Southwest flavors like chilies, limes and cilantro remind me of home as a third-generation Arizonan. It only made sense to throw some of that flair at one of my faves: chicken salad.
Chicken salad is usually made with mayo, which you could absolutely use here. But I wanted the added boost of protein (26 grams per serving!), plus I just like Greek yogurt better than mayo.
This is a great recipe to whip up when you have leftover chicken and want something easy on hand that's light yet filling to dip into for lunches and snacks. Put it on a sandwich, scoop it with chips, or eat it straight up with a fork.
Quick Look: Southwestern Chicken Salad
A high-protein, fiber-forward chicken salad with a Greek yogurt lime dressing. A zesty meal-prep dish to fuel your afternoon.
🔪 Prep Time: 15 minutes
⏱️ Total Time: 15 minutes (45 with a chill)
🍽️ Servings: About 6
💪 Protein: ~28g per serving (confirm with Nutrifox)
🥣 No mayo needed: creamy Greek yogurt dressing
🫘 Fiber boost: black beans and corn
🥗 Meal-prep friendly: holds 4 days in the fridge
📊 Difficulty: Easy
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How to Make Juicy Chicken Breasts
No leftover or rotisserie chicken on hand? Here's how I cook mine so it stays juicy.
I season the breasts with salt and pepper, then heat 1 tablespoon avocado oil in a skillet over medium-high. I sear the chicken a few minutes per side, just long enough to get some good browning on the outside.
Once they're seared, I move them to a casserole dish, cover it with foil, and bake at 350F until they hit 165F internal temp. Usually around 20 to 30 minutes depending on thickness of the chicken.
I transfer them to the oven because they cook more slowly and evenly, so you skip the dry, rubbery middle that you tend to get when they're cooked in the skillet. This instant read thermometer is my favorite.
Be sure to let the chicken sit 10 minutes so the juices redistribute instead of running out the second you cut in. For this salad, I let it cool completely before chopping to maximize the juiciness and to keep from heating up the dressing.
Step by Step Making Southwest Chicken Salad
Whisk the dressing. In a large bowl, whisk together the Greek yogurt, lime juice, lime zest, cumin, smoked paprika, garlic powder, and salt. It turns a warm rusty orange once the paprika blends in.
Prep your add-ins. Roughly chop the chicken so it stays chunky, drain and rinse the black beans, chop the cilantro and dice the red onion small enough so it folds in nicely and doesn't overwhelm the dish.
Fold it together. Add the chicken, beans, corn, onion, and cilantro to the dressing. Fold until everything is coated.
Taste and chill. Check the salt and lime, add more as desired, then chill until ready to serve (at least 30 minutes to let the flavors develop).
Tips, Swaps & Make It Your Way
Cilantro: Not a fan? Leave it out. The salad won't miss it beyond that fresh, herby note.
Beans: Feel free to go with any beans ya like. I've also made this with pinto beans.
Greek yogurt: Sub equal amounts of sour cream, mayo, or plain yogurt.
Chicken: I like the chicken roughly chopped so it's a bit chunkier, though some folks go for shredded. Use any plain chicken you've got. Rotisserie is an easy go-to, or cooked breasts or thighs.
More Chicken + Salad Recipes
- Chicken Enchilada Soup
- Stetson Chopped Salad (Arizona's most famous salad)
- Chicken Broccoli Pasta Salad
Joanie's Balanced Bites
If you're watching your blood sugar, this dish has plenty of fiber, fat and protein that keeps blood sugar steady and energy consistent.
It's awesome on a slice of sourdough bread or with crackers. I always have some of my Flax Crackers on hand for such an occasion.
I also love chicken salad with Saltines and because of the macronutrient balance in the salad, I can have the crackers without a blood sugar spike. Of course, everyone's body is unique so your mileage may vary.
Browse more ➡️ Blood Sugar-Friendly Recipes
Southwest Chicken Salad
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Yield: 6 servings
- Category: Salads
- Diet: Gluten-Free, Low-Carb
Description
Southwest Chicken Salad is an easy meal prep lunch or snack. Made with a Greek yogurt lime dressing and a kick of fiber thanks to black beans and corn.
Ingredients
- 1 lb cooked boneless skinless chicken breast, chopped or shredded (rotisserie works)
- 1 cup plain Greek yogurt
- ¼ cup fresh lime juice
- Zest of 1 lime
- 1 tsp ground cumin
- 1 ½ tsp smoked paprika
- ¼ tsp garlic powder
- ½ tsp salt, plus more to taste
- 1 (15 oz) can black beans, drained and rinsed
- ½ cup corn, fresh or thawed and drained from frozen
- ¼ cup finely diced red onion
- ¼ cup chopped cilantro
Instructions
- In a large bowl, whisk the Greek yogurt, lime juice, lime zest, cumin, smoked paprika, garlic powder, and salt until smooth.
- Add the chicken, black beans, corn, red onion, and cilantro. Fold until everything is coated.
- Taste and adjust salt and lime. Chill for 30 minutes if you have time, since the flavors deepen.
- Serve scooped over greens, tucked into a wrap, dipped with chips, or straight from the bowl.
Notes
Salt the dressing to ½ tsp, then taste and adjust after it chills. Cold mutes salt and the lime brightens everything, so the cold taste is the one that counts. If you used plain chicken and rinsed beans, you'll likely want a pinch or two more.
Rinsing the beans well keeps the dressing from going gray and drops the sodium.
Plain whole-milk or low-fat yogurt both work. Whole milk gives you a richer, more mayo-like body.
Keeps 4 days in an airtight container. The lime keeps it tasting fresh on day two and three.
Nutrition
- Serving Size: 1
- Calories: 223
- Sugar: 3.1 g
- Sodium: 518.9 mg
- Fat: 4.8 g
- Carbohydrates: 19 g
- Fiber: 5.8 g
- Protein: 26.3 g
- Cholesterol: 61.3 mg
