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BBQ chicken dense bean salad served in a white bowl with tomato and cilantro

BBQ Chicken Dense Bean Salad

5 from 4 votes
This BBQ Chicken-inspired dense bean salad is packed with black beans, crunchy vegetables, and smoky BBQ chicken, all tossed in a creamy high-protein ranch dressing. It’s hearty, meal-prep friendly, and addicting enough to eat straight from the fridge.
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings : 6 servings

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Ingredients

For the BBQ chicken
  • 1½ lb boneless skinless chicken thighs
  • ½ cup BBQ sauce
  • 2 finely chopped chipotle peppers in adobo sauce, optional but they add a nice smokey flavor. you can also sub for ½ 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
  • 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
Start Cooking

Instructions
 

Make the Chicken
  1. Combine ½ cup BBQ sauce, 2 finely chopped chipotle peppers in adobo sauce, 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, and ¾ tsp salt.
    Add 1½ lb boneless skinless chicken thighs and toss until evenly coated.
    Marinate for as long as you can, or cover and refrigerate for up to 24 hours.
    Preheat a grill or grill pan to medium-high heat and lightly oil the grates.
    Chicken breasts tossed in BBQ marinade in a stainless steel mixing bowl
  2. Grill the 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 rested chicken into small, bite-sized pieces and set aside.
    Grilled chicken thighs with char marks, half chopped on a white cutting board
Make the salad
  1. In a large bowl, add 2 cans black beans, 2 cups corn kernels, 1 cup diced tomatoes, 2 cups finely chopped red cabbage, 1 cup shredded carrots, ½ cup sliced green onions, and ½ cup chopped fresh cilantro.
    Black beans, red cabbage, corn, carrots, tomato, and chopped chicken arranged in a bowl
  2. Add the chopped BBQ chicken and toss gently to combine.
Make the high-protein ranch
  1. In a bowl, combine 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, and ¾ tsp salt.
    Creamy herb yogurt dressing in a metal bowl with a red spatula
Assemble
  1. Pour the ranch dressing over the salad and toss until evenly coated. Taste and adjust salt if needed. Chill for 20 to 30 minutes before serving for best flavor.
    Close-up of BBQ chicken dense bean salad tossed in a glass mixing bowl

Nutrition

Calories: 385kcalCarbohydrates: 48gProtein: 36gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 109mgSodium: 1137mgPotassium: 1058mgFiber: 12gSugar: 15gVitamin A: 5044IUVitamin C: 31mgCalcium: 134mgIron: 4mg