Mediterranean-Southwest Chicken Salad

Mediterranean-Southwest Chicken Salad

Table of Contents

This bold and refreshing salad is where Mediterranean freshness meets Southwest spice. Packed with protein, fiber, and flavor, it’s perfect for a healthy lunch or a light dinner. The creamy Greek yogurt dressing balances the smoky chicken and crisp veggies, while optional toppings like cheese and tortilla chips add crunch and indulgence.

Total Time

Prep Time: 15 minutes

Cook Time: 10–12 minutes

Total Time: 25–30 minutes

Servings

Serves: 4

Ingredients

For the Chicken:

2 boneless, skinless chicken breasts (or thighs for extra flavor)

1 tbsp olive oil (for cooking)

1 tsp chili powder

½ tsp ground cumin

½ tsp paprika

¼ tsp garlic powder

Salt and pepper, to taste

For the Salad:

4 cups mixed greens (romaine, spinach, arugula, etc.)

1 cup corn kernels (fresh, frozen, or canned)

1 cup black beans, drained and rinsed

½ cup cherry tomatoes, halved

½ cup red onion, thinly sliced

½ cup avocado, diced

½ cup shredded cheddar cheese (optional)

Tortilla strips or crushed tortilla chips (optional, for crunch)

For the Dressing:

3 tbsp Greek yogurt (or sour cream, or mashed avocado)

1 tbsp lime juice

1 tbsp olive oil

1 tsp honey (optional, for a touch of sweetness)

1 tsp chili powder or hot sauce (optional, for extra heat)

Salt and pepper, to taste

Instructions

Cook the Chicken:

Season chicken on both sides with chili powder, cumin, paprika, garlic powder, salt, and pepper.

Heat olive oil in a skillet over medium heat. Add chicken and cook 5–7 minutes per side, or until golden and fully cooked (165°F / 75°C internal temperature).

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Remove from pan and let rest for 5 minutes before slicing thinly against the grain.

Make the Dressing:

In a bowl, whisk together Greek yogurt, lime juice, olive oil, honey, chili powder (or hot sauce), salt, and pepper.

Adjust seasoning to taste. Add water to thin if desired.

Assemble the Salad:

In a large bowl, combine mixed greens, corn, black beans, cherry tomatoes, red onion, and avocado.

Top with the sliced chicken.

Finish and Serve:

Drizzle the dressing over the salad.

Gently toss to combine.

Top with shredded cheddar and tortilla strips (if using).

Garnish with extra lime or fresh herbs like cilantro or parsley.

Tips & Variations

Flavor Tips

Use thighs for juicier chicken: Chicken thighs stay more tender and flavorful, especially when pan-seared or grilled.

Let the chicken rest before slicing: This helps retain juices and keeps the meat tender.

Char your corn: For added flavor, sauté or grill the corn until lightly browned for a smoky Southwest vibe.

Balance your dressing: If the dressing is too tangy, add a bit more honey or Greek yogurt to mellow it out.

Spice It Up

Add fresh jalapeños or pickled chili peppers for a spicy crunch.

Mix in hot sauce or an extra dash of chipotle powder to the dressing for a smoky kick.

Swap Greek yogurt with chipotle mayo for a creamy-spicy twist.

Protein Variations

Vegan: Use grilled tofu, tempeh, or roasted chickpeas instead of chicken.

Seafood: Try grilled shrimp or spiced salmon for a coastal twist.

Hard-boiled eggs or canned tuna can work for quick prep.

Add More Mediterranean Flair

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Toss in feta cheese, kalamata olives, or sun-dried tomatoes.

Add fresh mint, parsley, or basil for herbal brightness.

Extra Veggie Boost

Add sliced bell peppers, cucumbers, zucchini ribbons, or shredded carrots.

Toss in roasted sweet potatoes or butternut squash for warmth and color.

Crunch & Texture

Top with tortilla strips, crushed pita chips, or toasted pepitas (pumpkin seeds).

Add quinoa or brown rice to make it a more filling grain bowl.

Meal Prep Tips

Separate components: Store greens, toppings, chicken, and dressing separately to keep everything fresh.

Prep ahead: Cook chicken and mix dressing up to 3 days in advance.

Keep avocado fresh: Dice and add avocado just before serving to avoid browning.

Q&A – Frequently Asked Questions

Q: Can I make this salad ahead of time?
A: Yes! You can prep the chicken, chop the veggies, and make the dressing up to 3 days in advance. Store everything separately and assemble just before serving to keep it fresh.

Q: What can I use instead of Greek yogurt in the dressing?
A: Sour cream, mashed avocado, or a dairy-free yogurt alternative all work well.

Q: Can I grill the chicken instead of pan-searing it?
A: Absolutely. Grilled chicken adds extra smoky flavor and works great for this salad.

Q: How can I make this dairy-free?
A: Skip the cheese and use a dairy-free yogurt or avocado in the dressing.

Q: Is this salad gluten-free?
A: Yes, as long as your tortilla chips or toppings are certified gluten-free.

Estimated Nutrition (Per Serving)

Based on 4 servings and including dressing, avocado, and optional cheese:

Calories: ~450

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Protein: 32g

Carbohydrates: 28g

Fat: 24g

Fiber: 7g

Sugar: 4g

Sodium: ~500mg

Note: Calories may vary slightly depending on exact ingredients, cheese, and dressing used.

Conclusion

This Quick Mediterranean-Southwest Chicken Salad is a vibrant, nourishing fusion that brings together the best of two flavorful worlds. It’s easy to make, packed with color and crunch, and highly customizable to your diet or mood. Whether you’re meal-prepping for the week or serving up a quick dinner, this salad delivers big on taste and nutrition without the fuss.