BBQ Chicken Skewer Salad

Introduction

BBQ Chicken Skewer Salad is a refreshing and satisfying dish that combines tender, juicy chicken grilled on skewers with fresh, crunchy vegetables and a zesty dressing. The smoky BBQ flavor of the chicken pairs beautifully with the crispness of the salad, making it an excellent choice for a light yet filling meal. Perfect for summer cookouts, weeknight dinners, or meal prep, this salad is easy to make and packed with flavor.

The History of BBQ Chicken Skewer Salad

The concept of grilling meats on skewers, also known as “kebabs” or “satay,” dates back to ancient times and has roots in various global cuisines. BBQ skewers have been a staple in Middle Eastern, Mediterranean, and South Asian cultures, where grilling meats over an open flame is a traditional cooking method. The addition of BBQ sauce to chicken skewers is a more modern adaptation, popularized in the United States. Over time, skewered meats have found their way into lighter, more balanced dishes like salads, which balance the richness of the BBQ chicken with the freshness of vegetables.

Ingredients Breakdown

For the BBQ Chicken Skewers:

• Chicken breast or thighs: Boneless, skinless chicken is ideal for skewers since it’s tender and cooks quickly.
• BBQ sauce: Choose your favorite BBQ sauce—smoky, sweet, or tangy, depending on your preference.
• Olive oil: Helps keep the chicken moist and enhances flavor.
• Lemon juice: Adds brightness and helps tenderize the chicken.
• Garlic powder: For additional flavor.
• Salt and pepper: Basic seasoning to taste.

For the Salad:

• Mixed greens: A variety of lettuces like arugula, spinach, or romaine.
• Cherry tomatoes: Adds color and sweetness to the salad.
• Cucumbers: Crunchy and refreshing.
• Red onion: Thinly sliced for a bit of sharpness.
• Avocado: Adds creaminess and richness.
• Corn kernels: Optional, for a sweet, crisp bite.
• Feta cheese: Adds a salty, tangy flavor (optional).
• Fresh herbs: Parsley or cilantro to garnish.

For the Dressing:

• Olive oil: For the base of the dressing.
• Red wine vinegar: Adds acidity and balances the richness of the salad.
• Honey: A touch of sweetness to balance the tang.
• Dijon mustard: For a little sharpness and texture.
• Garlic: Minced, for added depth.
• Salt and pepper: For seasoning.

Step-by-Step Recipe

Ingredients:

• 1 ½ pounds chicken breasts (or thighs)
• ½ cup BBQ sauce (plus extra for drizzling)
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon garlic powder
• Salt and pepper, to taste

For the Salad:

• 4 cups mixed greens (arugula, spinach, or romaine)
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• ½ red onion, thinly sliced
• 1 avocado, sliced
• 1 cup corn kernels (fresh, frozen, or canned)
• ¼ cup feta cheese (optional)
• Fresh parsley or cilantro for garnish

For the Dressing:

• 3 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper, to taste

Instructions:

1. Prepare the Chicken Skewers:
   • In a small bowl, combine the BBQ sauce, olive oil, lemon juice, garlic powder, salt, and pepper.
   • Cut the chicken into 1 ½-inch pieces and place in a bowl. Pour the marinade over the chicken and toss to coat. Let it marinate for at least 30 minutes (or up to 2 hours for more flavor).
2. Grill the Chicken:
   • Preheat the grill or grill pan to medium-high heat.
   • Thread the marinated chicken onto skewers, ensuring that the pieces are snug but not crowded.
   • Grill the chicken skewers for 5-7 minutes per side, until the chicken is cooked through (internal temperature should be 165°F).
   • Brush with extra BBQ sauce during the last minute of grilling, if desired.
   • Once cooked, remove the chicken from the skewers and set aside.
3. Prepare the Salad:
   • In a large bowl, combine the mixed greens, cherry tomatoes, cucumbers, red onion, avocado, corn, and feta cheese (if using).
   • Toss the salad gently to combine.
4. Make the Dressing:
   • In a small bowl or jar, whisk together the olive oil, red wine vinegar, honey, Dijon mustard, and garlic. Season with salt and pepper to taste.
5. Assemble the Salad:
   • Drizzle the dressing over the salad and toss to coat evenly.
   • Top the salad with the grilled chicken skewers.
   • Garnish with fresh parsley or cilantro and serve immediately.

