Southwestern Chicken Salad #SundaySupper #ChooseDreams

Chock full of summer vegetables, spicy chicken, cheese and dressed in a lime, cilantro vinaigrette, this Southwestern Chicken Salad will make a healthy meal for the whole family!
Southwestern Chicken Salad

A Healthy, Seasonal Southwestern Chicken Salad

I would rather endure scorching 110º temps day after day than have another bitterly cold winter like we experienced in 2014.  You should have seen my get ups during the worst of it. I often sat at the computer donned in layer upon layer of clothing, my Uggs and a scarf. Brrrrrr. But spring, then summer finally arrived. I ditched my coats, started making frequent visits to my favorite source for fresh produce down the street, created lighter meals, and enjoyed evening walks through the neighborhood with my family. I adore everything to do with summer.

Southwestern Chicken Salad

Served Two Ways

I’m a huge fan of an entree salad, utilizing greens like lettuce, arugula or spinach plus the best of the summer veggies and a topping of protein, be it meat, cheese or both. And purchasing seasonal veggies makes this Southwestern Chicken Salad an economical meal. In fact, you may have many of these ingredients right in your own garden.   I was hoping I could convert the hubby with this spectacular recipe, but it was a no-go. I can usually predict these things.  He’s a Mr. Meat and Potatoes kind of guy, so I had some flour tortillas available for him to make a manly wrap using my salad ingredients. He was a big fan of his version.

Southwestern Chicken Salad

This Week’s Sunday Supper Theme is Family Healthy Fit Lifestyle

I’m joining the Sunday Supper crew, along with AmFam, in encouraging you all to get your family moving, to attempt to eat healthier despite our busy schedules all while staying within our budgets. I love stocking up on sale items, buying loads of chicken breasts when they’re on sale and packing them in family sized portions for my freezer. Hit your farmers’ market for deals on fresh fruits and veggies. Bring your family along and let them help pick out new items to try each week. Having even a small vegetable garden, which the family can all tend to, is another way to introduce new healthy foods into your menus.

I wouldn’t hesitate adding any veggie from my garden to this salad. Freshly picked and steamed green beans or peas would be divine! Besides being economic, tending a garden gets the family outside and off the couch. We always had our children help with digging the shallow trenches, planting the seeds and watering. They were thrilled seeing the first fronds of green peeking through the soil. And they were great little harvesters, too. Keeping active can be fun! This Southwestern Chicken Salad is the perfect excuse to use some of your garden harvest!

Scroll down to check out the other scrumptious healthy recipes for your family we featured this week.

Southwestern Chicken Salad

Serves 4 servings     adjust servings

Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins

A lovely vegetables salad with a lime cilantro vinaigrette, chicken, cheese and some Tex-Mex heat!


  • 4 boneless, skinless chicken breasts

For spice rub

  • 1 teaspoon kosher salt
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried oregano


  • 1/4 cup fresh lime juice
  • 1/4 cup olive oil
  • 2 tablespoons honey
  • 2 tablespoons, chopped fresh cilantro
  • 1 clove of garlic, minced
  • 1/2 teaspoon minced jalapeno or a pinch of red pepper flakes
  • Salt and freshly ground pepper to taste

Salad (these are just suggestions. Use whatever vegetables you'd like)

  • 1-2 Romaine lettuce hearts, thinly sliced
  • 1/2 red bell pepper, seeded, veins removed and sliced or diced
  • 2 ears of fresh sweet corn, grilled or steamed, then kernels removed
  • 1/2 onion, sliced and grilled, then chopped
  • Cherry or grape tomatoes, cut in half
  • Queso fresco (or cheese of your choice), cut into cubes or crumbled


  1. Mix salt and spices together in a small bowl. Rub onto chicken breasts, then grill, cool and shred.
  2. Mix all salad ingredients together in large bowl. In glass jar or measuring cup, mix together dressing ingredients, season with salt and pepper to taste. Pour dressing over salad, mix and serve.


Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 563kcal Calories from fat 197
% Daily Value
Total Fat 22g 34%
Saturated Fat 4g 20%
Transfat 0g
Cholesterol 199mg 66%
Sodium 1144mg 48%
Carbohydrate 27g 9%
Dietary Fiber 4g 16%
Sugars 15g
Protein 65g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
Did you make this recipe?
Leave review!

Get Up and Go Power Breakfasts

Salads and Healthy Snacks

Healthy Fit Lifestyle Dinners

Healthy Desserts


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And I encourage you all to follow the Recipes from the Gardens #ChooseDreams Pinterest Board and their Health and Fitness Board.

Sunday Supper Movement Join the #SundaySupper conversation on twitter on Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET. Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. Check out our#SundaySupper Pinterest board for more fabulous recipes and food photos.

Would you like to join the Sunday Supper Movement? It’s easy. You can sign up by clicking here—>Sunday Supper Movement.

Disclosure: This post is sponsored by American Family Insurance. All opinions are my own.


