Taco Chicken Salad(Ultra Low-Fat)
A flavorful, low-fat chicken salad with taco seasonings, corn, and green chilies, perfect for light lunches or dinner, served on tortillas or lettuce leaves with fresh toppings.
Ingredients
Instructions
- Add chicken pieces to a skillet sprayed with cooking spray.
- Sprinkle with taco seasoning and stir over medium heat.
- Add taco sauce and onion flakes, then stir.
- Reduce heat to low and simmer until all liquid is absorbed into the meat.
- Remove from heat and chill slightly.
- Combine the cooked chicken mixture with remaining ingredients.
- Stir until thoroughly mixed.
- Chill for a few hours before serving.
- Serve on tortillas or on a lettuce leaf.
- Garnish with tomatoes and fat-free cheese.
Tips & Substitutions
For added flavor, marinate the chicken in taco seasoning mixed with a little lime juice before cooking. You can substitute the fat-free sour cream with Greek yogurt for a creamier texture. If you prefer a spicier kick, add diced jalapeños or a splash of hot sauce to the mixture. This dish can also be customized with additional ingredients from other Mexican recipes, like black beans or diced avocado.
Serving Suggestions
Serve this Taco Chicken Salad in a large bowl on a bed of shredded lettuce or in whole-grain tortillas for a fun, handheld option. It pairs beautifully with sides like corn chips, guacamole, or even a refreshing salsa. For a complete meal, consider serving it alongside a light soup, such as Festive Tortilla Soup.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm in a skillet over low heat, stirring occasionally, until heated through. Alternatively, you can microwave in short intervals, stirring between, to prevent overheating and drying out the chicken.
Nutrition & Diet Analysis (per serving)
Each serving of Taco Chicken Salad(Ultra Low-Fat) contains roughly 191 calories, with 7g protein, 35g carbohydrates, and 1g fat. It is a good source of dietary fiber (16% of the Daily Value), iron (15% of the Daily Value), and protein (14% of the Daily Value). Note that it is relatively high in sodium, at 2914mg per serving (127% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use leftover chicken for this recipe?
Absolutely! Leftover grilled or rotisserie chicken can be used instead. Just shred or chop the chicken into bite-sized pieces and mix it with the taco seasoning and other ingredients. This can save you time and add extra flavor to the dish.
How can I make this recipe vegetarian?
To make this Taco Chicken Salad vegetarian, replace the chicken with canned black beans or chickpeas. You can also add extra vegetables like bell peppers or zucchini for a heartier dish. Adjust the seasoning accordingly to ensure the flavors are balanced.
What can I substitute for taco seasoning?
If you don't have taco seasoning on hand, you can make your own by combining chili powder, cumin, garlic powder, onion powder, paprika, and salt. This homemade blend allows you to adjust the spice level to your preference, making it versatile for various chicken recipes.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).