If you’re seeking a delicious, satisfying, and nutritious meal, look no further than Southwest Chicken Salad! Bursting with bold spices, crisp fresh vegetables, and protein-packed chicken, this salad offers a delightful way to enjoy a wholesome meal without compromising on taste. Dressed with a vibrant cilantro lime sauce, it delivers a refreshing kick of flavor from cilantro, garlic, and lime. The creamy mix of sour cream and homemade mayonnaise serves as a cool backdrop for the robust flavors, creating a truly amazing dinner.
Health Benefits of Southwest Chicken Salad
Unlike many salads that leave you hungry an hour later, Southwest Chicken Salad is both filling and energizing. It provides lean protein from the chicken, fiber from the beans and vegetables, and healthy fats from avocado—giving you a well-rounded meal that supports your overall health. Whether you’re eating clean, watching your macros, or just craving something delicious, this salad checks every box.
Here is a nutrition breakdown of just a few of the incredible ingredients in Southwest chicken salad:
Cilantro
Cilantro contains vitamin A, vitamin K, and vitamin C, which support skin health, bone strength, and immunity. It also provides small amounts of calcium, potassium, and folate. Cilantro is rich in antioxidants like quercetin and beta-carotene, which help fight free radicals, reducing inflammation and promoting overall wellness. It has been linked to lower cholesterol and improved heart health. It may help reduce blood pressure due to its natural diuretic properties. Cilantro is useful in soothing digestion and reduce bloating. It supports gut health by promoting good bacteria and aiding in nutrient absorption. Studies suggest cilantro may help remove heavy metals like lead and mercury from the body, promoting natural detoxification. Finally, some research indicates cilantro can support healthy blood sugar levels by enhancing insulin activity.
Lime
Limes are rich in vitamin C, which strengthens the immune system, helps the body fight infections, and promotes wound healing. The antioxidants and flavonoids in limes may help reduce inflammation, lower blood pressure, and improve circulation, promoting a healthy heart. The acidity in limes stimulates digestive enzymes, improving digestion and preventing bloating. Limes contain Vitamin C, which plays a vital role in collagen production, helping maintain skin elasticity and reducing signs of aging. Citric acid in limes increases urine citrate levels, which can help prevent kidney stone formation. Some studies suggest lime peel and juice may aid in blood sugar management by slowing glucose absorption in the bloodstream. Lastly, limes support the body’s natural detox processes, flushing out toxins and promoting hydration.
Chicken
Chicken is an excellent source of lean protein, which supports muscle growth, repairs tissues, and keeps the body strong. Protein also helps regulate appetite and keeps you feeling full longer. Skinless chicken breast meat is low in saturated fat, making it a heart-friendly protein choice. It contains beneficial nutrients like niacin and selenium that help reduce inflammation and support cardiovascular health. In addition, chicken contains zinc and vitamin B6, which strengthen the immune system and support the body’s ability to fight infections. Chicken also provides important nutrients like phosphorus for bone health, B vitamins for energy production, and selenium for antioxidant protection. Since chicken is low in calories but rich in protein, it can be a great option for maintaining or losing weight while keeping energy levels stable.
Black Beans
Black beans provide plant-based protein and dietary fiber, helping with muscle maintenance and digestion. Fiber supports gut health by promoting regularity and preventing constipation. These legumes contain antioxidants, potassium, and magnesium, which contribute to healthy blood pressure and reduce the risk of heart disease. Their fiber content also helps lower cholesterol levels. Black beans have a low glycemic index, meaning they digest slowly and help regulate blood sugar levels. This makes them a great food choice for people managing diabetes. The resistant starch and fiber in black beans serve as fuel for beneficial gut bacteria, supporting digestive health and reducing inflammation. Their high protein and fiber content promote satiety, keeping you full for longer and reducing unhealthy snacking. Black beans are rich in iron, folate, and other vitamins that support energy production, brain function, and overall wellness.
Avocado
Avocados are not just delicious but also brimming with health benefits. They are high in monounsaturated fats, which help lower bad cholesterol levels while increasing good cholesterol. This supports heart health and reduces the risk of cardiovascular disease. With both soluble and insoluble fiber, avocados promote digestion, regulate blood sugar, and support a healthy gut microbiome. Avocados contain folate and vitamin E, essential for cognitive function. The antioxidants in avocados may help protect brain cells and improve memory. Despite their calorie density, avocados help keep you full longer due to their fiber and healthy fat content, reducing unhealthy snacking. They provide potassium, which helps regulate blood pressure, as well as vitamin K for bone health, and vitamin C for immune support. Avocados are rich in antioxidants and omega-3 fatty acids, promoting skin elasticity and reducing inflammation.
Preparation, Servings, and Storage
As with most salad recipes, this fresh, vibrant summer meal is simple to prepare in less than one hour. With simple ingredients and minimal prep time, you can have a restaurant-quality meal at home in just minutes. This recipe yields six healthy servings, perfect for a large family or meal prepping. If you are planning to make it a meal prep, keep the dressing in a separate container and add before eating to keep the veggies crisp. The ingredients in this recipe can be stored in airtight containers in the refrigerator for up to 3 days.
Note- Avocado tends to turn brown quickly, which is caused by oxidation. While the brown color doesn’t mean the avocado has gone bad, it does make it less appealing. With this in mind, there are a few ways to help prevent this from happening.
- Lemon or Lime Juice: Citrus contains antioxidants that prevent browning. Brush a thin layer of juice over the exposed avocado to preserve its vibrant green color.
- Plastic Wrap or Airtight Containers: Minimize air exposure by tightly covering the avocado with plastic wrap, pressing it directly onto the surface. Alternatively, store the avocado in an airtight container.
- Red Onion: Placing a few slices of red onion in the same container as the avocado helps. The sulfur compounds in onions slow oxidation without affecting the taste much.
- Olive Oil: Lightly brushing the exposed flesh with olive oil creates a protective barrier, reducing exposure to air.
- Store with the Pit: Keeping the pit in the avocado reduces the surface area exposed to air, helping it stay fresher longer.
Love Fresh Salad Recipes? Try:
Southwest Chicken Salad with Cilantro Lime Dressing
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.
Ingredients
Cilantro Lime Dressing
- 1 cup Cilantro
- 1/2 cup Sour cream
- 1/4 cup Mayonnaise
- 2 Limes, juiced (2 tablespoons)
- 1 clove Garlic
- 1/4 tsp Sea salt
- 1/4 tsp Black pepper
Grilled Chicken
- 1 pound Chicken breasts
- 2 tbps Blackened seasoning
Salad Ingredients
- 3 Romaine hearts
- 1 cup Corn, frozen or canned
- 1 can Black beans
- 1 Avocado
- 1½ cup Cheddar cheese, shredded
- 1 pint Cherry tomatoes
- Jalapeños, canned or freshly sliced
- 1/4 cup Red onion, thinly sliced
Instructions
- To make the cilantro lime dressing, combine the cilantro, sour cream, mayonnaise, lime juice, garlic, salt, and pepper in a blender jar.
- Puree until smooth.
- Pour into a dressing jar and refrigerate while preparing the rest of the ingredients.
- Season the chicken breasts on both sides with blackened seasoning.
- Grill the chicken over medium high heat for 20 minutes or until cooked through.
- Remove the chicken from the grill, tent with foil and allow to cool while preparing the salad.
- Wash, cut, and divide the romaine into six salad bowls.
- Evenly divide the corn, black beans, avocado, cheese, tomatoes, jalapeños, and red onions amongst each salad.
- Cut the chicken into thin slices and divide between each salad.
- Drizzle with cilantro lime dressing and serve immediately.
Nutrition
