High Protein Southwest Chicken Salad

The first time I made this salad was on a scorching Tuesday in July when my kitchen felt like an oven. I had just come back from a farmers market with bags overflowing and zero appetite for anything hot. Standing over the stove watching the chicken sizzle, I remembered my grandmother always said the best meals come from throwing together whatever looks fresh and calling it dinner. The lime hit the dressing and suddenly my whole kitchen smelled like a sidewalk cantina in Tucson.

Last summer my sister came over with that specific exhaustion that only exists after a brutal work week. I piled this salad into bowls while she opened a bottle of cold white wine and we ate standing up at the counter. She took three bites and declared it better than the overpriced salad bowls from that chain downtown. Now she texts me whenever she needs to feel like shes eating restaurant food without leaving her sweatpants.

Ingredients

• Chicken breasts: I pound them slightly so they cook evenly and stay juicy inside
• Chili powder and cumin: These two spices are the backbone of that signature Southwestern flavor
• Smoked paprika: This tiny pinch adds incredible depth without any heat
• Romaine lettuce: Iceberg is too watery but mixed greens wilt too fast under the warm chicken
• Black beans: Rinse them thoroughly until the water runs completely clear
• Sweet corn: Fresh sweet corn when its in season but frozen works perfectly the rest of the year
• Avocado: The creaminess balances the sharp lime and smoky spices
• Greek yogurt: Use full fat if you want the dressing richer and more luxurious
• Fresh lime juice: Bottled lime juice cannot replicate the brightness of freshly squeezed

Instructions

Get your grill going:

Fire up your grill pan or outdoor grill to medium high and let it get properly hot so you get those gorgeous char marks

Season the chicken generously:

Rub the olive oil all over the chicken then press the spice mixture into every nook and cranny

Grill to perfection:

Cook the chicken for about 7 minutes per side until it reaches 165°F then let it rest for at least 5 minutes before slicing

Whisk up the magic dressing:

Combine all the dressing ingredients in a small bowl and whisk until completely smooth and creamy

Build your masterpiece:

Toss everything except the chicken in a large bowl then arrange the sliced chicken on top and drizzle with that incredible dressing

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This has become my go to when friends say theyre stopping by and I have nothing prepared. Theres something so satisfying about assembling all those colorful components into something that looks like it came from a professional kitchen. Last month I made it for my neighbor who was recovering from surgery and she sent me a text saying it was the first thing that actually sounded good to eat in days.

Make It Your Own

I have tried countless variations and this base recipe is incredibly forgiving. Sometimes I add diced mango when sweet corn is out of season and the contrast with the spicy chicken is absolutely stunning. My husband likes crushed tortilla chips on top for that extra crunch but I prefer pepitas for a lighter texture.

Meal Prep Magic

This is hands down my Sunday meal prep MVP because everything holds up beautifully for days. I keep the dressing separate and store the sliced chicken in its own container so nothing gets soggy. Wednesday lunch still tastes just as fresh as Monday dinner which is basically meal prep gold.

Perfect Pairings

A crisp chilled Sauvignon Blanc cuts through the rich dressing beautifully while a light Mexican lager keeps things casual and refreshing. When I want something non alcoholic I make a quick agua fresca with blended pineapple and a squeeze of lime. Warm corn tortillas on the side turn it into more of a fork and knife meal.

• Add some crumbled queso fresco if you want even more salty goodness
• Jalapeno slices bring the heat if you like things spicy
• A squeeze of fresh orange juice in the dressing creates the most incredible sweet and smoky balance

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There is something deeply satisfying about a salad that actually fills you up and leaves you feeling energized instead of deprived. I hope this becomes one of those recipes you make without even thinking about it.

Recipe Questions & Answers

→ How long does this salad keep in the refrigerator?

Store the salad components separately from the dressing for up to 3-4 days. Keep the sliced chicken and vegetables in airtight containers. Add the dressing just before serving to maintain the crisp texture of the vegetables.

→ Can I make this salad ahead for meal prep?

Absolutely! Prepare the grilled chicken, chop all vegetables, and mix the dressing in advance. Store everything in separate containers. When ready to eat, simply combine and drizzle with dressing. The flavors actually meld better after sitting for a few hours.

→ What can I substitute for the Greek yogurt in the dressing?

Sour cream, plain yogurt, or dairy-free yogurt alternatives work well as substitutes. For a lighter option, use additional lime juice and olive oil. The Greek yogurt adds creaminess and tang, but the dressing remains delicious without it.

→ Is this salad suitable for a low-carb diet?

While naturally higher in carbs due to beans and corn, you can easily reduce carbohydrates by omitting these ingredients or using smaller portions. The base of grilled chicken and vegetables provides plenty of protein while keeping carbs moderate at about 27g per serving.

→ Can I cook the chicken differently if I don't have a grill?

Pan-searing, baking, or even using an air fryer works great for the chicken. Simply season as directed and cook until the internal temperature reaches 74°C (165°F). Let it rest before slicing to keep it juicy and tender.