This Southwest Chicken Salad is loaded with flavor from black beans, corn, and a creamy dressing! It's easy to make, full of nutrition and a high protein option to meal prep for the week!
As a dietitian, I'm a big fan of a good chicken salad for several reasons. They make a great meal prep, are an easy way to get in protein, and turn plain dry chicken into something much more delicious!
I've created so many chicken salad recipes including Buffalo Chicken Salad, healthy classic chicken salad, green goddess chicken salad, Tuscan chicken salad, and cranberry pecan chicken salad. This one with all the Southwestern flavors is my new favorite. 😊 It has the same creamy dressing as my Southwest Chipotle Chicken Bowls but in salad form.
Serve this Southwest Chicken Salad with tortilla chips or crackers, add it to a wrap, on top romaine lettuce or your favorite salad, on a slice of toast or in a sandwich. Or use it to stuff ripe avocados for healthy fats and fiber to created a satisfying lunch.
More Prepable High Protein Salads
- Healthier Classic Chicken Salad
- Creamy Buffalo Chicken Salad
- Cranberry Pecan Chicken Salad with Cottage Cheese
- Herby Green Goddess Chicken Salad
- Tuscan Chicken Salad
- Buffalo Tuna Salad
- Mediterranean Tuna Salad
- Asian-Inspired Spicy Tuna Salad
- Creamy Dill Pickle Egg Salad
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Key Ingredient Notes and Substitutions
This Southwest Chicken Salad is made with simple ingredients. Below are some notes. Check the printable recipe card at the bottom for measurements.
Base Salad Ingredients
- Chicken - I use boneless, skinless chicken breast and bake it in the oven seasoned with salt and black pepper. As a shortcut, you can use rotisserie chicken. Chicken is a lean protein and also provides important nutrients including phosphorus and niacin.
- Black Beans - black beans add tons of texture and flavor. They are a good source of fiber for a healthy gut. If you prefer, you can add in kidney beans too.
- Corn - use fresh corn kernels cut off the cobb or canned or frozen corn. Corn adds more fiber and is a budget-friendly option that pairs great with black beans!
- Red Bell Pepper - I use a red bell pepper for this recipe. Bell pepper adds crunch, color, flavor, and vitamin C. You can use any color bell peppers you like. I like using red bell peppers because they are the sweetest but green bell peppers or an orange bell pepper works too.
- Tomatoes - I use cherry tomatoes and cut them into small pieces but a roma tomato works great too. Tomatoes provide vitamin C and a powerful antioxidant called lycopene.
- Red Onion - Red onion adds a bit of sweetness and crunch. If you prefer, use green onions or yellow onions instead.
- Fresh Cilantro - to add more flavor! If you hate cilantro, feel free to use parsley instead or leave it out.
Dressing Ingredients
- Greek Yogurt - using nonfat Greek yogurt as a healthier option to replace a majority of the mayonnaise or sour cream often found in dressings makes this recipe lower in saturated fats and calories than traditional Southwest Salad Dressing while providing the same flavors. You can replace plain yogurt with whipped cottage cheese if you prefer.
- Mayonnaise (optional) - I use olive oil mayo because it has it has less total and saturated fat and is made with olive oil instead of vegetable oil. You can use Avocado Oil Mayo, vegan mayo or regular Mayo instead. If you prefer, you can cut out the mayo altogether and use extra Greek yogurt.
- Fresh Lime Juice - lime juice adds brightness and natural flavor to this tangy dressing. You could substitute with lemon juice, but I feel lime juice pairs better with the other flavors in this recipe and it's more true to the traditional flavor of Southwestern Mexican recipes.
- Garlic - You’ll be using peeled raw fresh garlic so a little bit adds lots of flavor. Garlic is an antimicrobial and it also contains antioxidants. If you don't like the taste of garlic, feel free to leave it out. You can also substitute using 1 teaspoon garlic powder.
- Cilantro - Fresh cilantro (also known as Chinese parsley) adds zest and amps up the citrusy vibes. Some people are genetically sensitive to the soapy-flavored aldehydes in cilantro so when I make this recipe for others, I always ask in advance if they like cilantro! If not, replace it with fresh parsley or leave it out.
- Honey - a drizzle of honey balances out the acidity of the lime and Greek yogurt. Feel free to leave it out if you are watching your added sugars.
- Spices - we are using a combination of chili powder, onion powder, & smoked paprika to give it the best flavor!
- Kosher Salt & Black Pepper - to tie everything together.
How to Make Southwestern Chicken Salad
Below are the directions for how to make this recipe with photos that I hope are helpful. The full recipe is in the recipe card at the bottom of this post.
- Step 1: Preheat the oven to 400℉ (200°C). Line a small baking sheet with parchment paper. Coat the chicken in olive oil and season with salt and black pepper. Bake in the preheated oven for 25 minutes or until internal temperature reaches 165℉ (75°C). Let the chicken cool and shred.
- Step 2: Make the dressing by adding the ingredients to a food processor or blender and blend until smooth.
