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Discover a delicious and healthy recipe for Skinny Southwest Chicken Salad that’s packed with flavor and easy to make. Enjoy a taste of the Southwest in every bite!
My favorite thing about this Southwest Chicken Salad recipe is that it is so versatile. Serve it as a dip with tortilla chips or on a bed of lettuce for a low-carb lunch!
Why We Love It
- Good for you – With healthy, fresh ingredients like chicken, bell peppers, black beans, and Greek yogurt you get a delicious lunch or snack without worrying about the calories or carbs.
- Customizable – You can really put just about any vegetables you like into this salad. Use up leftovers in your fridge. Shredded carrots, diced celery, chopped broccoli, or cucumbers will all pair nicely with the southwest dressing.
- Versatile – Whether you enjoy it for a snack, as an appetizer or as a full meal, they are lots of ways to serve this salad!
- Bold flavor and texture – From the savory taco seasoning to the crunch of the sweet peppers, this salad is like a party in your mouth!
Key Ingredients
- Chicken Breast – Use leftover chicken, a rotisserie chicken or some quick Poached Chicken. Shred or dice the chicken, depending on preference.
- Black Beans – Canned beans, drained and rinsed well.
- Tomatoes – I like Roma tomatoes because they are easy to seed and dice. But heirlooms or cherry tomatoes would be nice too.
- Sweet Peppers – I used sweet mini peppers but feel free to use larger bell peppers. I like to mini because they are almost no seeds and the sweet flavor pairs well with the spicy and savory flavors of the salad.
- Green Onions – Chop the whole bunch of onions, whites and greens. You don’t have to use them all, but they add a bit of crunch and heat.
- Corn – Use whatever you have on hand, whether fresh corn on the cob, canned (drain well) or frozen (and thawed).
- Greek Yogurt – A fantastic substitute for sour cream, Greek yogurt is lighter in calories and fat with the same tang as sour cream. It is thicker; you can thin it with a little bit of nonfat milk if needed. Or, you can use sour cream instead.
- Taco Seasoning – Make your own using the linked recipe, or buy a packet of pre-mixed. Brands can vary, so be ready to add more seasoning if your dressing needs it, like salt, garlic powder, or chili powder.
- Lime Juice – This is to taste, and one lime is usually sufficient. If you like it more tangy you may want to add more.
How To Make Southwest Chicken Salad
This easy to make salad is perfect for lunch, dinner, or an afternoon snack. It also makes a great lighter option for game day parties and potlucks.
See the recipe card below for full, detailed instructions
- In a medium bowl, combine Greek yogurt, taco seasoning, and some lime juice to taste. Season with salt and black pepper as desired. Set aside to give the flavors time to blend while you chop the veggies.
- Add chicken, black beans, and vegetables to a large mixing bowl. Season with salt and pepper and stir to combine.
- Pour the dressing over the chicken and veggies and gently mix until everything is blended and well-coated. Taste and season with salt and pepper.
FAQs
Absolutely! Feel free to add or remove ingredients based on your preferences. I’ve provided some suggestions to make it your own.
This salad is a healthy choice, rich in lean protein, fiber, vitamins, and minerals. It’s also low-carb and lowfat, depending on how you serve it. It’s a great option for those looking for a balanced meal.
Yes, you can prepare and assemble the salad up to a day in advance. Store in a tightly sealed container in the refrigerator. Give it a good stir just before serving. If the dressing is too thick, add a couple tablespoons of milk to loosen it up a bit.
The best way to season is to do it in layers. Sprinkle salt over the veggies and chicken before adding the dressing. Add salt and seasonings to the dressing itself, and add salt after mixing together if needed. You can also add garlic powder, chili powder or more taco seasoning.
Serving Suggestions
- Serve as a dip with tortilla chips or pita crisps.
- Wrap in a tortilla or in lettuce cups.
- Serve on a bed of lettuce with crispy tortilla strips for a lo-carb lunch.
- Spread between two slices of toasted wheat bread in a pita pocket for a delicious sandwich.
