Recipe Southwest Salad: 5 Best Serving Ideas

Recipe Southwest Salad from Lauren Walker, “a chef who led the way in a generation of young eaters” For this salad, there is one trick: The dressing is made with peanut butter.

If you are allergic to nuts, you can omit them, but I think it adds depth of flavor and makes this salad taste rich and amazing.

If you do not have peanuts or want to use something else as a base for your dressing, almond butter would work fine.

How to make Recipe Southwest Salad


  • 2 tablespoons toasted pepitas (pumpkin seeds)
  • 2 rotisserie chicken breasts, skinless and boneless, pulled into big pieces
  • 2 ears of corn, cut off the cob
  • 1/4 cup shredded sharp cheddar cheese
  • Lettuce for serving (I used black kale)
  • For the dressing:
  • 1/4 cup creamy peanut butter (or another nut butter)


Step 1: To make the peanut dressing, whisk together the peanut butter, water (add more if needed to reach desired consistency), and salt in a small bowl.

Step 2: Heat 1/4 cup of olive oil in a small skillet over medium heat. Add the pepitas and toast until they are fragrant and golden-brown, about 4-5 minutes. Pour the toasted pepitas into a large bowl.

Step 3: Heat 1 tablespoon of olive oil in the same skillet and add the chicken breast pieces.

Step 4: Stir fry the chicken for about 10 minutes or until it is no longer pink, turning occasionally. Set aside to cool.

Step 5: Mix the lettuce, corn, cheese, and chicken in a large bowl. Drizzle with dressing. Serve immediately.

Nutrition facts of Recipe Southwest Salad

Amount Per Serving

  • Calories: 341
  • Fat: 17g Protein: 16g
  • Cholesterol: 44mg
  • Sodium: 391mg
  • Potassium: 155mg
  • Carbohydrates: 18g
  • Fiber: 4g
  • Sugar: 9g

Health Benefits of Recipe Southwest Salad

Here are the nutrients of Recipe Southwest Salad from Lauren Walker’s book, “The Lauren Health & Fitness Cookbook:

Recipe Southwest Salad
Recipe Southwest Salad

A Healthy Way to Lose Weight and Feel Great” Peanuts are rich in monounsaturated fatty acids, which may help lower your cholesterol.

Phytoestrogens found in peanuts may reduce the risk of breast cancer. Healthy fats found in peanuts reduce inflammation.

5 Best Serving Ideas for Recipe Southwest Salad

1. If you’re rushing to make this salad, a chopped rotisserie chicken can be substituted for the chicken breast.

2. Instead of corn on the cob, use frozen corn and stir into the salad, or add a good handful of fresh kernels (about 1 1/2 cups).

3. Serve Recipe Southwest Salad with baked tortilla chips on top or alongside it.

4. You could also serve Recipe Southwest Salad over a bed of greens instead of lettuce.

5. If you are not a nut-lover, use grapeseed oil to saute the chicken or pumpkin seeds instead of olive oil.

Vegetarian Southwest salad

Recipe Southwest Salad is a great vegetable version of Recipe Southwest Salad. A must-have for any vegetarian recipe box, it provides corn chips and the satiating protein from grilled tofu.

I try to include at least one vegetarian main dish at each meal, so I’ve made some changes to Menu Plan Monday order this week.

Instead of tuna salad on crackers and Swiss cheese sandwiches, I decided to make soy cheese for the tuna salad.

Best dressing for Southwest salad

I use peanut butter to make the dressing because I like the flavor it adds to this recipe. If you do not have peanuts or want to use something else as a base for your dressing, almond butter would work just fine (or even sunflower seed butter).

Southwest salad dressing vinaigrette

Recipe Southwest Salad is one of the simplest, most versatile dressings. A good vinaigrette can be whisked together in minutes and is a great base for experimenting with various flavors. I like to make my dressing rather than store-bought dressings because I know exactly what’s in them.

How Long Will It Take To Prepare?

Preparing my dressing takes no more than 5 minutes. Please make sure to use the best-quality ingredients possible.

How To Make More Delicious?

Try out my Easy Roasted Tomato Vinaigrette, Sun-dried Tomato Vinaigrette, or Basil Vinaigrette. You can use my recipes as a starting point to create your perfect dressing.

How to Store?

Place dressing in an air-tight glass or plastic jar and keep in the refrigerator for up to one week.

PER SERVING: 5 grams protein, 40 percent daily carb goal (8g fiber), 0g dietary fat. The more times you make this recipe, the more you will love it.

Is It Suitable For Pregnant Women?

I don’t recommend any recipes that might have high levels of nuts or peanuts. It’s best to check with your doctor first.

Recipe Southwest Salad
Recipe Southwest Salad

Also, your baby might be sensitive to the foods you eat during pregnancy, so check this recipe out with your baby’s doctor before making it.

Is It Good For Diabetic Patients?

IRecipe Southwest Salad is combined with exercise and a healthy diet, it will not harm your blood sugar. If you have diabetes, please check with your doctor first.

How Much Weight Loss?

Weight loss will vary depending on your calories, but this is a healthy meal. Your weight loss may differ from mine depending on how much you alter ingredients or make substitutions.

Is It Suitable For Heart Patients?

This recipe contains nuts, so it is not good for people with any nut allergy. However, half of the calories in this recipe come from avocado, low-fat food that does not raise cholesterol levels.

Is It Suitable For Cancer Patients?

I am not a doctor, and I cannot give any medical advice; always consult your doctor before taking any supplements.

Recipe Southwest Salad is suitable for those with no history of cancer or disease. Those who have experienced cancer may want to talk to their doctors before using this recipe.


If you are planning to lose weight, I highly recommend this recipe. It will keep you full for longer hours and tastes delicious.

Also, it is very easy to make and budget-friendly. If you want a healthy alternative for lunch or dinner, this recipe can be added to your meal plan.


What is Southwest salad dressing made of?

This dressing contains healthy fat from peanut butter and uses oil for sautéing the chicken. It is rich in monounsaturated fats, which may help lower your cholesterol. Soy cheese is a good source of protein and keeps you full for longer hours.

Are Southwest salads healthy?

Remember, salads can be healthy or unhealthy depending on what you put into them. Always make sure that you read the salad dressing ingredients and consider whether it is a good choice for your meal plans. If you are trying to lose weight, stick with low-calorie salad dressings like the Southwest vinaigrette.

What is in Trader Joe’s Southwest salad?

The salad dressing has many ingredients. It is rich in monounsaturated fats, which may help lower your cholesterol. Peanuts are rich in unsaturated fatty acids, which may reduce your risk of heart disease and some cancers. Phytoestrogens found in peanuts may reduce the risk of breast cancer. Healthy oils in the salad keep your body healthy and prevent free radicals from damaging it.

What’s in Wendy’s Southwest avocado salad?

The salad dressing is made of avocado, jalapeño peppers, and cilantro. Avocado is rich in healthy fats, amino acids, and phytochemicals and may reduce your risk of several chronic diseases like cancer, diabetes, and obesity. Cilantro has antifungal, antiviral, and antibacterial properties. Jalapeño peppers have anti-inflammatory properties.

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