Can I make this keto BBQ chicken salad ahead of time?

Yes, and it works really well for meal prep. Just keep the chicken, salad, and dressing in separate containers. Reheat the chicken before serving or enjoy it cold. It’s perfect for easy keto lunch on the go without the soggy lettuce.

What’s the best chicken to use for keto chicken salad?

Boneless thighs or breasts both work, but thighs tend to be juicier. You can even use keto can chicken recipes in a pinch — just warm the meat and coat it with sugar-free BBQ sauce. Grilled chicken skewers or air-fried chunks work great for flavor and texture.

Is BBQ sauce keto-friendly?

Not all of them, but there are many sugar-free BBQ sauces made for the keto diet. Check the label and aim for one with 2g net carbs or less per serving. Or make your own with tomato paste, apple cider vinegar, and a keto sweetener like erythritol.

Easy Keto BBQ Chicken Salad: The One That Doesn’t Get Boring

Keto BBQ Chicken Salad

Print Recipe

This keto BBQ chicken salad is a low-carb, high-flavor meal with juicy grilled chicken skewers, fresh veggies, and creamy low carb ranch dressing. It’s easy to prep and perfect for quick dinners, BBQ nights, or even packed lunches. Great for keto diet lunch ideas, easy meals summer, and anyone tired of boring salads.

Author: Jane Summerfield
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 4 servings 1x
Category: Lunch, Salad
Method: Grilling, Air Fryer, Mixing
Cuisine: American, Keto, Low-Carb
Diet: Gluten Free

Ingredients

Scale

For the Chicken:

1.5 lbs boneless, skinless chicken thighs or breasts
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
Salt and pepper to taste
Wooden or metal skewers

For the BBQ Sauce:

1/2 cup sugar-free BBQ sauce
1 tbsp apple cider vinegar
1/2 tsp chili powder (optional)

For the Salad:

6 cups romaine or iceberg lettuce, chopped
1/2 cup red onion, chopped
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 avocado, diced (optional)
1/2 cup shredded cheddar cheese

For the Ranch Dressing:

1/2 cup sour cream
1/4 cup mayonnaise
2 tbsp dry ranch seasoning (low carb)
1–2 tbsp almond milk or water (to thin if needed)

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Instructions

Prep Chicken:
Cut chicken into bite-sized pieces. Toss with olive oil, garlic powder, paprika, salt, and pepper. Thread onto skewers.
Cook Chicken:
Grill on medium-high heat for 10–15 minutes or air fry at 400°F for 12–15 minutes, flipping halfway. Brush with BBQ sauce in the last few minutes of cooking.
Make Dressing:
Mix sour cream, mayo, and ranch seasoning. Thin with almond milk or water if needed.
Assemble Salad:
In a large bowl, add lettuce, red onion, tomato, cucumber, cheese, and avocado. Toss lightly.
Serve:
Remove chicken from skewers and layer over the salad. Drizzle with dressing and a little extra BBQ sauce if you want.

Notes

Make it vegetarian by using grilled tofu or tempeh with BBQ sauce.
Use canned chicken in a pinch — just warm it with BBQ sauce in a skillet.
Keep chicken and dressing separate if packing for lunch to keep veggies crisp.

Nutrition

Serving Size: 1 serving
Calories: 410 Sugar: 3g Sodium: 590mg Fat: 29g Saturated Fat: 7g Unsaturated Fat: 19g Trans Fat: 0g Carbohydrates: 7g Fiber: 3g Protein: 30g Cholesterol: 95mg

Find it online: https://www.wellnesswarrior.org/keto-bbq-chicken-salad/