This Southwest Chicken Salad is a healthy, creamy, and protein-packed lunch option that ditches the heavy mayonnaise for thick Greek yogurt. It is bursting with vibrant flavors from smoked paprika, cumin, and lime juice, mixed with the satisfying crunch of fresh peppers and corn.
With a perfect balance of smoky heat and cool creaminess, this salad is fantastic served on toast, in a wrap, or just scooped up with tortilla chips.
Recipe Details
- Flavor Profile: It is tangy and zesty from the lime and yogurt, with a smoky, savory depth from the spices and a hint of natural sweetness from the corn.
- Texture: You get tender shredded chicken coated in a creamy dressing, punctuated by the crisp crunch of red peppers and onions and the soft bite of black beans.
- Time: 20 minutes cook time, plus chilling time.
- Difficulty: Easy. Simple boiling and mixing are all that is required.
What You’ll Need
To make this recipe, you will need a medium pot to poach the chicken and a large bowl to mix everything together. A stand mixer is a great tool for shredding the chicken quickly, but two forks work just as well. The ingredients focus on lean protein, a creamy yogurt base, pantry spices, and fresh, crunchy vegetables like peppers and onions.
Ingredient Notes
- Chicken Breast – Boneless, skinless chicken breasts are used here. Poaching them ensures they remain moist and easy to shred.
- Greek Yogurt or Skyr – Using full-fat plain Greek yogurt or Skyr provides a rich, creamy texture similar to mayo but with added protein and tang.
- Lime Juice – Fresh lime juice cuts through the creaminess and brightens the spices.
- Corn – The recipe recommends fire-roasted corn for an extra layer of smoky flavor, but regular sweet corn works too.
- Black Beans – These add texture and fiber. Make sure they are drained and rinsed well.
- Spices – A blend of cumin, chili powder, and smoked paprika creates that signature Southwest flavor profile.
Add-ins and Substitutions
- Creaminess – If you miss the flavor of mayonnaise, you can swap half of the yogurt for mayo, or add a diced avocado for extra richness.
- Spice Level – The cayenne is optional. If you love heat, you can add diced jalapeños or a dash of hot sauce.
- Cheese – A handful of shredded cheddar or Monterey Jack cheese or crumbled cotija would be a delicious addition.
How to Make Southwest Chicken Salad
- Poach the Chicken: First, add the chicken breasts to a medium pot and season them with kosher salt and black pepper. Cover the chicken with at least 1 inch of water and bring it to a boil. Once boiling, cover the pot with a lid, reduce the heat to low, and let it simmer for about 15-20 minutes (depending on the thickness of the chicken), until the internal temperature reaches 165F.
- Shred: Transfer the cooked chicken to a large bowl, or the bowl of a stand mixer. Shred the chicken. You can use two forks to pull it apart, but using a stand mixer with the paddle attachment is a quick and easy method.
- Make the Dressing: In another large bowl, add the full-fat Greek yogurt (or skyr), lime juice, ground cumin, chili powder, smoked paprika, kosher salt, black pepper, and cayenne (if using). Whisk until the mixture is smooth and combined.
- Combine: Add the shredded chicken to the bowl with the dressing. Add the black beans, finely diced red bell pepper, corn, finely diced red onion, and chopped cilantro. Stir until everything is well combined and coated in the sauce.
- Adjust Seasoning: Taste the salad and adjust the amount of salt, pepper, and cayenne as needed to suit your preference.
- Chill and Serve: Place the chicken salad in the fridge until it has cooled down and the flavors have melded together. Serve on whole wheat toast, with tortilla chips, on a rice cake, or in a tortilla.
Pro Tip: If using the stand mixer method to shred your chicken, start on low speed to break up the large pieces, then slowly increase speed. It only takes about 15-30 seconds to get perfectly shredded chicken!
Recipe Tips
- Cooling Time: While you can eat this warm, letting it sit in the fridge allows the flavors of the cumin and smoked paprika to really infuse into the yogurt and chicken.
- Dice Finely: Make sure to dice the red onion and red bell pepper finely. This ensures you get a little bit of crunch in every bite without large chunks overpowering the chicken.
- Fire-Roasted Corn: If you can find frozen or canned fire-roasted corn, use it! It adds a lovely char that complements the smoked paprika perfectly.
