If you’re searching for a fresh, satisfying meal that keeps you full for hours, this Easy High Protein Southwestern Chicken Salad checks every box. It’s creamy without mayonnaise, packed with bold Southwest flavors, and loaded with lean protein to support busy, active lifestyles. Whether you need a quick lunch, meal-prep option, or light dinner, this recipe delivers big flavor with simple, wholesome ingredients.
This chicken salad is inspired by classic Southwestern flavors like lime, cumin, chili powder, black beans, and corn — all tied together with a tangy Greek yogurt dressing that keeps things light yet indulgent.
Why You’ll Love This Easy High Protein Southwestern Chicken Salad
There’s a lot to love about this recipe, but here’s why it deserves a permanent spot in your rotation:
- High in protein: Each serving provides a generous protein boost, making it ideal for post-workout meals, lunches, or balanced dinners.
- No mayo required: Greek yogurt adds creaminess while keeping the salad lighter and fresher.
- Quick and easy: Minimal prep and simple steps mean you can have this ready in about 30 minutes.
- Great for meal prep: It stores beautifully and tastes even better after chilling.
- Versatile: Serve it in wraps, sandwiches, lettuce cups, or straight from the bowl.
This salad manages to be both comforting and refreshing — rich enough to feel satisfying but light enough to enjoy any time of year.
Ingredients for Easy High Protein Southwestern Chicken Salad
Chicken Salad Base
- 1 pound boneless, skinless chicken breast, cooked and shredded
- ¾ cup black beans, rinsed and drained
- ½ cup corn (fire-roasted corn adds extra flavor)
- ½ cup red bell pepper, finely diced
- ¼ cup red onion, finely diced
- ¼ cup fresh cilantro, chopped
Creamy Southwest Dressing
- 1 cup plain Greek yogurt (full-fat or 2% recommended)
- 2 tablespoons fresh lime juice
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon smoked paprika
- ¼ teaspoon cayenne pepper (optional, for heat)
- Salt and black pepper, to taste
Ingredient Notes and Substitutions
- Chicken: Boiled, baked, grilled, or rotisserie chicken all work well. For convenience, rotisserie chicken is a great shortcut.
- Greek yogurt: This replaces mayonnaise for a lighter, higher-protein option. Skyr or dairy-free Greek-style yogurt can also be used.
- Beans: Black beans are classic, but pinto beans or chickpeas work nicely too.
- Corn: Frozen, canned, or fresh corn are all fine. Fire-roasted corn adds a smoky depth.
- Spice level: Adjust cayenne or chili powder to suit your heat preference.
Step-by-Step Instructions
Step 1: Cook and Shred the Chicken
If you haven’t already cooked your chicken, start by placing the chicken breasts in a pot of lightly salted water. Bring to a gentle boil, then reduce to a simmer and cook for about 15–20 minutes, or until the chicken is fully cooked through.
Remove the chicken from the pot and let it cool slightly. Shred it using two forks, or use a stand mixer for quick, even shredding.
Step 2: Prepare the Dressing
In a large mixing bowl, combine the Greek yogurt, lime juice, cumin, chili powder, smoked paprika, cayenne (if using), salt, and pepper. Whisk until smooth and well combined. Taste and adjust seasoning as needed.
The dressing should be tangy, lightly smoky, and well-balanced — this is where most of the flavor comes from.
Step 3: Assemble the Salad
Add the shredded chicken to the bowl with the dressing and toss until the chicken is evenly coated. Next, fold in the black beans, corn, diced bell pepper, red onion, and cilantro.
Mix gently until everything is well distributed without breaking down the beans too much.
Step 4: Chill and Serve
For best flavor, cover the salad and refrigerate for at least 20–30 minutes. This allows the flavors to meld and deepen.
Serve chilled or at room temperature, depending on your preference.
Pro Tips for Success
- Season the chicken well: Lightly salting the chicken while cooking helps ensure flavor throughout the salad.
- Chop ingredients finely: Smaller pieces create a more cohesive texture and better bite.
- Let it rest: Chilling improves flavor and thickens the dressing slightly.
