Actually Filling: Southwest BBQ Chicken Salad Under 500 Cal

Why You’ll Love This Southwest BBQ Chicken Salad

• The Ultimate Doc Green’s Copycat: This recipe was inspired by the Dr. Ranchero I always order at the popular restaurant. I love grabbing it when I’m out, but making it at home with your own fresh ingredients is just as satisfying—and way easier on the wallet.
• The BBQ-Meets-Ranch Deliciousness: There is something magical about the combination of tangy BBQ sauce and creamy ranch dressing. It’s a restaurant-quality flavor profile that can be put together in just minutes.
• A Dinner Worthy Salad: This salad is anything but boring. Between the snap of the corn, the heartiness of the black beans, and that signature crunch from the tortilla strips, every bite has the perfect balance of flavors.

Love easy salads that are hearty enough for dinner?

If you like this bbq chicken version, you’ll definitely want to check out these other favorites:

Southwest Ranch Salad with Chicken – Very similar to this recipe, but with a slightly different flavor profile you’ll love.

Green Salad with Chicken – A tasty mix of textures featuring sweet dried cranberries, crunchy pecans, and creamy goat cheese.

Panera Copycat Strawberry Poppyseed Salad – A bright, fruity favorite that tastes just like (or maybe better than!) the restaurant version.

Ingredient Photo: Southwest BBQ Chicken Salad

Southwest Salad with BBQ Chicken Ingredient Notes and Substitutions

• Chicken: Diced boneless skinless chicken breasts are my go-to in this particular recipe because they cook fast. Chicken tenders or thighs work just as well. If you’ve got leftover chicken or cut-up rotisserie chicken that’s even better—just warm the chicken up in the barbecue sauce for an even quicker meal.
• Lettuce: I grab romaine that’s already washed, chopped, and ready to roll because why not make life easier? Use whatever leafy greens you love or need to use up. Spinach, spring mix, that random bag you forgot in the back of the fridge—go wild.
• Tomatoes: I pick whatever looks best at the store that week. Roma tomatoes, cherry tomatoes—there’s no wrong answer here.
• Beans: Black beans are the classic choice in a southwest salad, but if you only have pinto or kidney beans, I won’t tell. Beans are beans and they bring the protein.
• Corn: I usually use canned corn because I always have it on-hand. Thawed frozen corn or cooked fresh corn work too. I’ve even tossed in southwest-style corn for a little extra flavor.
• Cheese: I’m usually a “whatever’s in the fridge” kind of gal when it comes to cheese. The day I made the salad for these photos, I thought I had shredded cheese… turns out I didn’t. So there I was, grating a block like it was 1985. Do you ever have those grocery-list-fail weeks? Thankfully, I had the block or I would’ve had to leave my house (I hate it when that happens). Cheddar cheese, Monterey Jack cheese, or pepper jack cheese—they’re all winners here.
• Crunchy Tortilla Strips: These are the store-bought kind because this is a 20-minute salad, not a tortilla chip deep-fry project. Find them near the salad dressing at the grocery store, or use crushed tortilla chips if that’s what you’ve got.
• BBQ Sauce: Use your favorite brand—sweet, smoky, spicy, or that half-empty bottle in the fridge. No judgment.
• Salad Dressing: I use my favorite ranch, but you can go with any dressing you love. Want to make your own? Be my guest (but don’t blame me if it takes you over 20 minutes).

How to Make Southwest BBQ Chicken Salad

Here’s a quick look at the steps (with photos). You’ll find complete directions and ingredient amounts in the recipe card below.

Cook the chicken about 6-8 minutes. Add barbecue sauce and cook until warm, 2-3 minutes. 

Layer the lettuce, then the beans then the corn. 

Optional Add-Ins (if you’re feeling extra):

• Red onion slices or chopped green onions add a sharp little kick that makes everything pop.
• Avocado – creamy, dreamy, and totally worth it.
• Black olives (ew—but some people are into that salty, briny vibe).
• Crispy bacon because smoky, salty, crunchy magic never hurt a salad. Ever.

Meal Prep and Storage Tips

This Southwest BBQ Chicken Salad is great for meal prep because most of the ingredients are hearty enough to stay fresh for a few days. To make sure your last bite is just as crisp as the first, here is the best way to store and prep it:

How to Keep it Fresh (The Layering Trick)

If you are packing this for a work lunch or prepping ahead for the week, the secret is layering. Use a large container and place the “wet” or heavy ingredients like the black beans, corn, and tomatoes at the bottom. Also, leaving cherry tomatoes whole is a good way to ensure the juice doesn’t make the ingredients soggy. Pile the romaine lettuce on the very top to keep it away from any moisture.

• Keep it Crunchy: Store your tortilla strips and shredded cheese in a separate small baggie or container so they don’t lose their texture.
• The Dressing Rule: Never dress the salad until the moment you’re ready to eat! Keep your ranch in a small dressing cup.

The Best Way to Handle the Chicken

Since the chicken is cut into bite-sized pieces and tossed in BBQ sauce, you have two great options for serving:

• Eat it Cold: This salad is delicious with cold chicken! It makes it a true grab-and-go meal with zero extra steps.
• Reheat it: If you prefer your chicken warm, store it in its own small container. To keep it from getting rubbery, microwave it for just 15–20 seconds—just enough to take the chill off without drying it out. Alternatively, you can toss the pieces back into a skillet over medium-low heat with a tiny splash of water or extra BBQ sauce for 2 minutes to steam them back to life.

Frequently Asked Questions