Bone-Healthy Southwestern Chicken Salad

Updated: September 6, 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

This salad is easy to make, a healthy “comfort” food, and bursting with flavor. Plus, you’ll get a boost of three super bone-healthy nutrients! Check Out The Full Blog Post Here!
4.34 from 3 votes
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!

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!

  10. sharon

    September 19, 2022 , 11:50 am

    Thank you , this article Give me so much hope with medication

  11. Chelsea Dugas

    September 20, 2022 , 1:45 pm

    So happy to hear this, Sharon! You’re so welcome! 🙂

    – Chelsea @ AlgaeCal

  12. anita gioia aguirre

    January 3, 2023 , 5:09 pm

    this sounds delicious, has every thing I need.

  13. Chelsea Dugas

    January 4, 2023 , 7:43 am

    That’s great to hear, Anita! Do let us know if you try it! Be sure to also check out our various other bone-healthy recipes on our blog HERE. 🙂

    – Chelsea @ AlgaeCal

  14. Mary

    January 8, 2023 , 3:16 am

    Yes I will do the salad. Sounds good! I don’t eat avocados!

  15. Brianne AlgaeCal

    January 8, 2023 , 2:41 pm

    Hi Mary,

    Thank you for your comment! So happy to hear you would like to try this recipe! Feel free to modify it and remove any ingredients you don’t personally enjoy 🙂

    – Brianne @ AlgaeCal

  16. Zita

    January 15, 2023 , 1:44 am

    I can’t wait to try this hopefully it will help my leg cramps

  17. Brianne AlgaeCal

    January 15, 2023 , 12:35 pm

    Hi Zita,

    We’re so excited for you to give this recipe a try! We’re also so sorry to hear about your leg cramps. Did you know this could be a sign of magnesium deficiency? To learn more, click HERE.

    I hope this helps!

    – Brianne @ AlgaeCal

  18. Regina Blood

    February 5, 2023 , 10:53 am

    Beautiful, yummy salad! Bursting with flavor, thank you so much for sharing this recipe, it is fantastic and good any time!

  19. Chelsea Dugas

    February 7, 2023 , 11:40 am

    So happy to hear this, Regina! Be sure to scope out some of the other yummy, bone-nourishing recipes we offer on our blog HERE. Bon appétit! 🙂

    – Chelsea @ AlgaeCal

  20. Jennifer

    July 12, 2023 , 2:53 am

    Just looking over the recipe , I’d cook the sweet potatoes & chicken both together in a 425 degree oven. Actually assuming sweet & russet potatoes need same time to cook, I’d bake the sweet potatoes for 10-15 minutes first before adding chicken breast meat cut into little strips. This is what i do with Russet potatoes & chicken breast routinely , and I try different ways of seasoning this dish, including adding onions with the potatoes and then a vegetable and some beans the last 20 minutes. I understand this is a COLD dish though. I’m reallly just saying you could cook the chicken & sweet potato together in the oven to save time & you’d have fewer pots & pans to clean. Sorry for getting so off track!

  21. Brianne AlgaeCal

    July 12, 2023 , 10:08 am

    Thanks so much for sharing your thoughts, Jennifer! 🙂
    – Brianne

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

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, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,