This Southwestern Chicken Salad is a healthy, flavorful powerhouse packed with protein, fiber, and vibrant spices. Made with Greek yogurt (instead of mayo), it’s creamy and zesty, featuring black beans, fire-roasted corn, red bell peppers, and a blend of Southwestern spices. This easy-to-make salad is perfect for meal prep, making it a quick and satisfying lunch or dinner.

Full Recipe:

Ingredients

• For the Chicken Salad:

  • 1 lb boneless, skinless chicken breast

  • Kosher salt & black pepper, to taste

  • 1 cup full-fat plain Greek yogurt (or skyr)

  • 2 tbsp lime juice

  • ¾ tsp ground cumin

  • ¾ tsp chili powder

  • ¾ tsp smoked paprika

  • Cayenne pepper (optional)

  • ¾ cup black beans

  • ½ cup finely diced red bell pepper

  • ½ cup corn (preferably fire-roasted)

  • ¼ cup finely diced red onion

  • ¼ cup chopped cilantro

• For Serving:

  • Whole wheat toast, tortilla chips, rice cakes, or tortillas (optional)

Directions

1. Cook the Chicken: Add chicken breasts to a medium pot, season with salt and pepper, and cover with at least 1 inch of water. Bring to a boil, then cover with a lid, reduce heat, and simmer for 15-20 minutes until the internal temperature reaches 165°F.

2. Shred the Chicken: Once cooked, shred the chicken using a stand mixer or 2 forks.

3. Prepare the Dressing: In a large bowl, whisk together Greek yogurt, lime juice, cumin, chili powder, smoked paprika, salt, pepper, and cayenne (if using).

4. Mix the Salad: Add the shredded chicken, black beans, red bell pepper, corn, red onion, and cilantro to the bowl. Stir to combine. Adjust seasoning with salt, pepper, and cayenne to taste.

5. Chill and Serve: Refrigerate for at least 30 minutes to allow the flavors to meld. Serve on whole wheat toast, with tortilla chips, or in tortillas.

Nutrients

• Calories: 231 kcal

• Carbohydrates: 16 g

• Protein: 33 g

• Fat: 4 g

  • Saturated Fat: 1 g

  • Polyunsaturated Fat: 1 g

  • Monounsaturated Fat: 1 g

• Cholesterol: 75 mg

• Sodium: 201 mg

• Potassium: 722 mg

• Fiber: 4 g

• Sugar: 4 g

• Vitamin A: 1002 IU

• Vitamin C: 29 mg

• Calcium: 81 mg

• Iron: 2 mg

Why Choose Southwestern Chicken Salad?

This salad is a great choice for anyone looking to enjoy a nutritious meal without sacrificing flavor. The combination of protein-rich chicken, fiber-filled black beans, and antioxidant-packed veggies makes it a powerhouse of nutrients that will keep you full and energized. The use of Greek yogurt instead of mayo adds a tangy, creamy element without the extra calories and fat typically found in traditional dressings. Greek yogurt also provides an extra boost of protein, making this salad even more filling.

The Southwestern spices—cumin, chili powder, smoked paprika, and cayenne—add a smoky, spicy depth to the salad that perfectly complements the sweetness of the corn and the freshness of the cilantro. The lime juice adds a bright, refreshing note that ties everything together, creating a balanced, satisfying dish. Whether you’re meal prepping for the week or looking for a quick lunch or dinner, this salad is easy to make and full of flavor.

Key Nutrients and Health Benefits

This Southwestern Chicken Salad is packed with nutrients that contribute to overall health and well-being. Here’s a breakdown of the key nutrients and the benefits they offer:

• Protein: With 33 grams of protein per serving, this salad provides a significant amount of the essential macronutrient that helps build and repair tissues, maintain muscle mass, and support immune function.

• Fiber: The salad contains 4 grams of fiber, mainly from the black beans, corn, and vegetables. Fiber is crucial for digestive health, helps regulate blood sugar, and promotes feelings of fullness, making it an important component of a balanced diet.

• Vitamins and Minerals: This salad is rich in several important vitamins and minerals, including Vitamin A (1002 IU) and Vitamin C (29 mg). Vitamin A is essential for maintaining healthy vision, immune function, and skin, while Vitamin C helps boost the immune system and supports collagen production for healthy skin.

