Chili Lime Southwestern Chicken Salad
This Chili Lime Southwestern Chicken Salad provides 13g protein and 314 calories per serving—a lighter lunch option for maintaining a calorie deficit while training. Quick-preps 4 servings on the stovetop, fitting into busy weekdays without sacrificing nutrition. Ideal for lifters managing daily intake precision without heavy meals before afternoon workouts.
Ingredients
- •Chicken Thigh, Boneless Skinless
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lime Juice, Fresh(80g)
- •Cilantro, Fresh(60g)
- •Garlic(120g)
- •Brown sugar(5g)
- •Red pepper flakes(4g)
- •Cumin, Ground(3g)
- •1 teaspoon salt
- •Greek Yogurt (Nonfat)(60g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Lettuce, Romaine(960g)
- •Tomato, Cherry(240g)
- •Avocado
- •Beans, Black, Canned, Drained(240g)
- •Corn, Sweet, Frozen(240g)
Instructions
- 1Mince the garlic and combine with lime juice, brown sugar, red pepper flakes, ground cumin, olive oil, and half the cilantro in a bowl; whisk until blended. Divide the marinade in half—place the chicken thighs in one portion and refrigerate for at least 30 minutes (or up to 2 hours if time allows); reserve the other half for the dressing.
- 2Heat 1 teaspoon olive oil in a large skillet over medium-high heat. Working in batches to avoid overcrowding, cook the chicken thighs 6–8 minutes per side until golden brown and the internal temperature reaches 165°F. Transfer to a cutting board and rest for 5 minutes.
- 3While the chicken rests, drain and rinse the black beans. Heat the corn in a small skillet over medium heat for 2–3 minutes, stirring occasionally, until warmed through. Set aside.
- 4Slice the rested chicken into strips. Chop the romaine lettuce and halve the cherry tomatoes. Slice the avocado into pieces.
- 5Whisk the reserved marinade with the nonfat Greek yogurt until smooth and creamy for the dressing.
- 6Assemble the salad base in a large bowl: layer the romaine, tomatoes, black beans, corn, and chicken strips. Top with avocado slices and remaining fresh cilantro.
- 7Divide the salad evenly into 4 airtight containers while still assembled, or portion into 4 bowls for immediate serving.
- 8Drizzle the chili-lime dressing over each portion just before serving.
Nutrition — Per Serving
314
calories
13g
protein
10g
fat
- Carbohydrates
- 49g
- Saturated fat
- 1.3g
- Sodium
- 175 mg
- Dietary fiber
- 9.0g
4 servings per batch · ~511g each
Macro data sourced from USDA FoodData Central
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How much protein does Chili Lime Southwestern Chicken Salad have per serving?
Each serving contains 13g of protein and 314 calories, with 10g fat and 49g carbs. This is a carb-dominant salad with moderate protein contribution.
How long does Chili Lime Southwestern Chicken Salad take to prep?
Quick prep time with 4 servings per batch on the stovetop, making it efficient for batch-prepping lighter carb-based lunch portions.
Is Chili Lime Southwestern Chicken Salad good for muscle gain?
With 49g carbs and 314 calories per serving, this salad functions better as a carb/vegetable base in your meal plan rather than a primary protein source. Pair it with additional protein from another meal component to hit daily targets during a muscle gain phase.
