Southwest Chicken Salad is the ultimate meal prep solution for a healthy, high-protein lunch that never feels boring. Packed with vibrant veggies, creamy cheese, and a tangy Greek yogurt BBQ dressing, this salad is both satisfying and nutrient-dense. Top it with fresh avocado and pair it with tortilla chips for the perfect combination of crunch and creaminess.
This salad is perfect for those who love a variety of flavors in their meal prep. While I frequently rotate my chicken salads—such as honey mustard chicken salad, Mexican street corn chicken salad, and cranberry pecan chicken salad—this Southwest Chicken Salad has quickly become a favorite. Using simple ingredients like lean chicken breast, black beans, corn, and a zesty dressing, you get a healthy, filling, and delicious meal in under 30 minutes.
Why This Southwest Chicken Salad Works
Perfect for Meal Prep
If you’re looking for a non-boring lunch prep option, this salad delivers. It holds well in the fridge for several days, making it easy to prepare ahead for busy weekdays. The combination of protein, fiber, and fresh vegetables ensures you stay full and energized throughout the day.
High in Protein
Each serving contains approximately 32 grams of protein, thanks to the lean chicken breast and Greek yogurt. This helps keep you full longer and supports muscle recovery if you’re active.
Nutrient-Rich and Colorful
This salad isn’t just about protein—it’s packed with vegetables and fiber. Tomatoes, corn, and black beans provide essential vitamins, minerals, and dietary fiber, while fresh cilantro adds a burst of flavor and antioxidants.
Creamy and Crunchy
The Greek yogurt-based BBQ dressing ties the salad together with a creamy texture, while toppings like avocado and crushed tortilla chips provide satisfying crunch.
Ingredients You’ll Need
Here’s a quick breakdown of the key ingredients and their benefits:
- Chicken: Boneless, skinless chicken breast is lean and high in protein. Oven-baked chicken works best for this salad, but you can also use rotisserie or shredded chicken.
- Black Beans: Add plant-based protein and fiber to keep you feeling full. Canned beans are convenient; just rinse and drain before adding.
- Corn: A whole grain that adds natural sweetness and texture. Frozen or canned corn works well—just defrost and drain.
- Tomatoes: Small vine tomatoes or cherry tomatoes add color and juiciness.
- Red Onion: Offers mild heat and flavor. For a gentler taste, soak diced red onions in cold water for 5 minutes before draining.
- Cheese: Cheddar cheese adds creaminess, flavor, and healthy fats along with calcium and vitamin D.
- Cilantro: Fresh cilantro brings brightness and a pop of herbal flavor.
- Greek Yogurt: Low-fat Greek yogurt is a protein-rich alternative to mayonnaise in the dressing.
- BBQ Sauce: Choose a low-sugar BBQ sauce for a healthier option.
- Spices: Salt, black pepper, cumin, paprika, and chili powder provide the signature Southwest flavor.
- Lime Juice: Optional, but adds acidity and freshness to balance the richness.
- Toppings: Fresh avocado and crushed tortilla chips for creaminess and crunch.
Step-by-Step Instructions
- Combine Ingredients: In a large mixing bowl, add diced chicken, black beans, corn, tomatoes, red onion, cilantro, and shredded cheddar cheese.
- Add Dressing: Top with Greek yogurt and BBQ sauce, then season with salt, black pepper, cumin, paprika, and chili powder. Optionally, squeeze lime juice over the mixture.
- Mix Well: Stir everything together until evenly coated.
- Add Toppings: Garnish with diced avocado and crushed tortilla chips for added texture.
This salad is incredibly versatile. You can serve it as a stand-alone meal, in wraps, or even as a filling for tacos or lettuce cups.
Substitutions and Variations
- Gluten-Free: This recipe is naturally gluten-free. Use gluten-free tortilla chips if desired.
- Dairy-Free: Replace Greek yogurt with mayonnaise and use a dairy-free cheese alternative or skip cheese entirely.
- Nut-Free: This salad is naturally nut-free, making it safe for most dietary restrictions.
Equipment Needed
- Mixing bowl
- Vegetable chopper or knife for easy chopping
- Airtight containers for storage
Storage Tips
Store the salad in an airtight container in the refrigerator for 3–4 days. For meal prep, cook the chicken in advance and let it cool before mixing to keep the salad fresh.
Zesty Southwest Chicken Salad: A Flavor-Packed Meal Prep Favorite
- Total Time: 30 min
Ingredients
For the Salad:
Instructions
- In a large mixing bowl, combine diced chicken, black beans, corn, tomatoes, red onion, cilantro, and cheddar cheese.
- Add Greek yogurt and BBQ sauce, then season with salt, black pepper, cumin, paprika, and chili powder. Drizzle with lime juice if desired.
- Stir everything together until well combined.
- Top with diced avocado and crushed tortilla chips before serving.
Notes
- Greek yogurt can be replaced with mayonnaise for a creamier texture.
- For a milder red onion flavor, soak diced red onions in cold water for 5 minutes before draining and adding to the salad.
- Serve on its own, in wraps, or with lettuce cups for variety.
- Prep Time: 30 min
I’m a passionate home cook sharing easy, flavorful recipes inspired by my roots and travels — bringing a splash of joy and global taste to every family meal.
