Chili Lime Southwestern Chicken Salad

This Chili Lime Southwestern Chicken Salad bursts with vibrant colors and fresh flavors, making it both tasty and healthy. It’s packed with heart-friendly antioxidants, essential vitamins, and minerals. While staying low in calories. The zesty chili lime marinade is easy to make and doubles as the salad dressing, saving you time in the kitchen.

For a vegetarian version, skip the chicken and add more beans or grilled tofu. You can also switch black beans for kidney or pinto beans for a different taste.

Ingredients

For the marinade

• 2 tablespoons olive oil, divided
  
• ⅓ cup fresh lime juice
  
• 4 tablespoons finely chopped cilantro or parsley
  
• 2 garlic cloves, crushed
  
• ½ teaspoon red chili flakes
  
• ½ teaspoon ground cumin
  
• 2 skinless, boneless chicken breasts (about 12 ounces)
  
• ¼ cup plain Greek yogurt
  

For the salad

• 2 hearts of Romaine lettuce, chopped (about 4 cups)
  
• 1 cup cooked or canned black beans, drained and rinsed
  
• 1 cup cherry or grape tomatoes, halved
  
• 1 cup fresh or frozen corn kernels, thawed
  
• 1 ripe avocado, diced
  
• 1 cup mini or full-sized bell peppers, sliced
  
• Lime wedges for garnish (optional)
  

Directions

1. In a bowl, whisk olive oil, lime juice, cilantro or parsley, garlic, chili flakes, and cumin.
   
2. Place chicken in a dish and coat with half the marinade. Let sit for 1 or 2 hours if possible.
   
3. Add Greek yogurt to the rest of the marinade to make the dressing. Refrigerate until needed.
   
4. Preheat the grill to medium-high. Cook chicken, flipping once, until golden and cooked through — about 15–20 minutes.
   
5. Rest chicken, then slice into strips.
   
6. Arrange lettuce, beans, tomatoes, corn, avocado, peppers, and chicken in a bowl or platter.
7. Drizzle with dressing, garnish with lime wedges, and serve. Serves four.
   

Heart Health Benefits of Chili Lime Southwestern Chicken Salad

This salad is a balanced meal that supports heart wellness. The lean chicken offers protein without excess saturated fat, an important choice for a heart health diet. Olive oil in the marinade is high in healthy fats that can lower LDL cholesterol and help with blood pressure management.

Black beans provide plant-based protein and fiber, both linked to better cholesterol levels and heart attack prevention. Avocado contains monounsaturated fats that may reduce inflammation, a key factor in cardiovascular disease. Lime juice adds vitamin C, which can protect blood vessels and improve circulation.

The vegetables, peppers, corn, and tomatoes, bring antioxidants that support overall heart wellness. Meals like this can be a valuable part of a Southwestern diet heart plan or a plant based heart diet aimed at lowering heart disease risk.

FAQs

Is chicken salad considered heart healthy?

Yes, if made with lean chicken, healthy fats, and fresh vegetables, it can support heart health.

Which salad is good for heart patients?

Salads with lean protein, leafy greens, beans, avocado, and olive oil are great choices.

How many calories in a chili’s Southwest chicken salad?

Restaurant versions vary, but homemade versions like this are usually much lower in calories and sodium.

How many calories are in a Southwestern chicken salad?

This recipe provides about 350–400 calories per serving, depending on portion size.