I’m so excited to share my Southwest Chicken Salad with you! This is a bright, protein-packed chicken salad that swaps mayo for Greek yogurt, adds smoky spices, black beans and fire-roasted corn, and comes together in about 30 minutes. It’s perfect for meal prep, quick lunches, or a light dinner.
Level: Easy
Total Time: 30 minutes
Prep Time: 10 minutes
Cook Time: 20 minutes
Yield: 4 servings
Course: Lunch, Dinner, Meal Prep
Cuisine: Southwestern / American
I’ve been making chicken salads a lot lately because they’re easy, filling, and practical to keep on hand. This Southwest Chicken Salad is my favorite variation when I want a little kick and lots of texture — think shredded chicken, creamy Greek yogurt, crunchy bell pepper, black beans, and smoky spices. It’s simple enough for a weekday but bold enough to feel special.
The base is plain Greek yogurt (no mayo), which keeps the salad creamy while adding extra protein. I like to boil and shred the chicken because it’s fast and inexpensive, but you can use rotisserie or canned chicken if you’re short on time. The flavors improve if you let it chill for a bit, so it’s an excellent choice for make-ahead lunches.
How to Make Southwest Chicken Salad
This recipe is basically three parts: cook the chicken, mix the yogurt dressing with spices, and toss everything together. Here’s what happens step-by-step:
• Poach the chicken until cooked through, then shred it.
• Whisk Greek yogurt with lime juice and spices to make a creamy, tangy dressing.
• Add black beans, fire-roasted corn, red bell pepper, red onion, and cilantro.
• Chill so the flavors blend, then serve on toast, with chips, in a tortilla, or over greens.
Ingredients
• 1 lb boneless, skinless chicken breasts
• Kosher salt & black pepper, to taste
• 1 cup full-fat plain Greek yogurt (or skyr)
• 2 tablespoons lime juice (fresh is best)
• ¾ teaspoon ground cumin
• ¾ teaspoon chili powder
• ¾ teaspoon smoked paprika
• Cayenne pepper, optional, to taste
• ¾ cup black beans, rinsed and drained
• ½ cup finely diced red bell pepper
• ½ cup corn (fire-roasted frozen, thawed, or canned and drained)
• ¼ cup finely diced red onion (rinse if you want milder onion)
• ¼ cup chopped fresh cilantro
• Extra salt and pepper, to taste
Optional add-ins: Cotija or feta cheese, diced avocado, chopped jalapeño, a spoonful of mayo if you prefer.
Directions
- Cook the chicken: Place chicken breasts in a medium pot. Season with a pinch of kosher salt and black pepper, cover with at least 1 inch of water, and bring to a boil. Cover, reduce heat to low and simmer 15–20 minutes, or until the internal temperature reaches 165°F. Cooking time varies by thickness.
- Shred the chicken: Transfer cooked chicken to a large bowl. Use two forks to shred, or save time and use a stand mixer on low for 30–60 seconds to shred quickly.
- Make the dressing: In a separate large bowl, whisk the Greek yogurt, lime juice, cumin, chili powder, smoked paprika, and a pinch of cayenne (if using). Taste and add kosher salt and black pepper as needed.
- Combine the salad: Add shredded chicken, black beans, corn, red bell pepper, red onion, and cilantro to the dressing. Stir until everything is evenly coated. Taste and adjust salt, pepper, or lime juice.
- Chill then serve: Cover and refrigerate for at least 30 minutes so the flavors meld. Serve cold or at room temperature on toasted whole wheat bread, in a tortilla, with tortilla chips, on a rice cake, or scooped onto a bed of greens.
Process Details
• Why boil the chicken? Poaching in gently simmering water cooks the meat evenly and keeps it moist. It’s hands-off and inexpensive.
• Why use Greek yogurt? Greek yogurt gives creaminess and tang without mayo, plus it raises the protein content. Full-fat yogurt gives the richest texture.
• Why drain the beans/corn? Any extra liquid will thin the salad and make it soggy; rinsing canned beans also reduces sodium.
• Why chill before serving? Resting lets spices and lime juice fully flavor the chicken and softens the onion’s bite.
Tips for Success
• Short on time? Use shredded rotisserie chicken (about 2½ cups) or canned chicken to skip cooking.
• Texture control: If you want a creamier salad, add a tablespoon of mayo or an extra 2–4 tablespoons of yogurt.
• Less heat: Skip the cayenne and rinse the red onion, or swap raw onion for pickled red onion.
• Make-ahead: The salad tastes better after a few hours in the fridge. Stir before serving if any liquid separates.
• Salt carefully: Feta, cotija, or store-bought canned ingredients can be salty — add salt at the end and taste first.
Serving Ideas
• Open-faced sandwich: Pile salad on toasted whole wheat bread.
• Wraps & tacos: Spoon into a tortilla with shredded lettuce and pico de gallo.
• Dip style: Serve with tortilla chips for lunch or a snack.
• Bowl: Toss over cooked quinoa, rice, or a big green salad for a heartier meal.
• Add-ons: Top with sliced avocado, extra cilantro, or a squeeze of lime for brightness.
Storage & Freezing
• Refrigerator: Store in an airtight container for up to 4 days. Stir before serving if liquid separates.
• Freezing: Not recommended because the yogurt base can change texture after freezing and thawing.
Nutrition Info (Approximate per Serving)
• Calories: ~231 kcal
• Protein: ~33 g
• Carbohydrates: ~16 g
• Fat: ~4 g
• Fiber: ~4 g
• Sugar: ~4 g
(Values are estimates based on the ingredient amounts above and will vary with exact brands and portions.)
This Southwest Chicken Salad is an easy, healthy recipe that’s full of flavor and perfect for quick meals or meal prep. I love that it’s mayo-free, high in protein, and flexible — you can swap in rotisserie chicken, add avocado, or pack it into a wrap. Try making a batch this week and see how handy it is to have in the fridge.
