This high protein Southwest chicken salad delivers everything you want in a well-balanced meal — it’s hearty, flavorful, and refreshingly wholesome. Packed with lean grilled chicken, crisp vegetables, black beans, creamy avocado, and a protein-rich lime yogurt dressing, it’s a power-packed salad that tastes just as good as it looks. Whether you’re looking for a quick dinner or prepping meals for the week, this recipe is full of bold flavor and nourishing ingredients.
Table of Contents
Why You’ll Love This Recipe
Bold Southwest Flavor, Balanced Nutrition
This salad brings the best of the Southwest to your table with bold spices, juicy chicken, sweet corn, and zesty lime. But it’s not just about taste. It’s high in protein and fiber, keeping you full longer and fueling your day. The rich textures of avocado and black beans are balanced with crisp veggies and a creamy yogurt dressing that ties everything together.
Perfect for Meal Prep or Quick Meals
It’s a smart choice for those who love prepping meals ahead or need a quick weeknight option. You can cook the chicken and prep the veggies in advance, then assemble the salad in just minutes. It also travels well, making it ideal for lunches or healthy dinners on the go.
Ingredients You’ll Need
Here’s a look at the fresh, simple ingredients that make this salad both delicious and nutritious.
Chicken Breast
Boneless and skinless chicken breasts offer a lean source of protein. They’re seasoned with spices and grilled to juicy perfection.
Black Beans
These add extra protein, fiber, and a creamy texture that pairs well with the other components.
Corn
Corn brings a subtle sweetness and a pop of texture. You can use grilled, canned, or frozen corn depending on what’s available.
Cherry Tomatoes
These bite-sized tomatoes add freshness and acidity, brightening up the entire dish.
Red Onion
Adds crunch and a little heat. Slice it thinly for a subtle bite that blends into each forkful.
Avocado
Creamy and rich in healthy fats, avocado adds satisfaction and depth. Be sure to add it right before serving to keep it fresh.
Greek Yogurt
This protein-packed yogurt forms the base of the dressing, providing creaminess and tang without using mayo.
Lime Juice
Fresh lime adds a citrusy zing that lifts the salad and complements the smoky chicken.
Olive Oil
Helps blend the dressing ingredients and adds smoothness to each bite.
Southwest Spices
Chili powder, cumin, garlic powder, salt, and pepper give the chicken and dressing their signature warmth and flavor.
Cilantro (Optional)
Add a sprinkle of chopped cilantro for a fresh finish, or skip it if preferred.
How to Make High Protein Southwest Chicken Salad
This recipe is simple to prepare, and it comes together fast. Start by seasoning and cooking your chicken. While it cooks, prep the vegetables and whisk together the yogurt-based dressing. Once everything is ready, layer it all in a bowl and drizzle with the dressing, or keep components separate for meal prep.
This flexible salad can be customized with extra greens, grains, or even alternative proteins. It’s versatile, refreshing, and satisfying.
Step-by-Step Instructions
Step 1: Cook the Chicken
Rub chicken breasts with olive oil and a blend of chili powder, cumin, garlic powder, salt, and pepper. Grill or pan-cook over medium heat for 6 to 8 minutes on each side or until cooked through. Let rest, then slice into strips.
Step 2: Prepare the Vegetables
While the chicken cooks, rinse and drain the black beans and corn. Halve the cherry tomatoes, dice the red onion, and cube the avocado. Set all vegetables aside.
Step 3: Make the Dressing
In a small bowl or mason jar, whisk together Greek yogurt, olive oil, fresh lime juice, chili powder, cumin, salt, and pepper until smooth and creamy.
Step 4: Slice the Chicken
Once the chicken has cooled slightly, slice it into bite-sized pieces or thin strips. This ensures easy mixing and even flavor distribution.
Step 5: Combine the Ingredients
In a large bowl, combine the beans, corn, tomatoes, onion, and avocado. Add the sliced chicken on top. Pour over the yogurt lime dressing or serve it on the side.
