Low Carb Southwest Chicken Jar Salad

Looking for a satisfying yet healthy meal option?

Dive into the vibrant flavors of this Low-Carb Southwest Chicken Salad. Packed with tender grilled chicken, crisp vegetables, creamy avocado, and zesty lime dressing, this salad is a celebration of southwestern cuisine with a healthy twist. Plus, it's low in carbohydrates, making it perfect for those watching their carb intake without sacrificing taste or satisfaction.

Despite being light and healthy, this southwest chicken salad is surprisingly filling and satisfying. The combination of protein, fiber, and healthy fats helps keep you full and satisfied for longer, making it a satisfying meal option.

Ingredients Notes:

1. Chicken: Opt for lean cuts like boneless, skinless chicken breasts to keep the dish low in fat. You can also use grilled shrimp or tofu for a vegetarian option.

2. Salad Greens: Choose a mix of your favorite greens such as romaine lettuce, spinach, kale, or arugula.

3. Black Beans (Optional): While black beans add protein and fiber to the salad, they also contribute some carbohydrates. If you're strictly following a low-carb diet, you can omit them or reduce the amount according to your dietary preferences.

4. Avocado: Avocado adds creaminess and healthy fats to the salad. Make sure to use ripe avocados for the best flavor and texture.

5. Lime: Fresh lime juice is key to the bright, tangy dressing. You can also add lime zest for extra citrus flavor.

6. Cilantro: Cilantro adds a refreshing herbal note to the salad. If you're not a fan of cilantro, you can substitute it with fresh parsley or omit it altogether.

7. Spices: The combination of chili powder, cumin, and paprika gives the chicken a bold and smoky flavor. Adjust the amount of spices according to your preference for heat.

8. Olive Oil: Extra virgin olive oil is used for both marinating the chicken and making the dressing. It adds richness and healthy monounsaturated fats to the dish.

9. Garlic: Fresh minced garlic adds aromatic flavor to the dressing. You can adjust the amount based on your taste preference.

10. Tomatoes: Opt for ripe cherry tomatoes for the best flavor and sweetness. You can also use grape tomatoes or diced roma tomatoes as alternatives.

11. Red Pepper Flakes: Red pepper flakes add heat and a subtle smoky flavor to the salad. Adjust the amount according to your spice preference. You can also use finely chopped fresh chili peppers, such as jalapeños or serranos, for a fresher kick.

12. Corn: Fresh, frozen, or canned corn kernels can be used in the salad. If using fresh corn, cook it by boiling, grilling, or roasting until tender. If using frozen corn, thaw it before adding it to the salad. Canned corn can be drained and rinsed before adding to reduce the sodium content.

13. Salt and Pepper: Season the chicken and dressing with salt and pepper to enhance the overall flavor of the salad.

If you are new to making your own jar salads, here are some personal tips to make it a success:

1. Longer Freshness: Layering ingredients in jars helps prevent them from getting soggy. By keeping the dressing at the bottom and sturdy ingredients like proteins and grains separated from delicate greens, jar salads stay fresh longer compared to traditional pre-mixed salads.

2. Portion Control: Using jars helps with portion control, as each jar contains a predetermined serving size. This can be beneficial for those trying to manage their calorie intake or portion sizes.

3. Reduced Waste: Jar salads can help reduce food waste because you can use up small quantities of leftover ingredients. Additionally, the jars are reusable, making them an eco-friendly option compared to disposable containers.

4. Easy Assembly: Layering ingredients in jars is quick and easy. Once you have all your ingredients prepped, assembly is simply a matter of stacking them in the jars in the desired order.

5. Meal Prep: Jar salads are excellent for meal prep. You can prepare multiple servings at once, storing them in the refrigerator for several days. This saves time during the week and ensures you have healthy meals readily available.

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Low Carb Chicken Southwest Salad

Yield 3 jars

Author Kim Alexander

Prep time

18 Min

Total time

18 Min

Cook modePrevent screen from turning off

Ingredients

• 4-5 boneless, skinless chicken thighs
• 2 tablespoons lime juice
• 2 tablespoons olive oil
• 1/4 cup cilantro
• 1/4 tablespoon cumin
• 1 clove garlic, minced
• Salt and pepper to taste
• Red pepper flakes, to taste
• 1/4 cup low fat greek yogurt
• 3 cups mixed salad greens (such as romaine, spinach, or arugula)
• 2 cup cherry tomatoes, halved
• 1 cup cooked corn kernels (fresh, frozen, or canned)
• 1 can black beans, drained and rinsed (optional)
• 3 avocado, diced
• 1/2 cup shredded cheddar cheese ( optional)
• Lime wedges for serving

Instructions

1. Prepare the marinade by mixing lime juice, olive oil, minced garlic, salt, pepper, and red pepper flakes in a small bowl. Save half of the marinade for salad dressing.
2. Place chicken in marinade and mix to coat evenly. Set aside for 30 minutes before cooking.
3. In a skillet, add chicken and sear for 4-5 minutes on each side until cooked through. Transfer out of pan and allow to rest before slicing.
4. Mix reserved marinade with yogurt until smooth and blended.
5. Divide the dressing evenly among the jars, placing it at the bottom.
6. Add the layers: tomatoes, corn, black beans ,chicken, cheese then greens on top.
7. Top the greens with sliced avocado tossed in lime juice to prevent browning.
8. Seal the jars tightly with lids and store them in the refrigerator. When ready to eat, shake the jars to distribute the dressing evenly, or pour the contents into a bowl and toss to combine.

Nutrition Facts

Calories

419

Sat. Fat

20.4 g

Fiber

10 g

Net carbs

19.3 g

Protein

33 g

Sodium

815 mg

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