Additions and Variations
This salad is fully customizable to suit your needs, based on diet or personal preference. Here are some suggestions for additions and substitutions:
Additions – Add diced avocado, shredded carrots, chopped cilantro, red onion or diced cucumbers.
Spicy – Add a kick of heat by including diced jalapeños or a pinch of cayenne pepper.
Seasoning – In addition to the taco seasoning, add garlic powder, black pepper or more chili powder.
Helpful Tips
- Do make sure that you season the ingredients with salt in layers. It will help to amplify all of the other ingredients, so if the salad seems bland to you, add salt.
- If you’re cooking chicken specifically for this recipe, try my Crockpot Chicken Tacos for an added punch of flavor.
- Use a mix of fresh lettuce and spinach for a vibrant and nutritious base.
- Prepare the dressing ahead of time to allow the flavors to meld together.
- Don’t forget to drain and rinse canned beans and corn for a lighter salad.
- Top the salad with crushed tortilla chips or crispy tortilla strips.
More Lightened Up Snacks
- Broccoli Pasta Salad
- Tropical Chicken Pasta Salad
- Skinny Taco Dip
- Creamy Chicken, Apple and Grape Salad
- Avocado Egg Salad
Skinny Southwest Chicken Salad
Ingredients
- 1 1/2 cups Plain Greek Yogurt
- 2 tablespoons Taco seasoning
- 2 cups shredded or diced boneless skinless chicken breast
- 2 Roma tomatoes seeded and diced
- 1 bunch green onions chopped
- 1 cup diced mini sweet peppers or 1 large bell pepper (any color)
- 15 ounce can black beans drained and rinsed
- 15 ounce can corn drained
- Salt to taste
- Black pepper to taste
- Lime juice to taste
Instructions
- Mix yogurt, taco seasoning, lime juice, salt and pepper in a small bowl and set aside while you prep the rest of your ingredients. *Adjust the salt, pepper and lime juice to your liking – taste as you go.
- Add chicken, vegetables, and beans in a large bowl. Season with a couple pinches of salt and stir to combine.
- Add yogurt mixture to the chicken and veggies and gently combine until well mixed.
- Taste and adjust seasonings as needed.
- Can be served immediately, but if possible, refrigerate for 1-3 hours to allow flavors to meld together. Can be made up to 24 hours in advance.
Notes
Nutrition
Nutritional Disclaimer Kristin Maxwell of “Yellow Bliss Road” is not a dietician or nutritionist, and any nutritional information shared is an estimate. For accurate calorie counts and other nutritional values, we recommend running the ingredients through your preferred online nutritional calculator. Calories and other nutritional values can vary depending on which brands were used.
Great beginning dip. I did add some cumin, fresh cilantro, and fresh, diced jalapeno for extra flavor and a little pop.
Awesome feedback Cindy! Thanks for stopping by.
How do you cook your chicken for this recipe?
There are several options – you could boil the chicken for about 20-30 minutes, then shred it.
Cook it in the slow cooker: https://www.yellowblissroad.com/easy-slow-cooker-shredded-chicken/
Cook it in the instant pot: https://www.yellowblissroad.com/instant-pot-shredded-chicken/
Or cook up some of my baked chicken: https://www.yellowblissroad.com/baked-chicken-breasts/
Or you could go the easiest route, and purchase a fully cooked rotisserie chicken from the grocery store and just shred that.
As some of the others said, I found it quite bland as well. I ended up adding a LOT more garlic and onion powder, some more chili powder and even a little taco seasoning. It ended being good and my husband and I both enjoyed it. But if you like flavorful food, just be prepared to add some more spices!
Would this be a zero point snack on the WW freestyle program?
You’d have to consult the program for that info.
I also added cumin to have more flavor,but taco seasoning would be great too.I love it.
How many calories for the skinny southwest chicken dip
Do you happen to know how many carbs is in this and the serving size? Thanks!
This recipe looks very delicious, I will try cook this Skinny Southwest Chicken Dip to my girls tonight. Thanks for sharing this amazing recipe with us.