  1. Your salad looks beautiful! I love the Southwestern flavors you used in that spice rub. I bet it’d be fantastic on shrimp or salmon too!

  2. Great tips, Liz! Individual chicken packets in the freezer is a great recommendation for remedying budget concerns…With or without a tortilla wrap, your salad looks fantabulous! Pinned, of course.

    P.s. Summer over winter any day of the week for sure!

  3. I love these kind of salads, they are pefect for the summer! Quick to make it and very good!! Have a nice sunday 😉

  4. Lizzy , winter for me since it’s fairly mild in this side of the world 😀 Re salad nothing beats fresh produce and summer is a great time for it , your refreshingly delish concoction looks sensational for sure !

  5. Lynn@Happier Than A Pig In Mud says:

    Seems I’m all about southwestern flavors these days, your salad sounds great! Love the ingredients in the dressing:@)

  6. Your chicken salad looks delicious, refreshing but hearty 😀

    Choc Chip Uru

  7. Nice salad Liz and especially the dressing. I do love homemade dressings.

  8. This salad looks so delicious! I just love all the ingredients including such spiced chicken 🙂

  9. I would also prefer a super hot day after day the cold winter like we experienced in 2014 – Summer is the best season! Beautiful food:) I love your salad – especially the freshly grilled corn! Delicious!

  10. This had me a “grilled corn”!

  11. I LOVE Salads for any lunch or dinner, I could live on them when they are full all of these goodies!! I love that you grilled everything!

  12. Liz, I just love your recipe for this delicious chicken salad. It sounds like it will be a winner in my house. Yum!

  13. Love the deconstructed presentation so that everyone can assemble it to their preferences. You could even make lettuce wraps!

  14. I love salads that are packed full of veggies, meat and cheese. This is just my kind of salad.

  15. Liz, this salad looks so good…love the grilled vegetables on this salad! It looks both delicious and healthy and would definitely make a great summer meal. Thanks for sharing!

  16. Liz, this salad looks fantastic. I love every ingredient. Pinned.

  17. Hi Liz, I’m with you in the summertime I prepare us much lighter meals. Love the salad, especially the dressing.

  18. Lizzy this look perfect and delicious!:)

  19. OOO, Liz,
    I adore the rectangular plate of the food separated. DeeeeeeeeeeLISH. xxx

  20. Soooo, you won’t be giving Summer back anytime soon then? I need it to make this salad. 🙂 It looks delicious any way you want to serve it.

  21. I love entree salads too, this is the perfect summer dinner!

  22. This is the perfect summer salad. I love the southwest flavors!

  23. Oh no, if the weather gets too hot I melt. I love sweaters and hot soups – bring on the chill in the air! But I do miss the grill and garden veggies in the winter. This looks delicious and I love the flavors in the spice rub for the chicken.

  24. Southwestern-inspired foods are always a favorite, and this salad looks absolutely wonderful! I’m planning to make it for lunch tomorrow…can’t wait!

  25. This looks utterly delicious and summery!

  26. I love entree salads too. So light and refreshing while also being very satisfying. This looks delicious Liz!

  27. This is one of my favorite salads. It sounds like turning it into a wrap would indeed make the men in our lives happy. 🙂

  28. Like you, I can’t handle the cold. I live in my flip-flops. This salad is a beauty! I love grilled salads in the summer time.

  29. I absolutely love a southwestern style salad! I love that you had the wrap version available for the hubby…versatility is awesome!

  30. Winter 2014 is something I never want to experience again. It hasn’t been blazing hot often but I’m loving that it’s not cold and snowing. This vibrant salad would be welcome any time of the year.

  31. Love the wrap options for the hubs 🙂 As much as I dig a good entree salad in the summer, I’m a sucker for a wrap, too. Great idea, Liz!

  32. I believe this is the big salad that would make Elaine on Seinfeld proud and happy to eat. It makes me happy!

  33. I’m good with 110 – it’s the 117 weather that gets me.

    Love this salad – we do a lot of salads in the summer, and this incorporates some fresh ingredients so you feel like you are experiencing summer.

  34. Lizzy,
    Great way to get the hubby to eat salads. Luckily this summer hasn’t been to warm and I’ve been pretty comfortable.

  35. I’d much rather a cold winter over a boiling hot day- at least when it’s cold, you can wear heaps of clothes and sit in front of the fire!! In summer, there’s not much you can do other than turning on the fans/aircon (which is no good for the environment!) 😛 I really love salads in summer though!! And your salad looks great- the chicken looks so tasty! 🙂

  36. I am a big fan of the whole dinner salad as well, Liz. Especially for hot summer days when just turning the stove on seems to add heat to the room, never mind the oven! Your salad is beautiful!

  37. A lovely fresh looking salad with great flavours on the chicken.

  38. This looks like something we would really enjoy. My husband is always asking for “chicken salad” for dinner. I have pinned this to make soon!


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