- Balance acidity: Add extra lime juice if you want more brightness, or a pinch of salt if flavors feel muted.
- Meal prep smart: Store in airtight containers to keep it fresh for several days.
Flavor Variations
Want to change things up? Try one of these easy variations:
- Avocado Southwest Chicken Salad: Fold in diced avocado just before serving for extra creaminess.
- Spicy Chipotle Version: Add a teaspoon of chipotle powder or adobo-style seasoning for smoky heat.
- Tex-Mex Style: Mix in shredded cheddar or cotija cheese for added richness.
- Fresh and Crunchy: Add diced cucumber or jicama for extra crunch.
- Dairy-Free Option: Use a plant-based Greek-style yogurt alternative.
Serving Suggestions
This Easy High Protein Southwestern Chicken Salad is incredibly versatile:
- Spoon it into whole-grain wraps or tortillas
- Serve on toasted bread or croissants for a hearty sandwich
- Use it as a filling for lettuce cups
- Enjoy it with whole-grain crackers or tortilla chips
- Add it on top of a green salad for extra protein
It’s equally perfect for lunches, picnics, or casual entertaining.
Storage and Freezing Instructions
- Refrigerator: Store in an airtight container for up to 4 days. Stir before serving.
- Freezing: Freezing is not recommended, as the yogurt dressing may separate when thawed.
- Make-ahead tip: If meal prepping, add cilantro just before serving for the freshest flavor.
Nutrition Facts (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 33 g |
| Carbohydrates | 24 g |
| Fat | 7 g |
| Fiber | 4 g |
| Sodium | 480 mg |
Values are estimates and may vary based on specific ingredients used.
FAQ About Easy High Protein Southwestern Chicken Salad
Can I use canned chicken for this recipe?
Yes, canned chicken works in a pinch. Drain it very well and gently shred it before mixing to avoid excess moisture in the salad.
Is this recipe good for weight loss?
This salad is high in protein, fiber, and flavor while being relatively low in fat, making it a great option for balanced eating and weight-management goals.
How can I make this dairy-free?
Swap the Greek yogurt for a dairy-free, unsweetened Greek-style yogurt alternative. Make sure it’s thick and tangy for best results.
Can I make this salad ahead of time?
Absolutely. In fact, it tastes even better after a few hours in the fridge. Just stir before serving.
What’s the best way to serve this for meal prep?
Portion it into individual containers and pair with wraps, crackers, or fresh veggies for easy grab-and-go meals.
Easy High Protein Southwestern Chicken Salad
Equipment
- large mixing bowl
- whisk
- cutting board
- chef’s knife
- medium pot
Ingredients
- 1 lb boneless, skinless chicken breast, cooked and shredded
- 3/4 cup black beans, rinsed and drained
- 1/2 cup corn (fire-roasted if available)
- 1/2 cup red bell pepper, finely diced
- 1/4 cup red onion, finely diced
- 1/4 cup fresh cilantro, chopped
- 1 cup plain Greek yogurt
- 2 tbsp fresh lime juice
- 1 tsp ground cumin
- 1 tsp chili powder
- 1/2 tsp smoked paprika
- 1/4 tsp cayenne pepper (optional)
- salt and black pepper, to taste
Instructions
- Place chicken breasts in lightly salted water, bring to a gentle boil, then simmer for 15–20 minutes until fully cooked. Cool slightly and shred using two forks or a mixer.
- In a large bowl, whisk together Greek yogurt, lime juice, cumin, chili powder, smoked paprika, cayenne (if using), salt, and pepper until smooth.
- Add shredded chicken to the dressing and toss until evenly coated. Fold in black beans, corn, bell pepper, red onion, and cilantro.
- Cover and refrigerate for 20–30 minutes to allow flavors to meld. Serve chilled or at room temperature.
Notes
Nutrition
Final Thoughts
This Easy High Protein Southwestern Chicken Salad is proof that healthy meals don’t have to be boring or complicated. With bold flavors, satisfying texture, and impressive nutrition, it’s a recipe you’ll find yourself making again and again. Whether you’re meal prepping for the week or whipping up a quick lunch, this salad delivers every time.