- Step 3: While the chicken is baking, chop the red bell pepper, tomatoes, red onion, and cilantro. Drain and rinse the black beans and corn if using canned. Add everything to a large bowl including the black beans, corn, veggies, cilantro, and shredded chicken.
- Step 4. Pour the dressing on top and give everything a good toss. Add more salt to taste.
Hint: I like to shred my chicken by pulsing it in a food processor so it looks like the photo below.
Dietitian Tip
Chicken Salad like this one make for a great protein meal prep and are an easy way to take an ingredient that can be kinda boring (chicken breasts) and make it way more exciting. The black beans and veggies also add fiber, an important nutrient for gut health.
Variations for Southwestern Chicken Salad
The best part about making this chicken salad at home is that you can customize it to your taste. Here are some ideas.
- Spicy - add chopped jalapeno if you like it spicy. Or if you don't have a jalapeno, add red pepper flakes or cayenne pepper.
- Deluxe - double up on the beans and add kidney beans along with the black beans to make it even more filling.
- Southwest Chicken Wrap - add this chicken salad to a tortilla to turn it into a wrap!
Equipment
To shred the chicken and make the dressing, you'll need either a food processor or a high-speed blender. I use my Beast Blender for the dressing and Ninja Food Processor to shred the chicken.
Storage for Southwestern Chicken Salad
- Refrigerator - store in an airtight container in the refrigerator for up to 3-4 days.
Expert Tips
- A small amount of mayo added to the Greek yogurt goes a long way in this recipe and cuts the tanginess of the Greek yogurt! It also helps the dressing emulsify a bit better. With that said, you can totally leave the mayo out. It still tastes great.
- I like to finely chop the vegetables for this recipe so I get a little bit of everything in every bite.
- If you or someone you are serving doesn't like cilantro, replace it with parsley or leave it out. The meal will still have plenty of flavor.
- Give the chicken salad a taste about 5-10 minutes after combining everything and add more salt to taste as needed.
FAQ
While healthy means something different to everyone, this is a nutrient-rich option. The chicken and Greek yogurt provide lean protein, calcium, and phosphorus,. And the black beans and veggies provide important nutrients like dietary fiber and antioxidants.
Absolutely! If you want to save time, you can totally use rotisserie chicken. If doing so, I suggest looking for a natural one.
I personally use a food processor to shred it. A hand mixer works too. If you don't want to pull out a food processor or blender, use a large kitchen knife or two forks.
Absolutely! Just add an extra Tablespoon of Greek yogurt or skip it altogether. If you skip the mayo, you can add a teaspoon of olive oil to help the dressing emulsify a bit better.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Southwestern Chicken Salad:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Southwestern Chicken Salad with Creamy Dressing
Equipment
- 1 food processor (or blender)
Ingredients
- 1 lb boneless, skinless chicken breasts (or 2 cups shredded cooked chicken)
- salt & black pepper (to taste for seasoning chicken)
- ½ cup black beans
- ½ cup corn
- ½ a bell pepper, chopped (~½ cup chopped)
- ½ cup cherry tomatoes, diced (or 1 roma tomato diced)
- ¼ cup red onions
- ¼ cup cilantro
Dressing Ingredients
- ¾ cup plain Greek yogurt
- 1 tablespoon mayonnaise
- 2 tablespoon lime juice (~1 small lime)
- ½ tablespoon honey
- 1 tablespoon cilantro
- 1 clove garlic (or ¼ teaspoon garlic powder)
- 1 teaspoon smoked paprika
- ½ teaspoon chili powder
- ¼ teaspoon onion powder
- ½ teaspoon kosher salt (more to taste)
- ¼ teaspoon black pepper
Instructions
- Preheat the oven to 400℉ (200°C). Line a small baking sheet with parchment paper. Coat the chicken in olive oil and season with salt and black pepper. Bake in the preheated oven for 25 minutes or until internal temperature reaches 165℉ (75°C). Let the chicken cool and shred.
- Make the dressing by adding the ingredients to a food processor or blender and blend until smooth.
- While the chicken is baking, chop the red bell pepper, tomatoes, red onion, and cilantro. Drain and rinse the black beans and corn if using canned. Add everything to a large bowl including the black beans, corn, veggies, cilantro, and shredded chicken.
- Pour the dressing on top and give everything a good toss. Add more salt to taste.
- Hint: I like to shred my chicken by pulsing it in a food processor.
Notes
- A small amount of mayo added to the Greek yogurt goes a long way in this recipe and cuts the tanginess of the Greek yogurt! It also helps the dressing emulsify a bit better. With that said, you can totally leave the mayo out. It still tastes great.
- I like to finely chop the vegetables for this recipe so I get a little bit of everything in every bite.
- If you or someone you are serving doesn't like cilantro, replace it with parsley or leave it out.
- Give the chicken salad a taste about 5-10 minutes after combining everything and add more salt to taste as needed.
- Refrigerator - store in an airtight container in the refrigerator for up to 3-4 days.
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