Skinny Southwest Chicken Salad
A creamy, protein-packed chicken salad made with a tangy Greek yogurt dressing instead of mayo. Serve it as a dip with tortilla chips, in lettuce cups, or over greens for an easy make-ahead lunch.
Servings: 6 servings
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
Serving: 1cup | Calories: 233kcal | Carbohydrates: 27g | Protein: 23g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 35mg | Sodium: 539mg | Potassium: 623mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1555IU | Vitamin C: 58mg | Calcium: 101mg | Iron: 2mg
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