• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Summer Yule Nutrition logo

  • Air Fryer Eggs
  • Reviews
  • Recipe Finder
  • About
  • Subscribe
menu icon
go to homepage
  • Air Fryer Eggs
  • Reviews
  • Recipe Finder
  • About
  • Subscribe
    • Pinterest
    • Twitter
    • YouTube
  • search icon
    Homepage link
    • Air Fryer Eggs
    • Reviews
    • Recipe Finder
    • About
    • Subscribe
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Meal Prep Recipes

    Spicy Southwest Salad Chick-Fil-A Copycat Recipe 

    By: Summer Yule · This post may contain affiliate links. · 5 Comments

    ❤️ Share it on social! ❤️

    ↓ RECIPE ↓ VIDEO
    chick fil a southwest salad

    Learn to make my Spicy Southwest Salad Chick-Fil-A Copycat Recipe! The Chick Fil A Southwest Salad is a colorful and healthy dish full of fresh flavors. Get the scoop on the calories in the Chick Fil A Spicy Southwest Salad, nutrition facts with and without the creamy salsa dressing, and more! This Chick-Fil-A Southwest Salad is perfect for dinner, or meal prep it for healthy weekday lunches.

    southwest salad chick fil a

    I can’t get enough of this combination of marinated grilled chicken, mixed greens, ripe grape tomatoes, cheese, black beans, peppers, and roasted corn. My inspiration for this recipe, the Chick Fil A Southwest Chicken Salad, really ticks all the boxes.

    I’m going to do a Spicy Southwest Salad Chick Fil A review, but no worries if there’s no Chick-Fil-A in your area. This copycat recipe captures the flavors of one of the best Chick Fil A salads so you can DIY.

    I mean, sometimes you might want this salad on a Sunday, when this fast food chain is closed. Or maybe you don’t have time to drive to Chick-Fil-A on weekdays. Whatever the issue is, this spicy southwest salad can still be yours.

    Do you like free things?

    Get new recipe ideas biweekly, our 5-Day Air Fryer Quick Start Guide, and more totally FREE exclusive goodies!

    Jump to:
    • 📋 Chick Fil A Southwest Salad Calories
    • ⭐ Chick Fil A Southwest Salad Nutrition
    • 🥗 What’s on a Chick-Fil-A Spicy Southwest Salad?
    • 💡 Does Chick-Fil-A marinate their chicken in pickle juice?
    • 🥬 Is a Chick-Fil-A Spicy Southwest Salad healthy?
    • 🥣 Chick Fil A Creamy Salsa Dressing Recipe
    • 🔪 How to Make Chick-Fil-A Southwest Salad
    • 🌡️ How to Store Southwest Chicken Salad
    • 💭 Expert Tips from a Dietitian
    • FAQs
    • 👩🏻‍🍳 Other Chick-Fil-A Salad Copycat Recipes
    • The Disclaimer…
    • 📖 Recipe
    • 💬 Comments

    📋 Chick Fil A Southwest Salad Calories

    What are the Chick Fil A Spicy Southwest Salad calories? Here’s a table showing the Chick Fil A Southwest Salad Calories with Dressing and Chick Fil A Southwest Salad Calories no Dressing. The tortilla strips and chili lime pepitas are included, subtract 150 calories if you leave them off.

    Chick Fil A Southwest Salad Type Chick Fil A Southwest Salad Calories with Dressing Chick Fil A Southwest Salad Calories no Dressing
    With Cold Spicy Grilled Filet 690 400
    With Cold Grilled Filet 690 400
    With Nuggets 840 550
    With Grilled Nuggets 720 430
    With Chick-Fil-A Chick-n-Strips 890 600
    With Chick-Fil-A Filet 840 550
    With Spicy Filet 860 570
    With Warm Grilled Filet 690 400
    With No Chicken 590 300

    Calorie information was correct at the time of writing and is subject to change. You can find the calorie info for my copycat version in the recipe card below.

    As you may have noticed, the creamy salsa dressing that comes with the southwest salad is 290 calories per packet. You can cut a lot of calories from your meal by skipping the dressing or using a low calorie dressing. Choosing a grilled filet to top your salad can save you 50-200 calories compared to other chicken options.

    ⭐ Chick Fil A Southwest Salad Nutrition

    Here is the nutrition information for Chick-Fil-A Southwest Salad with a grilled filet:

    Type of Salad Calories Fat (g) Saturated Fat (g) Cholesterol (mg) Sodium (mg) Carbohydrates (g) Fiber (g) Sugar (g) Protein (g)
    Dressing and Toppings 690 49 10 100 1570 29 8 8 33
    Dressing, No Toppings 540 38 9 100 1465 19 6 8 28
    No Dressing, with Toppings 400 18 5 75 940 27 8 7 32
    No Dressing, No Toppings 250 7 4 75 835 17 6 7 27

    Nutrition information was correct at the time of writing and is subject to change. Nutrition info for my copycat Chick Fil A salad is in the recipe card at the end of the post.

