Southwest Chicken Salad

Southwest chicken salad solved my biggest meal prep problem: getting my 16-year-old to eat something healthy without rolling his eyes. This recipe packs 20 grams of protein into 220 calories, and my son actually asked for seconds.

I created this recipe last August when my family was burning out on the same boring lunch rotation. My daughter complained that “healthy food tastes like cardboard,” so I knew I needed bold flavors that could compete with her favorite takeout. The breakthrough came when I started using Greek yogurt instead of mayo and added that smoky paprika-cumin combo. Now this Southwest chicken salad disappears from our fridge faster than leftover pizza. The best part? It takes exactly 15 minutes to throw together, and I can prep it Sunday night for the entire week. Trust me, this one’s different.

Ingredients for Southwest Chicken Salad

I’ve tested this recipe with both canned and rotisserie chicken, and here’s my honest take: rotisserie wins every time for flavor and texture. Here’s what you’ll need:

• 2 cans chicken, drained and flaked OR 2 cups shredded rotisserie chicken (save money with Tuesday rotisserie sales)
• 1/2 cup corn (canned or frozen) – I drain and rinse canned corn to cut the sodium
• 1/2 cup black beans, rinsed and drained
• 1/3 cup red bell pepper, finely diced
• 1/4 cup red onion, finely diced – Pro tip: soak in cold water for 5 minutes to mellow the bite
• 1/4 cup fresh cilantro, chopped
• 1 small avocado, diced (wait until serving!)
• 1 lime, juiced – Roll it on the counter first for maximum juice

For the Dressing:

• 1/2 cup Greek yogurt OR mayo – I use 2% Greek yogurt for extra protein
• 1 teaspoon chipotle hot sauce – Start with less if you’re sensitive to heat
• 1/2 teaspoon cumin
• 1/4 teaspoon smoked paprika – This is the secret ingredient that makes everything taste restaurant-quality
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Step-by-Step Instructions

I learned the hard way that the order matters here – making the dressing first prevents everything from getting gummy.

Step 1: Make the dressing first by whisking together Greek yogurt, chipotle sauce, cumin, smoked paprika, salt, and pepper in a small bowl. Taste it – you want noticeable smoky heat but not overwhelming spice.

Step 2: In your large mixing bowl, combine the chicken, corn, black beans, diced red bell pepper, and red onion. I break up any large chicken chunks with my hands for better bite-sized pieces.

Step 3: Pour the dressing over the chicken mixture and fold everything together until evenly coated. Add the cilantro and lime juice last, folding gently so the cilantro doesn’t bruise.

Step 4: Here’s where patience pays off – refrigerate for at least 15 minutes. This isn’t optional if you want the flavors to really develop. Right before serving, fold in the diced avocado. If it turns brown, you waited too long to add it!

What to Serve with Southwest Chicken Salad

This versatile salad pairs beautifully with sides that complement its bold, smoky flavors and creamy texture.

Cottage Cheese Flatbread: This high-protein bread alternative adds 15g protein per serving and provides the perfect base for scooping up every flavorful bite.

Easy 2-Ingredient Cottage Cheese Flatbread: Ultra-simple protein bread that takes just minutes to make and complements the Mexican flavors beautifully.

Warm Corn Tortillas: Perfect for creating protein-packed wraps that transform this salad into a complete handheld meal with authentic Mexican flair.

Steakhouse Potato Salad: Rich, protein-loaded side dish that pairs perfectly for BBQ gatherings and adds hearty substance to your meal.

Slow Cooker Cheddar Corn with Bacon: Creamy, indulgent corn side that echoes the Southwest flavors while adding extra protein and comfort food appeal.

Storage & Serving Tips

This Southwest chicken salad keeps for 24 hours in the fridge, but honestly, it tastes best within 12 hours when everything is still crisp.

Always store it without the avocado – I learned this lesson when I meal prepped a whole batch and came back to brown, mushy avocado pieces. Now I dice fresh avocado each morning and fold it in.

The flavors actually improve overnight, so don’t worry if you make it the night before. Just give it a quick stir and add that fresh avocado right before eating.

Conclusion

Southwest Chicken Salad

High protein Southwest chicken salad with 20g protein per serving, ready in 15 minutes with Greek yogurt dressing and smoky spices.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 0 minutes mins

Total Time 15 minutes mins

Servings: 4 portions

Course: Lunch, Main Course

Cuisine: American, Mexican

Calories: 220

Ingredients Equipment Method Notes

Ingredients

  

• 2 cans chicken drained and flaked OR 2 cups shredded rotisserie chicken
• 1/2 cup corn canned or thawed from frozen
• 1/2 cup black beans canned, rinsed and drained
• 1/3 cup red bell pepper finely diced
• 1/4 cup red onion finely diced
• 1/4 cup fresh cilantro chopped
• 1 small avocado diced, add just before serving
• 1 lime juiced
• 1/2 cup Greek yogurt or mayo
• 1 tsp chipotle hot sauce
• 1/2 tsp cumin
• 1/4 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper

Equipment

• Large mixing bowl
• Sharp knife
• Can opener

Method

 

1. Make the dressing first by whisking together Greek yogurt, chipotle sauce, cumin, smoked paprika, salt, and pepper in a small bowl. Taste for heat level and adjust as needed.
2. In your large mixing bowl, combine the chicken, corn, black beans, diced red bell pepper, and red onion. Break up any large chicken chunks for better bite-sized pieces.
3. Pour the dressing over the chicken mixture and fold everything together until evenly coated. Add the cilantro and lime juice last, folding gently to prevent bruising.
4. Refrigerate for at least 15 minutes to allow flavors to develop. Right before serving, fold in the diced avocado to prevent browning.

Notes

Store without avocado for up to 24 hours. Add avocado just before serving. Soak red onion in cold water for 5 minutes to mellow the bite. Great for meal prep and serving with tortilla chips, in lettuce cups, or as wraps.