Description
This high-protein southwest chicken salad recipe solves the eternal lunch problem: how do you make something that’s healthy, delicious, portable, and actually fills you up? With 35 grams of protein and 9 grams of fiber per serving, this salad checks every box.
The Greek yogurt base instead of mayonnaise is a game-changer, adding 12-15 grams of protein while keeping the salad light and tangy. Black beans contribute plant-based protein and fiber, while corn adds natural sweetness that balances the bold spices perfectly.
Ingredients
Essential Ingredients for Southwest Chicken Salad
For the Chicken Salad Base
- 1.5 pounds cooked chicken breast, diced or shredded
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup fire-roasted corn (frozen, canned, or fresh)
- 1 large red bell pepper, diced
- 1 cup cherry tomatoes, quartered
- 1/2 red onion, finely diced
- 1/4 cup fresh cilantro, chopped
- 1/2 cup shredded cheddar cheese
For the Greek Yogurt Southwest Dressing
- 1 cup plain Greek yogurt (2% or full-fat)
- 2 tablespoons lime juice (about 1 large lime)
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon cayenne pepper (optional)
- Salt and black pepper to taste
Serving and Topping Options
- Romaine lettuce or mixed greens
- Avocado, diced
- Tortilla chips or strips for crunch
- Extra cheese
- Pickled jalapeños
- Sour cream or Greek yogurt
- Hot sauce
- Fresh lime wedges
Instructions
Step-by-Step Instructions for Perfect Southwest Chicken Salad
Step 1: Prepare Your Chicken
Start with cooked, cooled chicken breast. You can use leftover grilled chicken, rotisserie chicken from the store, or baked chicken breast. Dice or shred the chicken into bite-sized pieces—I prefer dicing for better texture distribution in this southwest chicken salad.
If cooking chicken fresh, season with salt, pepper, cumin, and chili powder before baking at 375°F for 25-30 minutes until it reaches 165°F internal temperature.
Step 2: Prep Your Vegetables
Dice your red bell pepper, quarter your cherry tomatoes, and finely chop your red onion. For a milder onion flavor, soak the diced onion in cold water for 5 minutes, then drain and pat dry.
If using frozen corn, thaw it and pat completely dry. For canned corn, drain thoroughly. Fresh corn can be quickly charred in a hot skillet for extra flavor—just 2-3 minutes over high heat.
Step 3: Create the Southwest Greek Yogurt Dressing
In a small bowl, whisk together the Greek yogurt, fresh lime juice, and all your spices—cumin, chili powder, smoked paprika, garlic powder, onion powder, and cayenne if using. Taste and adjust seasoning with salt and black pepper.
The dressing should be tangy from the lime, smoky from the paprika, and have a gentle heat from the chili powder. Let it sit while you assemble the salad to allow flavors to meld.
Step 4: Combine Everything
In a large mixing bowl, add your diced chicken, black beans, corn, bell pepper, tomatoes, red onion, cilantro, and cheese. Pour the Greek yogurt dressing over everything and gently fold until all ingredients are evenly coated in that creamy southwest dressing.
Taste and adjust seasonings as needed. I usually add an extra squeeze of lime juice and a pinch of salt at this stage.
Step 5: Serve or Store
This southwest chicken salad can be enjoyed immediately or stored for meal prep. Serve over a bed of crisp romaine lettuce, stuff into whole wheat tortillas for wraps, or eat with tortilla chips as a dip.
For the best texture, store any avocado separately and add just before eating to prevent browning.
Nutritional Breakdown of Southwest Chicken Salad
This isn’t just filling—it’s seriously nutritious:
Per Serving (without lettuce or additional toppings):
- Calories: 354
- Protein: 33-35g
- Carbohydrates: 38-42g
- Fat: 7g
- Fiber: 9g
- Sugar: 6g
The protein-to-calorie ratio is outstanding, making this southwest chicken salad perfect for anyone focused on fitness, weight management, or simply eating well. The high fiber content keeps you full for hours.
Creative Ways to Enjoy Southwest Chicken Salad
As a Lettuce-Wrapped Meal
Serve your southwest chicken salad over a massive bed of chopped romaine, baby kale, or mixed greens. Add avocado, extra tomatoes, and a handful of tortilla strips for crunch.
Stuffed in Whole Wheat Wraps
Spread the salad down the center of a large tortilla, add lettuce and avocado, roll tightly, and slice in half. This makes a perfect grab-and-go lunch.
As a Party Dip
Serve with tortilla chips, bell pepper strips, and cucumber rounds for dipping. This is always a hit at gatherings and disappears within minutes.
Over Baked Sweet Potatoes
Slice open a hot baked sweet potato and pile on the southwest chicken salad. The combination of sweet potato and tangy chicken is incredible.
In Mason Jars for Meal Prep
Layer dressing at the bottom, then add sturdy vegetables, protein, and greens on top. When ready to eat, shake and pour into a bowl.
Meal Prep Tips for Southwest Chicken Salad
This salad is ideal for meal prep—here’s my system:
Batch Preparation:
- Make on Sunday for lunches through Thursday
- Store in airtight containers in refrigerator
- Keeps fresh 4-5 days
- Stir before eating as some separation is natural
Component Packing: For longest freshness, pack components separately:
- Southwest chicken salad in main container
- Lettuce/greens in separate container
- Avocado and tortilla chips separate
- Assemble just before eating
Freezing Options: The chicken salad base (without vegetables) can be frozen for up to 2 months. Thaw overnight in refrigerator and add fresh vegetables before serving.