Low Calorie Chicken Taco Salad

Looking for an easy dinner that won’t have you spending hours in the kitchen? Chicken taco salad has been my go-to meal for busy weeknights ever since my kids started their after-school activities. It’s the kind of recipe that makes everyone at the table happy – fresh, filling, and ready in no time. I usually prep the ingredients while making lunch, so when dinner rolls around, it’s just a matter of putting it all together. The best part? You can customize each bowl to everyone’s taste. My husband skips the beans, while my youngest adds extra corn. It’s become such a regular at our house that my family doesn’t even need to check the weekly menu when they smell the taco seasoning hitting the pan.

What Kind of Lettuce Should I Use?

While this recipe calls for green leaf lettuce, you’ve got plenty of options that’ll work great in this taco salad. Green leaf lettuce offers a nice balance of crunch and tenderness, but romaine is another excellent choice that holds up well under all those toppings. If you prefer something more delicate, butter lettuce can add a softer texture, though it might get weighed down a bit by the heavier ingredients. Just stay away from iceberg lettuce – while it’s crunchy, it doesn’t offer much in terms of flavor or nutrients. Whatever type you choose, make sure to wash and dry your lettuce thoroughly so your dressing sticks better to the leaves.

Options for Substitutions

This taco salad recipe is super adaptable – here’s how you can switch things up:

• Chicken breasts: You can easily swap chicken breasts for chicken thighs, or even use ground turkey or beef. Already have rotisserie chicken? That works great too – just toss it with the taco seasoning and warm it up.
• Ranch dressing: Not a ranch fan? Try using sour cream or Greek yogurt as your base. Mix it with the salsa and cilantro, and you’ll still get that creamy texture.
• Green leaf lettuce: Any lettuce works here – romaine adds extra crunch, iceberg stays crisp longer, or try a mix of spring greens for variety.
• Pepper-jack cheese: Feel free to use cheddar, Monterey Jack, or even a Mexican cheese blend. Want it dairy-free? Just skip the cheese altogether.
• Fresh corn: No fresh corn? Frozen corn works just fine – just thaw and pat dry. Canned corn is okay too, just drain it well.
• Avocados: If avocados aren’t ripe or available, try using guacamole instead. Or leave them out – the salad will still be tasty!
• Tortilla chips: You can use corn tortillas cut into strips and baked, or try crushed Doritos for extra flavor. Going low-carb? Try roasted pumpkin seeds instead.

Watch Out for These Mistakes While Cooking

The biggest mistake when making chicken taco salad is overcooking the chicken, which can turn your perfectly seasoned meat into dry, chewy pieces – instead, cook the chicken just until it reaches 165°F and let it rest for 5 minutes before slicing. Another common error is adding all ingredients to the bowl at once, which can make your salad soggy and unappetizing – try layering the ingredients starting with lettuce, and wait to add the dressing, avocados, and tortilla chips until right before serving. To keep your corn fresh and crisp, avoid overcooking it; a quick 3-4 minute char on each side gives the perfect balance of sweetness and texture while adding a lovely smoky flavor. For the best results, make sure your lettuce is completely dry after washing, as wet lettuce will dilute your dressing and prevent it from coating the ingredients properly.

What to Serve With Chicken Taco Salad?

Since chicken taco salad is already a complete meal, I like to add some simple sides that complement its Mexican-inspired flavors. A warm cup of black bean soup makes a great partner, especially during cooler months. For a lighter option, try serving some grilled corn on the cob with a squeeze of lime and a sprinkle of chili powder – it echoes the flavors in the salad while adding something hot and fresh to the plate. You could also put out a bowl of guacamole and extra tortilla chips for sharing, or add some Spanish rice if you’re feeding a hungry crowd.

Storage Instructions

Prep Ahead: You can cook the chicken and make the dressing up to 2 days in advance. Keep them separate in airtight containers in the fridge. This makes throwing the salad together super quick when you’re ready to eat!

Keep Fresh: If you’re planning to have leftovers, keep all the components separate. Store the lettuce, tomatoes, and other veggies in different containers in the fridge. The dressed salad won’t keep well once mixed, as the lettuce will get soggy and the avocados will brown.

Pack for Lunch: This salad is perfect for meal prep! Layer the ingredients in a large jar or container with the dressing at the bottom, followed by chicken, then hardy veggies, cheese, and lettuce on top. Pack tortilla chips separately to keep them crunchy. When ready to eat, just shake it up or dump it onto a plate!

Preparation Time	10-15 minutes
Cooking Time	20-30 minutes
Total Time	30-45 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1800-2100
• Protein: 90-100 g
• Fat: 120-130 g
• Carbohydrates: 150-160 g

Ingredients

For the chicken:

• 2 tbsp taco seasoning (I use Old El Paso original)
• 1/4 cup vegetable oil
• 2 boneless, skinless chicken breasts
• 2 tbsp butter (I like Land O’Lakes salted)

For the dressing:

• 3/4 cup ranch dressing
• 1/4 cup salsa
• 3 tbsp fresh cilantro, minced (for best flavor)

For the salad:

• 1 large head green leaf lettuce, thinly shredded
• 1/2 cup fresh cilantro leaves (optional, for garnish)
• 1/2 cup pepper-jack cheese, grated
• 3 green onions, sliced
• 2 ears corn, shucked
• tortilla chips (crushed for topping)
• 2 avocados, chopped
• 3 roma tomatoes, chopped

Step 1: Prepare and Cook the Chicken

Generously sprinkle both sides of the chicken breasts with taco seasoning.

Heat oil and butter in a large skillet over medium-high heat.

Cook the chicken on both sides until deep golden brown and cooked through, reaching an internal temperature of 75°C (or about 4 minutes per side).

Once done, set the chicken aside to cool for 5 minutes.

Step 2: Make the Dressing

While the chicken is cooking, pour ranch dressing into a bowl.

Add salsa and chopped cilantro, then stir to combine.

This will make a creamy, flavorful dressing for the salad.

Step 3: Cook the Corn and Prepare Chicken

Using the same skillet you used for the chicken, place the ears of corn and roll them around to coat with the flavorful oil/butter mixture.

Grill the corn on a grill pan or cook in a separate skillet until the corn is crisp but slightly charred on the outside.

Once done, slice the kernels off with a sharp knife and set aside.

Cut the cooled chicken into cubes.

Step 4: Assemble the Salad

On a large platter, layer the shredded lettuce as a base.

Then add the cubed chicken, sliced tomatoes, shredded cheese, corn kernels, avocado slices, spring onions, coriander, and crushed chips.

Drizzle the prepared dressing over the top of the salad, saving some to serve on the side if desired.

Step 5: Serve and Enjoy

Transfer the salad into individual bowls, making sure each serving gets a mix of all the toppings.

Serve with additional dressing on the side.

Enjoy this fresh and vibrant taco salad!

Recipe courtesy Ree Drummond