips from the pros:
- Dressing: Let the dressing chill for at least 30 minutes to meld the flavors. This waiting time enhances the taste and consistency.
- Chicken: Marinate the chicken in BBQ sauce for a few hours before grilling for extra flavor. Marinating allows the flavors to penetrate the meat, making it more flavorful.
- Assembly: Layer the salad ingredients just before serving to keep everything crisp. This step ensures that each component retains its texture and flavor.
Enjoy this Chicken BBQ Ranch Salad as a delightful, nutritious meal that fits seamlessly into your healthy eating plan. Happy cooking!
FAQs
Chicken Bbq Ranch Salad – Calories & Weight Loss
Course: MainCuisine: AmericanDifficulty: Easy4
servings15
minutes15
minutes450
kcalThis Chicken BBQ Ranch Salad combines the smoky flavor of barbecue chicken with the creamy zest of ranch dressing, creating a satisfying and nutritious meal. Perfect for a quick lunch or a hearty dinner, this salad is easy to prepare and packed with fresh, vibrant ingredients.
Ingredients
Ranch dressing: 1/2 cup
BBQ sauce: 1/4 cup
Apple cider vinegar: 1 tablespoon
Honey (optional): 1 teaspoon
Boneless, skinless chicken breasts: 2
Olive oil: 1 tablespoon
Garlic powder: 1 teaspoon
Salt & Pepper: To taste
Mixed greens: 4 cups
Cherry tomatoes, halved: 1 cup
Red onion, thinly sliced: 1/2
Cucumber, sliced: 1
Corn kernels: 1/2 cup
Shredded carrots: 1/4 cup
Avocado, sliced: 1
Feta cheese, crumbled (optional): 1/4 cup
Directions
- In a small bowl, combine 1/2 cup ranch dressing, 1/4 cup BBQ sauce, 1 tablespoon apple cider vinegar, and 1 teaspoon honey (optional). Whisk until well blended. Set aside or refrigerate to let the flavors meld.
- Season the chicken breasts with salt, pepper, and garlic powder.
Heat olive oil in a skillet over medium heat. Add the chicken breasts and cook for about 5-7 minutes on each side, or until the chicken is golden brown and cooked through (internal temperature should reach 165°F).
In the last few minutes of cooking, brush the chicken with additional BBQ sauce for extra flavor. - In a large salad bowl, toss the mixed greens, cherry tomatoes, sliced cucumber, red onion, corn kernels, and shredded carrots.
Slice the cooked chicken and add it to the salad.
Add the sliced avocado and sprinkle with crumbled feta cheese if using. - Drizzle the prepared BBQ Ranch dressing over the salad.
Toss everything together to ensure all ingredients are evenly coated with the dressing.
Serve immediately to enjoy the fresh flavors and crisp textures.
Recipe Video
Notes
- For a richer flavor, allow the chicken to marinate in the BBQ sauce for an hour before cooking. This will enhance the smokiness and depth of the BBQ taste.
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