BBQ Chicken Salad with BBQ Ranch Dressing: A Comfort Keto Classic

There’s something purely American about barbecue — a culinary tradition rooted in gatherings, backyard cookouts, and long, slow afternoons. Over time, BBQ chicken made its way from pit-smoked classics into fresh, vibrant salads, creating the iconic BBQ Chicken Salad we know and love today.

It's believed that the concept of marrying BBQ chicken with fresh greens started appearing in innovative California cafés and restaurants before the turn of the millennium, championed by a wave of chefs looking to blend smoky, hearty flavors with the health-conscious trends of the West Coast.

Chef Janine first encountered BBQ Chicken Salad in the early 1990s at "California Pizza Kitchen," one of her most beloved progressive restaurant chains in the state. The bold combination of smoky chicken, crisp greens, and tangy dressing left a lasting impression, inspiring her later to create a cleaner, keto-adapted version that honors the spirit of the original while fitting a health-forward lifestyle.

At the heart of the BBQ Chicken Salad's cultural heritage is the celebration of boldness — smoky, sweet, savory, tangy — all wrapped up in a single, satisfying dish. It's a symbol of America's fusion-driven food culture: casual, hearty, and endlessly customizable.

Chef Janine's Comfort Keto Twist

Chef Janine saw an opportunity to refine this classic dish for the keto lifestyle — cutting sugars, carbs, and processed ingredients without sacrificing any of the rich, vibrant flavors. Her Keto BBQ Chicken Salad with BBQ Ranch Dressing is a fresh and nutrient-packed reinvention, perfect for those living low-carb but craving big taste.

🌿 Ingredients:

Ingredient	Nutritional Benefits
🥩 Chicken Thigh (no hormones, no antibiotics)	High-quality complete protein, rich in iron, zinc, and healthy fats
🥬🌿 Romaine Lettuce	High in fiber, rich in Vitamin A, Vitamin K, and folate
🟪🌿 Red Cabbage	Packed with antioxidants (anthocyanins), Vitamin C, fiber
🍅🌿 Cherry Tomatoes	Source of Vitamin C, potassium, lycopene (antioxidant)
🧅🌿 Green Onion	Supports immunity; contains Vitamin K, Vitamin C, and prebiotics
🧅🌿 Red Onion	Rich in antioxidants (quercetin), Vitamin C, and fiber
🧀 Blue Cheese Crumbles	Provides probiotics for gut health, high in calcium and protein
🫒🌿 Black Olives	Healthy monounsaturated fats, Vitamin E, antioxidant properties
🥑🌿 Avocado Slices	Excellent source of heart-healthy fats, potassium, and fiber
🥄🌿 Avocado Oil Mayonnaise	Rich in monounsaturated fats, Vitamin E, supports skin health
🥛 Buttermilk	Provides calcium, probiotics, and small amounts of protein
🥕🌿 Giardiniera-Style Pickled Carrot Slice	Adds probiotics, Vitamin A, and a tangy flavor boost
🟥🌿 Red Endive Leaves	High in antioxidants, supports digestion, rich in fiber and Vitamin K
🔥 Chef Janine's Super Secret BBQ Sauce (low-carb, sugar-free)	Flavorful without added sugars, keeps net carbs low

🍴 Nutritional Benefits:

🥑 High in healthy fats (avocado, avocado oil mayo)

🍗 Rich in complete protein (chicken thigh)

🥬 Loaded with fiber (romaine, cabbage, avocado, onions)

🚫🍬 Naturally low in sugar (keto-adapted dressing and sauce)

🧀 Gut health support (blue cheese, a natural probiotic)

🔥 Keto Version Macros (Per Serving):

⚡ Calories: 415

🥑 Net Carbs: 3g

🍗 Protein: High

🛢️ Fat: High (healthy fats)

🥣 BBQ Ranch Dressing: A Flavorful Game Changer

Chef Janine’s BBQ Ranch dressing blends her sugar-free, smoky Super Secret BBQ Sauce with Avocado Oil Mayonnaise and Buttermilk, creating a creamy, tangy, keto-approved masterpiece. It's the perfect finishing touch to the hearty, fresh salad.

This Comfort Keto BBQ Chicken Salad isn’t just a dish — it's a celebration of flavor, tradition, and mindful eating. Proof that eating clean doesn’t mean giving up the foods you love — it just means making them better.

Stay updated on when this delicious dish will be on the menu by visiting our website: www.myketopal.com.

Bon Appétit!

Chef Janine