Bone-Healthy Southwestern Chicken Salad

Published: November 6, 2020
Updated: March 24, 2022

Southwestern Chicken Salad

Whenever I’m craving a delicious salad that’s hearty, fresh, and nutritious… I think of this recipe. It ticks all the boxes and is the perfect blend of flavor and color… and that isn’t even the best part. 

This salad is jam-packed with potassium. There’s a whopping 1232 mg per serving… that’s like eating 3 bananas! Potassium is crucial for bone health, and it helps lower blood pressure, reduces muscle cramps, and more.

You’ll also get plenty of bone-healthy magnesium thanks to the black beans, sweet potato, and avocado. 

And by including black beans and chicken, you get a protein boost! You might know that protein is vital for muscle growth, but did you know that it helps build strong bones

Filled with bone-healthy ingredients, easy to make, and “by far the yummiest salad” (says my husband), there are so many things to love about this recipe. So let’s get started!

Southwestern Chicken Salad

Southwestern Chicken Salad Recipe

5 from 1 vote
Prep Time 15 mins
Cook Time 30 mins
Course Main Course
Cuisine American
Servings 6 people
Calories 399 kcal

Ingredients
  

  • 2 sweet potatoes medium
  • 2 chicken breasts
  • 2 tbsp olive oil
  • 1 ear corn husked or ¾ cup canned corn, drained
  • 15 oz black beans rinsed & drained
  • 1 red bell pepper
  • 2 green onions
  • 1/2 cup cilantro
  • 2 avocados
  • 2 limes juiced
  • Salt & pepper to taste

Instructions
 

  • Preheat the oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper.
  • Rinse, peel, and cut the sweet potatoes into 1/2 inch slices. In a large bowl, toss with 1 tbsp olive oil. Season with salt & pepper.
  • Place the sweet potatoes on the baking sheet. Add the ear of corn, if using. Roast until tender (around 30 minutes). Set aside once cooked.
  • Cut the chicken breast into strips.
  • Heat 1 tbsp olive oil in a pan and pan-roast the chicken until cooked through and starting to brown. Set aside.
  • Wash all produce. Chop the red pepper, onions, and cilantro. Pit and slice the avocados.
  • Once cool to touch, use a sharp knife to remove the corn kernels from the cob.
  • Gently mix together all ingredients except the chicken. Arrange the chicken slices on top.
  • Season with salt and pepper to taste. Enjoy!

Video

Notes

Feel free to swap in other proteins for the chicken! We’ve tried it with salmon for extra omega 3s and even tofu for a calcium boost. Or if you’re feeling like surf ‘n’ turf, try it with steak and shrimp (my husband’s favorite version).

Nutrition

Calories: 399kcalCarbohydrates: 44gProtein: 26gFat: 15gSaturated Fat: 2gCholesterol: 48mgSodium: 139mgPotassium: 1232mgFiber: 14gSugar: 6gVitamin A: 11598IUVitamin C: 43mgCalcium: 64mgIron: 3mg
Keyword chicken, salad
Tried this recipe?Let us know how it was!

Takeaways

This colorful salad is perfect year-round and is a guaranteed crowd-pleaser. It’s easy to make, packs in mega amounts of potassium, and is a good source of magnesium and protein. 

I hope you like this Southwestern Chicken Salad recipe. And as always, let me know how it turns out in the comments section below!

Article Comments

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Recipe Rating




  1. Alexandra Paz Paz

    December 4, 2020 , 12:58 pm

    5 stars
    I Will do salad right away. It looks great!!

  2. Blaire AlgaeCal

    December 7, 2020 , 3:31 pm

    Great to hear, Alexandra! Let us know how you like it ?

    – Blaire @ AlgaeCal

  3. Copi

    April 10, 2021 , 8:30 am

    It’s filled all goodness; sweet potato adds that sweetness and turns the whole dish into a palate pleasing belly satisfying experience. Made something similar. I like the added nutritional data.

  4. Blaire AlgaeCal

    April 13, 2021 , 8:58 am

    Thank you for your lovely feedback, Copi! ❤️

    – Blaire @ AlgaeCal

  5. kathie Franks

    June 4, 2021 , 8:31 pm

    This salad sounds great! Will be trying it soon.

  6. Blaire AlgaeCal

    June 8, 2021 , 10:51 am

    Awesome, Kathie! We hope you enjoy ?

    – Blaire @ AlgaeCal

  7. Louise Goulet

    August 10, 2021 , 11:38 am

    Sounds like a healthy, tasty salad. I will have to try it and may add a few roasted slivered almonds to it.

  8. Blaire AlgaeCal

    August 10, 2021 , 1:44 pm

    Roasted slivered almonds would be a delicious addition, Louise ? Enjoy!

    – Blaire @ AlgaeCal

  9. Jodi

    August 28, 2021 , 5:12 pm

    I’ve made this salad twice & it has already become a family favorite!

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,