Step 6: Serve or Store
Enjoy immediately, or divide into airtight containers for meal prep. If storing, keep the dressing and avocado separate until serving to preserve texture and freshness.
Helpful Tips
- Allow the chicken to rest after cooking to retain moisture
- Store dressing and avocado separately if preparing meals ahead
- Use canned ingredients for convenience, but fresh adds more texture and flavor
- Add chopped romaine or greens to make it more salad-like
- Toss in roasted seeds or shredded cheese for an extra protein boost
Details
Flavor: Smoky, zesty, creamy
Texture: Juicy chicken, crisp veggies, smooth avocado
Occasion: Meal prep, healthy lunch, light dinner
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Notes
Looking to change things up? Try it with grilled shrimp or tofu instead of chicken. Add quinoa or brown rice to bulk it up into a hearty grain bowl. If you want a lower-carb version, skip the beans and corn. And for a dairy-free option, use mashed avocado or a plant-based yogurt alternative in the dressing.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 38 g |
| Carbohydrates | 18 g |
| Fat | 26 g |
| Sugar | 4 g |
Frequently Asked Questions (FAQ)
What makes this salad high in protein?
Grilled chicken breast and Greek yogurt provide most of the protein, while black beans add a plant-based boost.
Can I make it without mayo?
Yes. The dressing uses Greek yogurt instead of mayonnaise for a lighter, high-protein alternative.
How long will it last in the fridge?
Stored properly, the salad can last up to 4 days. Keep the avocado and dressing separate until you’re ready to eat.
What type of dressing works best?
A lime yogurt dressing complements the spices and fresh ingredients, adding creaminess without heaviness.
Storage Instructions
Store the components in separate containers for the best texture. Keep avocado whole or cube it just before serving. Dressing can be stored in a small jar and added just before eating. Cooked chicken can also be frozen, but the vegetables should be kept fresh in the fridge and eaten within a few days.
Print
High Protein Southwest Chicken Salad | Fresh, Filling & Flavor-Packed
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
This Southwest-inspired salad is loaded with grilled chicken, fresh vegetables, and a tangy Greek yogurt lime dressing. Packed with protein and bold flavor, it’s perfect for healthy meals or weekly meal prep.
Ingredients
1.5 to 2 pounds boneless, skinless chicken breast
1 tablespoon olive oil
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon garlic powder
Salt and pepper, to taste
1 can black beans, rinsed and drained
1 cup corn (grilled, canned, or frozen)
1 cup cherry tomatoes, halved
1/2 red onion, diced
1 ripe avocado, cubed
1/3 cup Greek yogurt
2 tablespoons olive oil (for dressing)
Juice of 2 limes
1/4 teaspoon chili powder (for dressing)
1/2 teaspoon cumin (for dressing)
Chopped cilantro (optional)
Instructions
1. Season chicken with oil and spices. Cook on grill or pan until done. Let rest, then slice.
2. Rinse beans and corn. Chop tomatoes, onion, and avocado.
3. In a jar, mix Greek yogurt, lime juice, olive oil, and seasonings to make dressing.
4. Slice chicken into bite-sized pieces.
5. Combine veggies and chicken in a large bowl.
6. Drizzle with dressing before serving or pack separately for later.
Notes
Use tofu or shrimp for variation.
Add cooked quinoa or rice for a hearty bowl.
Omit corn and beans for lower carbs.
Dairy-free? Use avocado instead of yogurt.
Keep avocado and dressing separate when storing.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Southwest
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 4
- Sodium: 540
- Fat: 26
- Saturated Fat: 5
- Unsaturated Fat: 18
- Trans Fat: 0
- Carbohydrates: 18
- Fiber: 7
- Protein: 38
- Cholesterol: 85
Conclusion
If you’re searching for a meal that’s clean, flavorful, and truly satisfying, this high protein Southwest chicken salad is the perfect fit. It’s easy to put together, great for make-ahead lunches, and packed with protein to power you through your day. With every bite, you’ll enjoy a blend of textures and bold flavors that prove healthy food never has to be boring. Try it once, and it’s sure to become a staple in your kitchen.