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This Skinny Southwest Chicken Salad is creamy and loaded with protein, made with a tangy Greek yogurt dressing instead of mayo. Scoop it up with tortilla chips, pile it into lettuce cups, or spoon it over greens for an easy lunch. No cooking required if you start with a rotisserie chicken.
More southwest salads: Black Bean and Corn Salad | Chicken Taco Salad | Ground Turkey Taco Salad
Before You Get Started
A few things make the difference between a chicken salad that tastes fresh and bright and one that tastes flat. Read these first.
- Season in layers. Salt the chicken and veggies before the dressing goes on, then taste again after everything is mixed. Seasoning only at the end is the number one reason this tastes bland.
- Be generous with cumin and lime. Taco seasoning on its own is mild. An extra pinch of cumin and a good squeeze of fresh lime is what makes it taste southwest instead of just creamy.
- Give it time in the fridge. Thirty minutes is enough for the dressing to settle into the chicken and veggies, and an hour is even better.
RECIPE WALK-THROUGH
How to Make Southwest Chicken Salad
See the recipe card below for full, detailed instructions
This comes together in one bowl with no cooking, as long as your chicken is already cooked. Here is how it goes.
Step 1: Start with cooked chicken
You need about 2 cups of shredded or diced cooked chicken breast. A store-bought rotisserie chicken is the fastest route and adds a little extra seasoning on its own. Leftover chicken from last night’s dinner works just as well.
If you are cooking it fresh, my Poached Chicken stays tender and shreds easily, which is exactly what you want here.
Shred it for a softer, dip-like texture or dice it if you want more distinct bites.
Step 2: Mix the dressing
Stir together the Greek yogurt, taco seasoning, lime juice, salt, and pepper in a small bowl. Set it aside while you prep the vegetables so the seasoning has a few minutes to bloom.
Taste the dressing before it goes in. It should taste slightly too seasoned on its own, because the chicken and vegetables will mellow it out considerably.
If your yogurt is very thick, loosen it with a splash of milk until it pours easily off a spoon.
Step 3: Prep and drain the vegetables
Seed and dice the tomatoes, chop the green onions, and dice the sweet peppers. Drain and rinse the black beans well, and drain the corn thoroughly.
Drain everything more than feels necessary. Extra liquid from the beans, corn, and tomatoes is what turns this watery by day two.
Step 4: Combine and season
Add the chicken, beans, and vegetables to a large bowl. Sprinkle with a couple pinches of salt and stir, then pour the dressing over the top and gently fold until everything is evenly coated.
Want to customize it? Shredded carrots, diced celery, chopped cucumber, or fresh cilantro all work nicely here. For heat, stir in diced jalapeño or a pinch of cayenne along with the dressing.
Step 5: Chill, then taste one more time
Cover and refrigerate for at least 30 minutes. Give it a stir and taste again before serving, because cold food always needs more seasoning than room temperature food.
If it tastes flat at this point, it almost always needs salt and lime rather than more taco seasoning.
Serve It With
This one is genuinely flexible. Serve it as a dip with something sturdy to scoop with, spoon it into lettuce cups or a tortilla for lunch, or pile it over shredded romaine with crushed tortilla strips for a low-carb meal. It also spreads beautifully between two slices of toasted wheat bread.
If you are building it into a bigger spread or turning it into a full meal, these are the ones I reach for:
This is the dish I bring when I want something on the table that isn’t another bowl of chips. For more, check out my collection of Cookout Side Dishes for Summer.
Storage Tips
Storage and Make Ahead
In the fridge: Store in an airtight container for up to 3 days. Give it a good stir before serving, since the dressing settles.
Make it ahead: This is genuinely better made ahead. Assemble it up to 24 hours before you plan to serve it and the flavors will be noticeably deeper.
If it thickens or thins: Stir in a tablespoon or two of milk to loosen a thick dressing. If it has gone watery, drain off the excess liquid and stir in a spoonful of fresh yogurt.
Freezing: Skip it. Greek yogurt separates when thawed and the fresh vegetables turn soft.
Frequently Asked Questions
Why did my chicken salad turn out watery?
Almost always the beans, corn, or tomatoes. Canned beans and corn need a thorough drain, and tomatoes should be seeded before dicing since the seeds and gel carry most of the water.
If it has already gone watery, tip out the extra liquid and stir in a couple spoonfuls of fresh Greek yogurt to bring the creaminess back.
Can I add avocado?
Yes, and it is a great addition. Dice it and fold it in gently just before serving rather than when you assemble, otherwise it browns and breaks down as the salad sits. If you are making this ahead, keep the avocado separate and add it to individual portions.
Can I use sour cream instead of Greek yogurt?
You can, and it works well with the same measurements. You lose the protein boost and the tang is a little softer, so you may want an extra squeeze of lime to compensate. A half-and-half mix of the two is a good middle ground if you find plain Greek yogurt too sharp.
How much does this make for a party?
As a full lunch or dinner portion it serves about 6. Served as a dip alongside chips and other appetizers it stretches to 10 or 12 easily, since people take a scoop rather than a serving. For a larger crowd, double it and put out half at a time so the second bowl stays cold and fresh.
More Lightened Up Favorites
- Skinny Taco Dip
- Chicken Fajita Salad
- Healthy Chicken Fajita Bowl with Rice
- Avocado Chicken Salad
- Lightened Up Egg Salad
Skinny Southwest Chicken Salad
Ingredients
- 1 1/2 cups plain Greek pogurt
- 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 the yogurt, taco seasoning, lime juice, salt, and pepper in a small bowl. Set aside while you prep the remaining ingredients. Taste and adjust as you go. The dressing should taste slightly over-seasoned on its own.
- Drain and rinse the black beans and drain the corn thoroughly. Seed and dice the tomatoes, chop the green onions, and dice the sweet peppers.
- Add the chicken, vegetables, and beans to a large bowl. Season with a couple pinches of salt and stir to combine.
- Add the yogurt mixture and gently fold until everything is evenly coated. If the dressing seems thick, stir in a splash of milk.
- Taste and adjust the salt, pepper, and lime.
- Refrigerate for at least 30 minutes before serving, or up to 24 hours. Stir and taste again just before serving.
Notes
- Season in layers. Salt the chicken and vegetables before adding the dressing, then taste again after mixing. Seasoning only at the end is the most common reason this tastes bland.
- If it tastes flat, add salt and lime. More taco seasoning is rarely the fix.
- Extra cumin helps. A pinch of cumin or chili powder alongside the taco seasoning deepens the southwest flavor.
- Chicken options: Rotisserie chicken is fastest, leftover chicken is easiest, and poached chicken shreds most easily.
- Drain everything well. Excess liquid from the beans, corn, and tomatoes is what makes this watery.
- Add-ins: Shredded carrots, diced celery, cucumber, red onion, or fresh cilantro all work. Add diced jalapeño or cayenne for heat.
- Avocado: Fold it in just before serving so it does not brown.
- Storage: Keeps in an airtight container in the fridge for up to 3 days. Stir before serving. Do not freeze.
- Make-ahead: Better made ahead. Assemble up to 24 hours in advance for the deepest flavor.
- Sour cream swap: Works in equal measure if you prefer it, though you lose the protein boost.
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.