Tips for the Perfect BBQ Chicken Skewer Salad:

• Marinate the chicken: For the juiciest and most flavorful chicken, marinate it for at least 30 minutes, or up to 2 hours.
• Grill the chicken over medium-high heat: This ensures the chicken cooks quickly and evenly, giving you that perfect char.
• Customize the vegetables: Feel free to add or swap vegetables based on what’s in season or your personal preference (bell peppers, cucumbers, or even grilled zucchini would be great additions).
• Dressing: You can adjust the sweetness or acidity of the dressing to your taste by adding more honey or vinegar as needed.

Variations and Customizations:

• Vegetarian/Vegan Version: Replace the chicken with grilled tofu or tempeh for a plant-based alternative.
• Spicy BBQ Chicken: Add some jalapeños or chipotle peppers to the BBQ marinade for a spicy kick.
• Different Proteins: If you prefer, swap the chicken for steak, shrimp, or grilled turkey breast.
• Grilled Veggies: Add some grilled vegetables like zucchini, eggplant, or bell peppers to the salad for more texture and flavor.

Health Considerations and Nutritional Value

Health Considerations:

• Lean Protein: Chicken is a great source of lean protein, helping to build and repair muscle tissue.
• Healthy Fats: The avocado provides healthy fats that promote heart health.
• Fiber and Nutrients: The salad is packed with vegetables that provide fiber, vitamins, and antioxidants.
• Grilled vs. Fried: Grilling the chicken instead of frying helps keep the dish lighter and lower in calories.

Nutritional Value (approx. per serving):

• Calories: 400-500 kcal (depends on the amount of dressing and toppings used)
• Protein: 30-35g
• Fat: 25-30g
• Carbohydrates: 15-20g
• Fiber: 5-7g
• Sodium: 600-800mg

Making it Healthier:

• Lighter Dressing: Use a lighter version of the dressing by reducing the oil and using a bit of Greek yogurt or mustard instead of honey for sweetness.
• Increase Vegetables: Add more non-starchy vegetables like spinach, kale, or cabbage to boost the fiber content without adding many calories.

FAQ

1. Can I make this salad ahead of time?

Yes, you can prep most of the salad ingredients and store them separately. Marinate the chicken and store it in the fridge, then grill just before serving. The salad and dressing can be made up to a day ahead.

2. Can I use a store-bought BBQ sauce?

Absolutely! You can use any BBQ sauce you like, but homemade BBQ sauce can give the dish a special touch if you have time.

3. Can I use a different protein?

Yes, feel free to swap the chicken for steak, shrimp, or even grilled tofu for a vegetarian version.

4. How do I store leftovers?

Store leftover chicken separately from the salad in an airtight container in the refrigerator for up to 2 days. If possible, store the dressing in a separate container to keep the salad fresh.

5. How can I make the salad spicier?

Add chopped jalapeños or drizzle some hot sauce on top of the chicken before serving for an extra kick.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 15 minutes mins

Servings 4

Ingredients

  

