A BBQ chicken chop with all the shortcuts

Plus, a low-carb Easter menu

Mar 25, 2024

This salad keeps making an appearance in my lunch (and sometimes dinner) lineup. It’s quick to prepare and reminds me of a healthier, crispy chicken salad, with BBQ flavors and fresh greens and lots of crunch.

Ian and I have been trying to consume more raw vegetables lately and I’ve found that for me, the most enjoyable and easiest way to do that is to make a giant salad a day (at least that’s my goal!).

Eating a large salad on a daily basis often requires some pre-planning in order to prep a few elements ahead of time. I’ll make a large batch of vinaigrette or boil eggs or cook up some extra chicken or salmon if I’m on top of things.

I have my favorites— keto steak salad and a Tuscan kale salad and this almost-traditional Caesar (minus the croutons)— but the most convenient type of salad is the classic clean-out-your-fridge kind.

This barbecue chop salad is the perfect meal for those days when I haven’t planned ahead (which, to be honest, is most days), and when I also need to make use of the salad ingredients I already have on hand.

The beauty of this salad is that it relies on a few store-bought ingredients— a sugar-free BBQ sauce, keto-friendly chicken tenders, shredded cheese if you’d like— but it also doesn’t have to. You can grill your own chicken or make your own BBQ sauce (I have a recipe for that) and make it as “from-scratch” as you’d like.

Here’s the salad recipe with shortcuts, which I hope are just as handy for you as they are for me!

Low-carb crispy BBQ chicken chopped salad

In true chopped salad form, make sure to cut all of your ingredients fairly small, including the greens. I also use a box grater for a couple of items like radishes and carrots because I prefer that texture more.

Keep in mind that you can use whatever salad ingredients you like here, and every time I make this, I end up going with a different combo.

For the chicken, I used Real Good chicken strips (I buy them at Costco but you can find these low-carb tenders almost anywhere) and popped them in the air fryer while I prepped the salad. Feel free to swap in any other kind of pre-cooked chicken like shredded rotisserie chicken or grilled chicken breasts.

Ingredients in BBQ Chicken Chop Salad. — BBQ Chicken Chop Salad

The recipe

Yield: about 2-4 servings, depending on size

Salad ingredients:

6-7 oz. greens of choice (spinach, romaine, power greens, baby kale, a combination, etc.), chopped small
1/2 English cucumber, chopped small
1 large carrot, grated with the large side of a box grater
1/2 cup chopped snap peas
4-5 radishes, grated with the large side of a box grater
1/2 red onion, chopped small and rinsed (rinsing the red onion after cutting it gives it a more mild taste)
4-6 Real Good chicken tenders, cooked (or 2-4 servings of pre-cooked chicken)
grated cheddar cheese (or cheese of choice)

Dressing ingredients:

1/4 cup sugar-free BBQ sauce
3 tablespoons avocado oil mayonnaise
1 teaspoon Dijon mustard
1/3 cup apple cider vinegar
dash of salt

Instructions:

If needed, prepare the chicken tenders in the air fryer or oven while you make the salad and dressing.
Combine the chopped greens and other salad ingredients in a large bowl. Toss to mix well. You can mix it up with your favorite fresh veggies here— from green onions to chopped tomatoes to even shredded cabbage— this salad is super versatile.
In a small bowl, whisk together the BBQ sauce, mayo and Dijon. Whisk in the apple cider vinegar. Add salt to taste.
Chop the chicken tenders once they are done cooking. Assemble salad servings with the greens/veggies as the base, the chopped chicken on top, and a small amount of grated cheddar cheese sprinkled on each. Serve with the dressing.

Notes:

For more crunch, you can top it with chopped walnuts, sunflower seeds, hemp seeds, or pepitas.

An Easter menu

If you’re planning on cooking this upcoming Easter weekend, here’s an Easter menu fit for any spring gathering! We’ll be attending a Saturday evening church service this year with dinner afterward, and I think I’ll be keeping things simple with pot roast, this roasted garlic cauliflower mash and a salad, TBD.

I thought it would be fun to put together a menu for you if you’re looking for a fancier spread! Here are some ideas, with a couple of suggestions for each course.