High Protein Southwest Chicken Salad

This high protein Southwest chicken salad is a bold, colorful, and satisfying meal packed with lean protein, fiber, and flavor. Juicy grilled chicken, black beans, corn, crunchy peppers, and creamy avocado come together over crisp romaine with a zesty lime dressing that ties everything together. It’s hearty enough to be a main course and light enough to keep you feeling energized.

Each component is fresh and vibrant, with that signature Southwestern twist—smoky, spicy, and refreshing all at once. Whether you’re eating clean, meal prepping, or just need a quick weeknight dinner that doesn’t skimp on satisfaction, this salad delivers big.

It’s naturally gluten-free, easy to customize, and great for making ahead. With a blend of textures and flavors in every bite, this salad proves that healthy food can be anything but boring.

Ingredients Overview

This Southwest chicken salad is made with whole, nutrient-rich ingredients that come together for a balanced, protein-forward meal.

Grilled Chicken Breast – Lean and loaded with protein, grilled chicken is the star of this salad. Seasoned with chili powder, cumin, and lime for maximum flavor. You can also use rotisserie chicken or leftovers in a pinch.

Black Beans – A staple of Southwestern cuisine, black beans add plant-based protein, fiber, and a creamy contrast to the crunchy veggies.

Corn (Fresh or Frozen) – Sweet corn brings color and a pop of sweetness that balances the spice. Grilled or charred corn adds an extra smoky touch.

Avocado – Adds creaminess and healthy fats. Slice or cube it just before serving for best texture and color.

Cherry Tomatoes – Juicy and slightly acidic, they lighten up the salad and provide freshness.

Red Bell Pepper – Crunchy and sweet, bell pepper adds vibrant color and bite.

Romaine Lettuce – Crisp and sturdy, romaine provides the perfect base that holds up well under hearty toppings and dressing.

Red Onion – Thin slices of red onion offer a sharp bite. Soaking them briefly in cold water tones down the intensity.

Cilantro – A handful of chopped fresh cilantro adds brightness and that unmistakable Southwestern flavor.

Lime Juice – Essential for the dressing and marinating the chicken. It brings acidity and freshness to the whole salad.

Olive Oil – Used in the dressing and to marinate the chicken. Keeps things light and heart-healthy.

Spices (Chili Powder, Cumin, Paprika, Garlic Powder) – These classic Southwest spices bring warmth, smokiness, and just the right amount of kick.

Greek Yogurt or Sour Cream (Optional for Dressing) – Adds creaminess to the dressing if you want a richer finish.

Step-by-Step Instructions

1. Marinate and Cook the Chicken
   In a bowl, combine 2 tablespoons olive oil, juice of 1 lime, 1 teaspoon chili powder, ½ teaspoon cumin, ½ teaspoon paprika, ½ teaspoon garlic powder, ½ teaspoon salt, and a pinch of pepper. Add 1½ pounds boneless, skinless chicken breasts and marinate for at least 20 minutes (or up to overnight).

   Grill or pan-sear over medium-high heat for 5–6 minutes per side until cooked through (165°F internal temp). Let rest, then slice or dice.

2. Prepare the Salad Base
   In a large salad bowl, add 6 cups chopped romaine lettuce. Top with 1 can black beans (rinsed and drained), 1 cup corn (grilled, canned, or thawed from frozen), 1 cup halved cherry tomatoes, 1 diced red bell pepper, ½ thinly sliced red onion, and 1 diced avocado.
3. Make the Dressing
   Whisk together 2 tablespoons olive oil, juice of 1 lime, ½ teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon salt, and a pinch of garlic powder. For a creamy version, stir in 2 tablespoons Greek yogurt or sour cream.
4. Assemble the Salad
   Top the veggies with the grilled chicken and sprinkle with chopped cilantro. Drizzle dressing over the top and toss gently to combine. Serve immediately.

Tips, Variations & Substitutions

Meal Prep Friendly – Store all components separately and assemble when ready to eat. Keep dressing and avocado separate until serving to maintain freshness.

Add Grains – For a more filling bowl, add ½ cup cooked quinoa, brown rice, or farro.

Make It Spicy – Add diced jalapeños, hot sauce, or a pinch of cayenne to the dressing for a kick.

Vegan Option – Swap the chicken for grilled tofu or tempeh, and skip the yogurt or use a dairy-free alternative.

Dairy-Free – Use a vinaigrette-style dressing without yogurt or sour cream.

Top with Crunch – Add tortilla strips, pepitas, or crushed roasted chickpeas for extra texture.

Serving Ideas & Occasions

This high protein Southwest chicken salad is versatile enough for:

• Healthy lunches or dinners
• Backyard cookouts or potlucks
• Meal prep for busy weekdays
• Post-workout recovery meals
• Light summer dinners or packed lunches

Serve it with:

• A side of tortilla chips and salsa
• A scoop of guacamole
• Sparkling water with lime
• Fresh fruit salad for dessert

It’s refreshing, energizing, and satisfying all in one bowl.

Nutritional & Health Notes

This salad is loaded with lean protein, fiber, and healthy fats, making it a balanced, nutrient-dense meal. Key benefits include:

• High protein from chicken and black beans
• Fiber-rich from beans, veggies, and avocado
• Naturally gluten-free
• Heart-healthy fats from olive oil and avocado
• Low in added sugars and processed ingredients

Customize the portion size or dressing based on your dietary needs. It’s easy to scale up or down depending on goals.

FAQs

How much protein is in this salad?
One serving with chicken, beans, and dressing contains about 35–40 grams of protein, depending on portion size and ingredients used.

Can I use rotisserie chicken?
Yes. Shred the meat and season it with a little chili powder and lime juice before adding it to the salad.

What’s the best lettuce for this recipe?
Romaine is ideal because it’s crisp and holds up well to hearty toppings. You can also use a mix of spring greens or spinach.

How long does it last in the fridge?
The salad (without dressing and avocado) lasts up to 3 days. Add avocado and dressing just before eating for best texture.

Can I turn this into a wrap or bowl?
Absolutely. Wrap the salad in a large tortilla or serve over a grain base for a burrito bowl-style meal.

Is this salad good cold or warm?
Both! It’s great cold as a salad, or slightly warm if you add the chicken fresh off the grill.

Can I make it low-carb?
Yes. Skip the corn and beans or reduce their amounts. Add extra veggies and use a low-carb dressing if needed.

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