Description
A high-protein, make-ahead salad with smoky BBQ chicken, black beans, corn, and crunchy vegetables, all tossed in a tangy Greek yogurt ranch dressing. Perfect for healthy lunches all week.
Ingredients
1½ lb boneless, skinless chicken thighs
½ cup BBQ sauce
2 finely chopped chipotle peppers in adobo sauce
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
¾ tsp salt
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
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, toss chicken thighs with BBQ sauce, chipotle peppers, 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, and ¾ tsp salt. Cook in a skillet over medium-high heat for 6-8 minutes per side until cooked through. Let rest 5 minutes, then chop.
- Make the Salad: In a large bowl, combine drained black beans, corn, red cabbage, tomatoes, carrots, green onions, and cilantro.
- Make the High-Protein Ranch: In a small bowl, whisk together Greek yogurt, apple cider vinegar, 1 tsp garlic powder, 1 tsp onion powder, dried dill, parsley, chives, ½ tsp smoked paprika, and ¾ tsp salt.
- Assemble: Add chopped chicken to the salad bowl. Pour most of the dressing over and toss to combine. Add remaining dressing if desired. Divide into meal prep containers.
Notes
- For less sodium, use low-sodium beans and BBQ sauce.
- Salad keeps for 4 days in the refrigerator.
- Dressing may thicken when cold; stir before serving.
- For a plant-based version, substitute chicken with an extra can of beans or roasted chickpeas.
Nutrition
- Serving Size: 1/6 of recipe
- Calories: 385 kcal
- Sugar: 15 g
- Sodium: 1137 mg
- Fat: 6 g
- Saturated Fat: 1.5 g (estimated)
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 12 g
- Protein: 36 g
- Cholesterol: 95 mg (estimated)