Easy Southwestern Chicken Salad (Dietitian-Approved Lunch Idea)
Welcome to our Recipes With No Food Rules Series, where we celebrate the joy of intuitive eating and wholesome meals that nourish both the body and soul without the food rules.
When it comes to lunch, many of us want something quick, flavorful, and satisfying. This Southwestern Chicken Salad checks all those boxes—it’s creamy, zesty, and packed with texture. Plus, it’s versatile enough to enjoy however feels good to you: wrapped in a tortilla, on top of greens, with crackers, or even by the spoonful.
As a dietitian who practices from an intuitive eating and anti-diet approach, I love meals like this because they focus on pleasure, satisfaction, and nourishment. There’s no “right” way to enjoy it. It’s about what feels supportive and satisfying for your body in the moment.
Why We Love This Recipe
✨ Flexible protein – Chicken is a great base, but you could easily swap in canned tuna, shredded tofu, or even chickpeas for a vegetarian option.
✨ Creamy + tangy – Using full-fat Greek yogurt or skyr makes it rich and satisfying while giving a boost of protein.
✨ Balanced textures – Crisp veggies, creamy dressing, hearty beans, and sweet pops of corn.
This isn’t about “perfectly balanced macros”. It’s about building a meal that’s enjoyable, filling, and gives you steady energy to get through the day.
Share this recipe with your friends and family for an easy lunch idea for work or school.
Instructions
- Cook and shred the chicken (or use a pre-cooked option). Let it cool slightly.
- In a large bowl, whisk together yogurt, lime juice, and spices. Adjust salt, pepper, and cayenne to taste.
- Add shredded chicken, beans, peppers, corn, onion, and cilantro. Stir until everything is well coated.
- Taste and adjust seasoning. Enjoy immediately, or refrigerate for up to 3–4 days.
Enjoy it spooned in a tortilla wrap with greens or served with a side of crackers or tortilla chips. This also makes for a great dish to bring to any gathering.
Ingredients
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2 boneless, skinless chicken breast or leftover rotisserie chicken
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Salt & pepper, to taste
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1 cup plain Greek yogurt or skyr
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2 tbsp lime juice
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¾ tsp ground cumin
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¾ tsp chili powder
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¾ tsp smoked paprika
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Cayenne (optional), to taste
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¾ cup black beans
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½ cup finely diced red bell pepper
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½ cup frozen corn, you can saute in a pan with oil prior to
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¼ cup finely diced red onion
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¼ cup chopped cilantro
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