FAQs
- How long does this last? This chicken salad stays fresh in an airtight container in the refrigerator for up to 3-4 days.
- Can I use rotisserie chicken? Yes, to save time, you can use about 3 cups of shredded rotisserie chicken and skip the poaching step.
- Is this spicy? Without the cayenne, it is very mild and family-friendly. You can control the heat completely by adjusting the cayenne pepper.
Serving Suggestions
- Lettuce Wraps: Serve inside large romaine or butter lettuce leaves for a low-carb option.
- Dip: Serve it in a bowl surrounded by tortilla chips or crackers as a hearty dip.
- Sandwich: Pile it high on toasted whole grain bread or a croissant for a filling lunch.
Make This Recipe in Advance
- Meal Prep: This is an excellent meal prep recipe because the flavors improve after sitting. Make a batch on Sunday for lunches throughout the week.
- Storage: Keep it chilled in the fridge. Give it a quick stir before serving if any liquid from the yogurt or veggies has separated.
Southwest Chicken Salad
- Total Time: 30 minutes (plus chilling)
- Yield: 4 servings 1x
Description
This Southwest Chicken Salad is a healthy, creamy, and protein-packed lunch option that ditches heavy mayonnaise for thick Greek yogurt. Bursting with vibrant flavors from smoked paprika, cumin, and fresh lime juice, it features the satisfying crunch of red peppers and fire-roasted corn. Perfectly balanced between smoky heat and cool creaminess, this salad is fantastic served on toast, in a wrap, or scooped up with tortilla chips.
Ingredients
- 1 lb boneless, skinless chicken breast
- Kosher salt and black pepper, to taste
- 1 cup full-fat plain Greek yogurt or Skyr
- 2 tablespoons lime juice
- 3/4 teaspoon ground cumin
- 3/4 teaspoon chili powder
- 3/4 teaspoon smoked paprika
- Cayenne pepper (optional, to taste)
- 3/4 cup black beans, drained and rinsed
- 1/2 cup finely diced red bell pepper
- 1/2 cup corn (fire-roasted preferred)
- 1/4 cup finely diced red onion
- 1/4 cup chopped cilantro
Instructions
Poach the Chicken
Place the chicken breasts in a medium pot and season with a pinch of kosher salt and black pepper. Cover the chicken with at least 1 inch of water. Bring to a boil, then cover with a lid, reduce heat to low, and simmer for 15 to 20 minutes until the internal temperature reaches 165°F.
Shred
Remove the cooked chicken and transfer it to a large bowl (or the bowl of a stand mixer). Shred the chicken using two forks or the paddle attachment of your mixer.
Make the Dressing
In a separate large bowl, whisk together the Greek yogurt (or Skyr), lime juice, cumin, chili powder, smoked paprika, salt, black pepper, and cayenne (if using) until smooth and creamy.
Combine
Add the shredded chicken, black beans, diced red bell pepper, corn, diced red onion, and chopped cilantro to the bowl with the dressing. Stir well until everything is evenly coated in the sauce.
Adjust and Chill
Taste the salad and adjust the salt, pepper, or spice level to your liking. Place the salad in the refrigerator for at least 30 minutes to cool down and allow the flavors to meld together.
Serve
Serve cold on whole wheat toast, in a tortilla wrap, or with chips.
Notes
The Stand Mixer Hack: To shred chicken in seconds, place the warm, cooked chicken breasts in your stand mixer bowl with the paddle attachment. Mix on low speed, slowly increasing to medium for about 15-30 seconds.
Rotisserie Shortcut: Short on time? Skip the poaching step and use approximately 3 cups of shredded rotisserie chicken.
Chill Time: While you can eat this immediately, letting it sit in the fridge allows the spices (cumin and smoked paprika) to infuse into the yogurt, creating a deeper flavor profile.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch
- Method: Poaching/Mixing
- Cuisine: Southwest American
Nutrition
- Serving Size: 1 serving
- Calories: 315
- Sugar: 5g
- Sodium: 480mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 17g
- Fiber: 4g
- Protein: 44g
- Cholesterol: 95mg
Keywords: southwest chicken salad, greek yogurt chicken salad, healthy chicken salad no mayo, meal prep lunch, high protein salad, spicy chicken salad
