High-Protein Southwest Quinoa Salad (Mild & Healthy)
This Southwest Quinoa Salad is colorful, hearty, and protein-packed, combining fluffy quinoa, black beans, grilled chicken, sweet corn, crisp veggies, and a creamy lime-yogurt dressing. It’s non-spicy, refreshing, and very satisfying—ideal for clean eating and weight-friendly meals.
⏱️ Time Required
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
🧺 Ingredients
Salad
1 cup cooked quinoa (cooled)
1 cup grilled chicken breast, diced
(or chickpeas for vegetarian option)
½ cup black beans, rinsed & drained
½ cup sweet corn (boiled or frozen)
1 small red bell pepper, diced
½ cup cucumber, diced
2 tbsp red onion, finely chopped
2 tbsp fresh coriander or parsley, chopped
1 tbsp olive oil
Creamy Lime Yogurt Dressing
¼ cup Greek yogurt (low-fat or full)
1½ tbsp fresh lime juice
1 tsp honey
½ tsp ground cumin (very mild)
Salt to taste
1–2 tbsp water (to thin if needed)
👩🍳 Instructions
1. Cook the Quinoa
Rinse quinoa well. Cook in water (1:2 ratio). Let cool completely.
2. Prepare the Chicken
Grill or pan-cook chicken with a pinch of salt and olive oil. Dice once cooled.
3. Make the Dressing
Whisk yogurt, lime juice, honey, cumin, salt, and water until smooth.
4. Assemble the Salad
In a large bowl, add quinoa, chicken, beans, corn, vegetables, and herbs.
5. Dress & Toss
Pour dressing over salad. Toss gently until evenly coated.
6. Serve or Chill
Serve immediately or chill for 20 minutes for better flavor.
💡 Tips & Variations
For extra protein, add boiled eggs or grilled tofu
Add avocado just before serving
For dairy-free: use tahini + lemon + water
Meal-prep friendly: stays fresh 2 days refrigerated
❓ Frequently Asked Questions
Q: Is this salad spicy?
No, it’s completely mild and family-friendly.
Q: Can I skip chicken?
Yes! Use chickpeas or lentils for a vegetarian high-protein version.
Q: Can I eat it cold?
Yes, it tastes even better chilled.
Q: Is it weight-loss friendly?
Absolutely—high protein, fiber-rich, and balanced.
🧮 Nutritional Information
Calories: ~380 kacl
Protein: ~32 g
Carbohydrates: ~35 g
Fiber: ~8 g
Fat: ~10 g