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High-Protein Southwest Chicken Salad – Healthy Meal Prep Lunch

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Baked Southwest-spiced chicken, black beans, and corn create the ultimate vibrant, high-protein lunch! This healthy meal prep winner features a zesty Greek yogurt dressing.

  • Total Time: 35 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breast
  • 2 tablespoons Southwest spice blend (chili powder, cumin, paprika)
  • 6 cups mixed spring greens or chopped romaine lettuce
  • 1 (15 oz) can black beans, rinsed and drained
  • 1 cup frozen corn, thawed
  • 1/4 cup plain non-fat Greek yogurt
  • 2 tablespoons fresh lime juice
  • 1/4 cup chopped fresh cilantro

Instructions

  1. Step 1: Preheat oven to 400°F (200°C). Rub the chicken breasts with 1.5 tablespoons of the Southwest spice blend and a pinch of salt. Bake for 20-25 minutes until the internal temperature reaches 165°F. Dice or shred the chicken once it is cool enough to handle.
  2. Step 2: While the chicken cools, prepare the dressing. In a small bowl, whisk together the Greek yogurt, lime juice, and the remaining 1/2 tablespoon of Southwest spice blend until smooth. Add 1-2 tablespoons of water or milk if a thinner consistency is desired.
  3. Step 3: In a large mixing bowl, combine the rinsed black beans, thawed corn, and chopped cilantro. If desired, lightly mix the diced chicken with this mixture.
  4. Step 4: For meal prepping, divide the 6 cups of spring greens evenly among 4-5 meal prep containers. Layer the black bean and corn mixture over the greens, followed by a portion of the seasoned chicken.
  5. Step 5: Drizzle the Southwest yogurt dressing over each container immediately before serving, or store the dressing separately in small containers to maintain lettuce crispness throughout the week.

Notes

  • To maximize freshness for meal prepping, always store the Southwest yogurt dressing in a separate small condiment cup; the layered salad base will remain crisp for 3 to 4 days refrigerated.
  • If time allows, marinate the chicken breasts in the Southwest spice blend and a splash of lime juice for at least 30 minutes before baking; this is a quick chef’s trick to ensure the flavor penetrates the meat deeply.
  • For a satisfying textural contrast, top your portion with crushed tortilla chips, crunchy pepitas, or a few slices of fresh avocado right before serving.
  • If the non-fat Greek yogurt yields a dressing that is too thick to drizzle, use 1 to 2 tablespoons of cold water or a splash of milk to adjust the consistency until it flows smoothly.
  • Author: ilina
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 large salad portion (approx. 400g)
  • Calories: 365
  • Sodium: 245mg
  • Fat: 11g
  • Saturated Fat: 2g
  • Unsaturated Fat: *Note: %DV for Unsaturated Fat and Trans Fat is typically not displayed on standard US nutrition labels.*
  • Trans Fat: 0g
  • Protein: 50g

Find it online: https://recipessd.com/high-protein-southwest-chicken-salad-healthy-meal-prep-lunch/