When I need a quick lunch that actually keeps me full, this Southwest chicken salad delivers — creamy, spicy dressing, crunchy vegetables, and canned chicken tossed in one bowl. 53g protein and 6g net carbs, perfect for meal prep.
One of the reasons I keep canned chicken in my pantry is because it makes high-protein meals like this come together in minutes. This Southwest Chicken Salad is one of my favorite ways to use it because everything gets mixed together in one bowl with creamy Greek yogurt, crunchy celery and red bell pepper, baby corn, cilantro, taco seasoning, and a little sriracha for just the right amount of kick. It has all the bold Southwest flavors I love without spending time cooking or shredding chicken.
I also use baby corn instead of regular corn in this recipe. Regular corn is higher in carbs, but baby corn is a great low-carb alternative with only about 2 grams of net carbs per 6 spears, so you still get that sweet crunch without adding a lot of extra carbs. Swapping the mayo for Greek yogurt also gives the dressing a creamy texture while adding even more protein to help make this salad satisfying.
What I love most about this recipe is how much food it makes. It's a high-volume meal packed with lean protein and crunchy vegetables, so you get a big, filling portion that keeps you satisfied for hours. I like eating it straight from the bowl, but it's also great served over lettuce, tucked into a low-carb wrap, or meal prepped for easy lunches throughout the week.
Why do you use baby corn instead of regular corn?
Regular corn is relatively high in carbohydrates, while baby corn is much lower in net carbs. It gives this salad the same satisfying crunch and a touch of sweetness without adding nearly as many carbs.
Six baby corn spears contain only about 2 grams of net carbs, making them a great swap if you’re following a low-carb or keto lifestyle. I keep a can of baby corn in my pantry because it’s an easy way to add extra crunch and volume to recipes without significantly increasing the carb count.
Storage information
Store any leftover Southwest chicken salad in an airtight container in the refrigerator for up to 4 days. Give it a quick stir before serving, as a little liquid may separate during storage.
I don’t recommend freezing this recipe since the Greek yogurt dressing and fresh vegetables won’t have the same texture after thawing.
Drain the liquid out of the canned chicken. Scoop the chicken into a medium-large bowl and shred into smaller pieces with a fork.
For this step
12.5 oz canned chicken
2
Combine everything
Add remaining ingredients and mix until combined.
For this step
1/3 cup canned whole baby corn, cut into smaller pieces
1/4 medium red bell pepper, diced
2 stalks celery, diced
1/4 cup plain Greek yogurt
1 teaspoon sriracha
1 teaspoon taco seasoning
1 tablespoon chopped cilantro
pinch of salt
Nutrition
Per serving: Whole recipe
Calories
287
Fat
5g
Protein
53g
Total carbs
9g
Net carbs
6g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
Can I use fresh chicken instead of canned chicken?
Yes! If you prefer, you can substitute about 2 cups of cooked, shredded chicken breast or rotisserie chicken for the canned chicken. I like using canned chicken because it's inexpensive, always ready to use, and makes this recipe come together in just a few minutes.
Can I make this ahead of time?
Absolutely! This Southwest chicken salad is perfect for meal prep. Store it in an airtight container in the refrigerator for up to 4 days. The flavors actually get even better after they've had time to meld together.
Can I make this recipe spicier?
Definitely. Add extra sriracha, stir in some diced jalapeños, or sprinkle in a little cayenne pepper if you like more heat. For a milder version, simply reduce or omit the sriracha.
Can I use mayonnaise instead of Greek yogurt?
Yes. You can substitute mayonnaise for the Greek yogurt if you prefer a more traditional chicken salad. I like using Greek yogurt because it adds creaminess while boosting the protein.
Meal prepping for the week and want to make 5 servings of this at once. Straight multiply on everything, or does the dressing ratio need tweaking when you scale up? I’ve noticed with yogurt-based dressings that sriracha gets more intense in bigger batches, should I dial that back?
I’d multiply everything straight except the sriracha. Go with 4 teaspoons instead of 5 and taste before you portion it out, because you’re right about the heat building. By day three in the fridge mine is noticeably spicier than it was on Sunday. The yogurt scales fine at 1 1/4 cups.
I meal prep every Sunday and this is exactly the kind of high-protein lunch I’ve been wanting to add. My only worry is whether the celery and bell pepper hold up if everything’s mixed together ahead of time. Better to keep the dressing separate until eating, or does it stay good fully assembled for 3-4 days?
Thanks Brittany, I assemble mine fully and it holds through day 4. The celery and bell pepper stay crisp in there. You’ll see a little liquid separate out of the Greek yogurt around day three, so give it a good stir before you eat.
Six net carbs and I didn’t crash at 3pm like I usually do with lunch salads. The canned chicken skeptic in me was wrong. Sriracha is a little quiet though, does doubling it hold the dressing together?
Hi Tom, doubling it won’t loosen anything. Two teaspoons of sriracha against a quarter cup of Greek yogurt is barely any extra liquid, so the dressing stays thick. The bigger thing to watch is the salt, sriracha carries a fair amount and it stacks with the taco seasoning. I taste before I add the pinch of salt when I go heavy on the heat. Glad the canned chicken won you over.
