High Protein Southwest Chicken Salad – Easy Meal Prep Lunch or Light Dinner

Looking for a healthy, high-protein salad that’s full of flavor, easy to prep, and perfect for lunch or dinner during a calorie deficit? This High Protein Southwest Chicken Salad is everything you want in a meal: bold, savory, filling, and macro-friendly. With lean chicken breast, fiber-rich black beans, crunchy veggies, and a zesty, creamy dressing—it’s the kind of salad that actually satisfies.

Ideal for meal prep, this salad holds up beautifully in the fridge for days, making it a go-to for healthy work lunches or quick, nourishing dinners that support your goals.

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Why You’ll Love This Southwest Chicken Salad

• Over 35g protein per serving

• Perfect for lunches on the go

• Loaded with fiber and fresh veggies

• Meal prep-friendly (stays fresh up to 4 days)

• Naturally gluten-free and easy to make dairy-free

• Delicious hot or cold

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Ingredients Overview

Protein:

• 2 boneless, skinless chicken breasts (grilled or pan-seared)

  • Lean and high in protein (~26g per 4 oz serving)

  • Use rotisserie chicken or leftover grilled chicken for convenience

Veggies & Add-ins:

• 1 cup canned black beans, rinsed

  • Adds fiber, plant protein & staying power

• 1 cup cherry tomatoes, halved

• 1 cup corn kernels (fresh, canned, or frozen & thawed)

  • Sweetness and texture—optional for low-carb

• ½ red bell pepper, diced

• ½ avocado, diced (optional but great for healthy fats)

• 2–3 cups chopped romaine or mixed greens

• ¼ cup red onion, thinly sliced

• Optional: fresh cilantro, chopped

For the Dressing:

• 2 tbsp Greek yogurt (or use mayo or avocado for dairy-free)

• 1 tbsp olive oil

• 1 tbsp lime juice (fresh)

• ½ tsp chili powder

• ½ tsp cumin

• Salt & black pepper, to taste

• Optional: ½ tsp garlic powder, 1 tsp honey or sweetener

For a spicier kick: add sriracha or a pinch of cayenne to the dressing.

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How to Make High Protein Southwest Chicken Salad

Step 1: Cook the Chicken

• Season with salt, pepper, chili powder, cumin, and garlic powder

• Grill or pan-sear over medium heat until golden and cooked through (internal temp: 165°F)

• Rest 5 minutes, then slice or cube

Shortcut: Use pre-cooked or rotisserie chicken for fast assembly.

Step 2: Prep the Salad Base

In a large bowl or meal prep containers, layer:

• Chopped lettuce or greens

• Corn, black beans, tomatoes, peppers, onion

• Diced avocado (add just before serving if meal prepping)

Step 3: Make the Dressing

• In a small bowl or jar, whisk together yogurt, oil, lime juice, spices, and sweetener

• Adjust seasoning to taste

Step 4: Assemble

• Top salad with sliced chicken

• Drizzle with dressing

• Toss gently to combine or keep separate for meal prep

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Meal Prep Tips

• Keep dressing separate until ready to eat to prevent sogginess

• Store in airtight containers up to 4 days in the fridge

• Add avocado day of serving to keep it fresh

• Make a double batch of chicken to reuse in wraps, bowls, or other salads

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Variations & Swaps

Make It Low Carb:

• Omit corn and black beans

• Add extra avocado, greens, or grilled zucchini instead

Make It Dairy-Free:

• Use vegan mayo or mashed avocado in the dressing

• Skip cheese if adding (or use a dairy-free brand)

Add Crunch:

• Toss in toasted pumpkin seeds, crushed tortilla chips, or crispy chickpeas (use in moderation)

Flavor Variations:

• Add shredded cheddar, pepper jack, or cotija

• Use salsa or pico de gallo as a topping

• Stir in quinoa or brown rice for extra carbs if not low-carb

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Nutrition Notes (Per Serving, serves 4):

Based on grilled chicken, full salad ingredients, and Greek yogurt dressing.

• Calories: ~380–420

• Protein: 35–40g

• Fat: 15–18g (depending on avocado and dressing)

• Carbs: 18–24g (mostly from beans and corn)

• Fiber: 8–10g

• Net Carbs: ~14–16g

This salad is:

• High in protein to support muscle and satiety

• High fiber for digestion and blood sugar control

• Balanced in macros for weight loss & energy

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FAQs About High Protein Southwest Chicken Salad

1. Can I make this salad ahead of time?

Yes! It’s perfect for meal prep. Assemble the base and keep the dressing and avocado separate until serving for best freshness.

2. Is this salad keto or low-carb?

It’s moderately low-carb. For keto, omit corn and beans, and increase avocado or cheese to add fats.

3. What can I use instead of chicken?

Try shrimp, ground turkey, steak strips, or tofu for plant-based. All work well with the southwest seasoning.

4. How long does cooked chicken last in the fridge?

Cooked chicken lasts 3–4 days in an airtight container, perfect for weekly meal prep.

5. Can I use a store-bought dressing?

Yes, just look for options that are low in added sugars and oils. A Greek yogurt ranch or chipotle dressing works well.

6. What’s the best container for meal prep salads?

Use glass containers with divided compartments or mason jars (layer wet ingredients at the bottom, lettuce on top).

7. Can I freeze this salad?

Freezing is not recommended for raw veggies or avocado. But you can freeze cooked chicken separately.

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