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Discover a delicious and healthy recipe for Skinny Southwest Chicken Salad that’s packed with flavor and easy to make. Enjoy a taste of the Southwest in every bite!
My favorite thing about this Southwest Chicken Salad recipe is that it is so versatile. Serve it as a dip with tortilla chips or on a bed of lettuce for a low-carb lunch!
Why We Love It
- Good for you – With healthy, fresh ingredients like chicken, bell peppers, black beans, and Greek yogurt you get a delicious lunch or snack without worrying about the calories or carbs.
- Customizable – You can really put just about any vegetables you like into this salad. Use up leftovers in your fridge. Shredded carrots, diced celery, chopped broccoli, or cucumbers will all pair nicely with the southwest dressing.
- Versatile – Whether you enjoy it for a snack, as an appetizer or as a full meal, they are lots of ways to serve this salad!
- Bold flavor and texture – From the savory taco seasoning to the crunch of the sweet peppers, this salad is like a party in your mouth!
Key Ingredients
- Chicken Breast – Use leftover chicken, a rotisserie chicken or some quick Poached Chicken. Shred or dice the chicken, depending on preference.
- Black Beans – Canned beans, drained and rinsed well.
- Tomatoes – I like Roma tomatoes because they are easy to seed and dice. But heirlooms or cherry tomatoes would be nice too.
- Sweet Peppers – I used sweet mini peppers but feel free to use larger bell peppers. I like to mini because they are almost no seeds and the sweet flavor pairs well with the spicy and savory flavors of the salad.
- Green Onions – Chop the whole bunch of onions, whites and greens. You don’t have to use them all, but they add a bit of crunch and heat.
- Corn – Use whatever you have on hand, whether fresh corn on the cob, canned (drain well) or frozen (and thawed).
- Greek Yogurt – A fantastic substitute for sour cream, Greek yogurt is lighter in calories and fat with the same tang as sour cream. It is thicker; you can thin it with a little bit of nonfat milk if needed. Or, you can use sour cream instead.
- Taco Seasoning – Make your own using the linked recipe, or buy a packet of pre-mixed. Brands can vary, so be ready to add more seasoning if your dressing needs it, like salt, garlic powder, or chili powder.
- Lime Juice – This is to taste, and one lime is usually sufficient. If you like it more tangy you may want to add more.
FAQs
Absolutely! Feel free to add or remove ingredients based on your preferences. I’ve provided some suggestions to make it your own.
This salad is a healthy choice, rich in lean protein, fiber, vitamins, and minerals. It’s also low-carb and lowfat, depending on how you serve it. It’s a great option for those looking for a balanced meal.
Yes, you can prepare and assemble the salad up to a day in advance. Store in a tightly sealed container in the refrigerator. Give it a good stir just before serving. If the dressing is too thick, add a couple tablespoons of milk to loosen it up a bit.
The best way to season is to do it in layers. Sprinkle salt over the veggies and chicken before adding the dressing. Add salt and seasonings to the dressing itself, and add salt after mixing together if needed. You can also add garlic powder, chili powder or more taco seasoning.
Serving Suggestions
- Serve as a dip with tortilla chips or pita crisps.
- Wrap in a tortilla or in lettuce cups.
- Serve on a bed of lettuce with crispy tortilla strips for a lo-carb lunch.
- Spread between two slices of toasted wheat bread in a pita pocket for a delicious sandwich.
Additions and Variations
This salad is fully customizable to suit your needs, based on diet or personal preference. Here are some suggestions for additions and substitutions:
Additions – Add diced avocado, shredded carrots, chopped cilantro, red onion or diced cucumbers.
Spicy – Add a kick of heat by including diced jalapeños or a pinch of cayenne pepper.
Seasoning – In addition to the taco seasoning, add garlic powder, black pepper or more chili powder.
Helpful Tips
- Do make sure that you season the ingredients with salt in layers. It will help to amplify all of the other ingredients, so if the salad seems bland to you, add salt.
- If you’re cooking chicken specifically for this recipe, try my Crockpot Chicken Tacos for an added punch of flavor.
- Use a mix of fresh lettuce and spinach for a vibrant and nutritious base.
- Prepare the dressing ahead of time to allow the flavors to meld together.
- Don’t forget to drain and rinse canned beans and corn for a lighter salad.
- Top the salad with crushed tortilla chips or crispy tortilla strips.
More Lightened Up Snacks
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Mix yogurt, taco seasoning, lime juice, salt and pepper in a small bowl and set aside while you prep the rest of your ingredients. *Adjust the salt, pepper and lime juice to your liking – taste as you go.
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Add chicken, vegetables, and beans in a large bowl. Season with a couple pinched of salt and stir to combine.
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Add yogurt mixture to the chicken and veggies and gently combine until well mixed.
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Taste and adjust seasonings as needed.
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Can be served immediately, but if possible, refrigerate for 1-3 hours to allow flavors to meld together. Can be made up to 24 hours in advance.
If possible, make the salad at least an hour ahead of time and refrigerate until ready to serve. This will allow the flavors to blend.
Serving: 1cupCalories: 233kcalCarbohydrates: 27gProtein: 23gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 35mgSodium: 539mgPotassium: 623mgFiber: 6gSugar: 5gVitamin A: 1555IUVitamin C: 58mgCalcium: 101mgIron: 2mg
Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.
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