• Low in Fat: The salad contains only 4 grams of fat per serving, including just 1 gram of saturated fat. This makes it a heart-healthy option that fits well into a balanced diet. The healthy fats in the dish come from the yogurt and other plant-based ingredients like black beans and corn.

• Cholesterol: With only 75 mg of cholesterol per serving, this salad is a great choice for anyone looking to manage their cholesterol levels while still enjoying a flavorful meal.

• Minerals: The salad also provides a good source of potassium (722 mg) and calcium (81 mg), both of which are important for heart health, bone strength, and proper muscle function.

How to Make Southwestern Chicken Salad

Making this Southwestern Chicken Salad is quick and easy, and the result is a dish that is both nutritious and flavorful. Here’s a step-by-step guide to preparing it:

1. Cook the Chicken: Begin by cooking the boneless, skinless chicken breasts. Season with salt and pepper, then place in a medium pot and cover with water. Bring the water to a boil, cover with a lid, and reduce the heat to simmer for 15-20 minutes, until the chicken reaches an internal temperature of 165°F. Once cooked, shred the chicken using a stand mixer or two forks. This step can be done in advance, making the salad even easier to prepare when you’re ready to eat.

2. Prepare the Dressing: In a large bowl, whisk together Greek yogurt, lime juice, cumin, chili powder, smoked paprika, salt, pepper, and cayenne (if using). The combination of yogurt and spices creates a creamy, zesty dressing that brings all the ingredients together.

3. Mix the Salad: To the bowl with the dressing, add the shredded chicken, black beans, red bell pepper, corn, red onion, and chopped cilantro. Stir to combine, ensuring that all the ingredients are evenly coated with the dressing. Adjust the seasoning to taste, adding more salt, pepper, or cayenne if desired.

4. Chill and Serve: Refrigerate the salad for at least 30 minutes to allow the flavors to meld together. This will also help the salad chill and enhance the overall taste. Once ready, serve the salad on its own or alongside whole wheat toast, tortilla chips, rice cakes, or tortillas for a more substantial meal.

Meal Prep and Versatility

This Southwestern Chicken Salad is perfect for meal prep. You can make a big batch at the start of the week and store it in the refrigerator for up to 4 days. The flavors will continue to develop as it sits, making it even more delicious the next day. This makes it an excellent choice for busy lunches or quick dinners.

The salad is versatile and can be served in many ways. You can enjoy it on whole wheat toast for a light and hearty meal, or serve it with tortilla chips for a satisfying snack. If you prefer a low-carb option, you can enjoy it in rice cakes or tortillas for a wrap-style meal. The options are endless, making it a great dish to customize to your liking.

Why It’s Perfect for Special Diets

The Southwestern Chicken Salad is ideal for a variety of dietary preferences and restrictions. Here’s why it works for different eating plans:

• High-Protein Diets: With 33 grams of protein per serving, this salad is a great option for those following a high-protein diet or looking to build muscle.

• Gluten-Free: The salad itself is naturally gluten-free, and you can enjoy it with gluten-free crackers, rice cakes, or a gluten-free wrap.

• Low-Carb: If you’re following a low-carb diet, this salad is a great option when served in a lettuce wrap or with a side of low-carb veggies.

• Dairy-Free Option: While this recipe uses full-fat Greek yogurt, it can easily be made dairy-free by swapping in a non-dairy yogurt alternative such as coconut or almond milk-based yogurt.

Conclusion: A Wholesome, Flavorful Meal

The Southwestern Chicken Salad is a delicious and nutritious dish that is perfect for any time of the day. Packed with protein, fiber, and vibrant spices, it offers a flavorful meal that is both satisfying and healthy. The use of Greek yogurt instead of mayo makes this salad a lighter, yet creamy option that’s full of tangy flavor. Whether you’re meal prepping for the week or simply need a quick, satisfying lunch or dinner, this salad delivers on both taste and nutrition. With its versatility and ease of preparation, the Southwestern Chicken Salad is sure to become a staple in your healthy meal rotation.