• For the Chicken Skewers:
• 2 pounds boneless skinless chicken breasts
• 3 tbsp avocado oil
• 1 tsp kosher salt
• 2 cups BBQ sauce e.g., Primal Kitchen brand
• 8 [6-inch] wooden skewers pre-soaked
• For the W30 Herby Ranch:
• 1 cup light tasting oil e.g., avocado oil or light olive oil
• 1 egg omit if using store-bought mayo, see note
• ½ cup unsweetened full-fat coconut milk
• 2 tbsp lemon juice
• 1 tbsp red wine vinegar
• 1 tsp kosher salt
• 1 tsp onion powder
• 2 cloves garlic minced
• ¼ cup finely chopped fresh dill fronds
• ¼ cup finely chopped fresh parsley
• 1 tsp freshly cracked black pepper
• For the Salad:
• 4 ears corn omit for Whole30
• 2 tbsp avocado oil
• 8 cups thinly sliced romaine lettuce or 2 small heads
• 6 green onions thinly sliced (green part only)
• 2 cups quartered grape tomatoes or 16 ounces
• 1 [15-ounce] can black beans drained and rinsed (omit for Whole30)
• ¼ cup freshly chopped cilantro leaves
• 2 tbsp freshly chopped basil leaves
• 1 avocado peeled, seed removed, and diced medium

Instructions

 

• Step 1: Marinate the Chicken
• Using a meat mallet or the bottom of a heavy skillet, pound the chicken to a uniform ½-inch thickness.
• Cube the chicken into 2-inch pieces and place in a large bowl.
• Add 3 tbsp avocado oil, 1 tsp kosher salt, and 1 cup BBQ sauce to the chicken. Stir until well combined.
• Let the chicken marinate for at least 20 minutes at room temperature or cover and refrigerate for 4-8 hours for longer marination.
• Step 2: Make the W30 Herby Ranch
• Pour 1 cup light tasting oil into a wide-mouth jar (slightly larger than the immersion blender’s head).
• Crack 1 egg into the oil and let it sink to the bottom of the jar.
• Insert the immersion blender into the jar, resting the blade on top of the egg yolk. Do not move the blender until thick, white mayo forms at the bottom—this will take about 10 seconds.
• Slowly raise the immersion blender up and down to emulsify the oil and egg into a smooth mayo. (Alternatively, use store-bought mayo if preferred. I recommend using a mild-flavored one.)
• Add ½ cup unsweetened full-fat coconut milk, 2 tbsp lemon juice, 1 tbsp red wine vinegar, 1 tsp kosher salt, 1 tsp onion powder, and 2 minced garlic cloves.
• Use the immersion blender again to blend all ingredients until smooth.
• Stir in ¼ cup finely chopped fresh dill, ¼ cup finely chopped fresh parsley, and 1 tsp freshly cracked black pepper.
• Refrigerate until ready to use. This keeps for up to 1 week in the fridge.
• Step 3: Grill the Chicken and Make the Salad
• Drizzle 4 ears of corn with 2 tbsp avocado oil and rub to coat evenly.
• Preheat the grill to medium-high heat (350-400°F) and oil the grill grates using a paper towel dipped in oil. Be cautious not to use too much oil.
• Grill the corn for 10-12 minutes, turning every 2 minutes, until tender.
• While the corn is cooking, thread the marinated chicken onto the skewers.
• Grill the chicken skewers for 3-4 minutes on the first side until grill marks form. Flip and baste the grilled side with reserved BBQ sauce.
• Continue cooking the chicken for another 3-4 minutes or until fully cooked through and grill marks are present on both sides (internal temperature of 165°F). Keep the grill closed as much as possible during this step.
• Transfer the grilled corn and chicken to a plate and let the corn cool slightly.
• Step 4: Assemble the Salad
• In a large bowl, combine:
• 8 cups thinly sliced romaine lettuce (or 2 small heads)
• 6 green onions, thinly sliced (green part only)
• 2 cups quartered grape tomatoes (or 16 ounces)
• 1 [15-ounce] can black beans, drained and rinsed (omit for Whole30)
• ¼ cup freshly chopped cilantro leaves
• 2 tbsp freshly chopped basil leaves
• Drizzle the W30 Herby Ranch dressing over the salad and toss until the lettuce is well coated.
• Remove the cooled corn kernels from the cob and add them to the salad.
• Add 1 diced avocado and gently toss the salad to combine.
• Step 5: Serve
• Serve the salad with the grilled chicken skewers on top and enjoy!