Just made this tonight and it was very bland to me. I had to add a lot more seasoning like Mexican chili powder and chipotle seasoning. I also added avocado and cilantro to add extra flavors. Great concept since you can make it to your own taste but definitely too bland with the original recipe for me.
I just made this recipe and I agree with comments who said it was bland. It needed some more layers of flavor. Next time I make it I’m going to use drained rote tomatoes in lieu of the Roma tomatoes. I’ll also really season up my chicken. It’s a great recipe to customize and make your own.
I thought it was a bit bland. I doubled the spices and added cumin and used canned medium rotel tomatoes with green chilis. Perfect for my taste with these adjustments. I make this for lunch and serve over lettuce with tortilla chips.
Any suggestions to substitute for the Greek yogurt?? Don’t care for that flavor.
Hi Annette, You could use sour cream, or light sour cream if you wanted to still keep it more “skinny.”
I just had this for lunch and used light sour cream and it was delicious. I don’t mind Greek yogurt, but for stuff like this I prefer sour cream. Kristin, thanks for this easy recipe. When eating healthy- I am always looking for ways to be creative so I don’t get bored, but I also don’t have a lot of extra time on my hands. This was a nice, quick, easy and tasty dish to put together with pretty simple ingredients.
Perfect! Most of my recipes are really meant to be able to be customized to your preference. So glad you enjoyed this!
YUM!
Just made this but was not happy with it. Really no taste to it at all. Will not make again.
Sorry to hear that you didn’t enjoy it. Feel free to adjust the seasonings to your liking. Probably could have used a bit more salt.
Kristin,
All of your recipes sound so delicious. I am a calorie counter, and would love to see the nutritional values along with the calories per serving (and of course the serving size) included with the recipes. Would that be possible?
Hi Carol, since I’m not a nutritionist, I’m not comfortable with providing nutritional information. You can find great tools online though, like myfitnesspal.com.
My search via myfitnesspal.com showed 1397 calories for 1673g… If that helps.
BUT… 1lb is only 379 calories.
Hi! This dip looks delicious. Do you know the calorie count per serving? I’m counting calories and it would be very helpful. Thank you.
Hi Mary! MyFitnessPal.com is a great resource for checking the nutritional content.
Such a cool appetizer! I love that you can use left-over roast chicken too! 😉
Definitley going to give this one a try for our weekly womens Bible study.. We always bring finger foods.. I love that this one includes healthy ingredients.. for sure with the lettuce as a wrap.. Thanks and blessings!
I made this tonight. Holy hallelujah it was so tasty, I didn’t have black beans at hand but I sprinkled some avocado on it & my husband loved it! Thanks for the recipe
JUST made this and it’s so very delish!
Cant wait to have it tomorrow for lunch….thanks for the great recipe
So glad you enjoyed it!
Delicious! What is the serving size for this?
I’d say about ten to twelve people.
Is one serving a cup …1/2 cup?
It depends on whether you’re eating it as a salad or as a dip. As a dip I’d say 1/2 cup per person. As a salad/meal, 1 cup.
I’d say that it serves about 10-12 people.
I made these for an app at a party and it was so yummy! I omitted the chicken and served it as a side dish as opposed to a dip. It’s so healthy yet I could eat the whole thing myself! It would be great for lunches too
I just made this last night, and it is a HUGE HIT… it is SOOO AMAZING!!! and healthy!! thanks! i shared your page to everyone i know!
That’s great!!!
How you cook the chicken?
Any way you like; you could boil it, or even use rotisserie chicken.
Yummy! I’ll be making this for sure!
I would bring my famous Almond/Cranberry muffins
I am Margot Core on the Rafflecopter
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This looks so delicious, your photos are SO gorgeous! Yum yum yum!
I love using yogurt as a healthy substitute to mayo and sour cream. Looks great!
This looks and sounds so delicious! I love how Greek Yogurt makes everything all creamy and good while keeping it healthy. Great idea to use it in this dip.
This looks so delicious!! I will definitely be making this. Yum.