    🥗 What’s on a Chick-Fil-A Spicy Southwest Salad?

    What’s in the Chick Fil A Southwest Salad? Here are the ingredients:

    • Spicy grilled chicken breast
    • Mixed salad greens
    • Grape tomatoes
    • Monterey Jack and shredded cheddar cheese
    • Roasted corn
    • Black beans
    • Poblano chiles
    • Red bell peppers
    • Tortilla strips
    • Chili lime pepitas
    • Creamy salsa dressing
    chick fil a southwest salad ingredients

    Specific quantities of ingredients are in the recipe card at the bottom of the post! Our homemade version has everything in the original with some small modifications to the pepitas and the dressing.

    The equipment you need for this salad include a good knife, a stovetop grill pan, and (if meal prepping) large salad containers. Get containers with separate lidded dressing cups to make transport easy. It’s also helpful to have a mini chopper to blend the dressing.

    💡 Does Chick-Fil-A marinate their chicken in pickle juice?

    According to Chick-Fil-A, their original Grilled Chick-Fil-A Chicken Sandwich was marinated in pickle juice and seasonings. In 2019, they changed their marinade recipe but won’t officially confirm or deny whether it still contains pickle brine.

    🥬 Is a Chick-Fil-A Spicy Southwest Salad healthy?

    "Healthy” always depends on what your needs are. The Chick-Fil-A Spicy Southwest Salad, without modifications, is rather high in calories and sodium. That said, it offers a variety of veggies and adequate lean protein. You can make it much lower in calories and sodium by choosing a different dressing.

    🥣 Chick Fil A Creamy Salsa Dressing Recipe

    I gave my own spicy spin to the original Chick-Fil-A southwest salad dressing. Here’s what you need to make it:

    • Extra virgin olive oil
    • Sour cream
    • Fresh lime juice
    • Cumin
    • Ancho chili powder (use regular chili powder if you want to cut back on the heat)
    • Garlic powder
    • Chipotle in adobo sauce (from a can)
    chick fil a southwest salad dressing ingredients

    🔪 How to Make Chick-Fil-A Southwest Salad

    Get specifics in the recipe card at the bottom of the post! Here’s a summary:

    Marinate Chicken

    1. Mix dill pickle juice, minced garlic, olive oil, paprika, chili powder, and pepper in a bowl.
    1. Cut chicken breasts into 4-4 ounce (113 gram), ½-inch thick pieces (1.27 cm). Pour the marinade over the chicken breasts.
    1. Let the chicken marinate in the fridge for about 12 hours. Flip the chicken occasionally so all sides have contact with the marinade.

    Make Southwest Salad Dressing

    1. Put the oil, sour cream, lime juice, cumin, chili powder, garlic powder, and chipotle in adobo in a mini chopper. Blend until smooth.
    1. Put the dressing in the fridge until serving time. You can thin it with a bit of oil or milk if it thickens too much.

    Make Spicy Southwest Salad

    how to make chick fil a southwest salad
    1. Spray a stovetop grill pan with cooking spray. Lift the chicken out of the marinade and grill for 8-10 minutes per side over medium heat.
    1. Check the chicken with a meat thermometer to ensure it reached a safe temp of 165F (74C). Add more grilling time if needed.
    1. Allow the chicken to rest for 10 minutes before slicing into thin strips.
    1. Halve the grape tomatoes lengthwise. Chop the poblano and red pepper into ½-inch dice (1.27 cm).
    1. Divide the salad greens between four salad containers or bowls.
    1. Top with the tomatoes, black beans, corn, poblano pepper, bell pepper, cheese, and chicken.
    1. Drizzle with salad dressing and garnish with tortilla strips and pepitas right before serving.

    🌡️ How to Store Southwest Chicken Salad

    You can keep leftover spicy southwest salad in the fridge for up to 3-4 days. Keep the salad dressing and tortilla strips separate until right before serving.

    chick fil a southwest salad copycat

    💭 Expert Tips from a Dietitian

    This is a level 2 recipe (transition or weight maintenance). This spicy southwest salad is under 500 calories without the dressing. With the dressing, this salad is 583 calories per serving.

    The Chick-Fil-A Spicy Southwest Salad is healthy compared to most American fast-food options. However, that doesn’t mean we can’t bump up the nutrient density even more when we make it at home.

    Our version of this salad is a little lower in calories than Chick-Fil-A's version with dressing and toppings. Additionally, I’ve added a larger volume of veggies to help keep you full. Another benefit of the homemade southwest salad is that it is free of ultra-processed foods.

    If you have higher energy needs, feel free to add some additional toppings, such as some more crushed tortilla chips or nuts. Another idea would be to add a serving of bread or crackers on the side.

    To make a southwest salad under 500 calories with the dressing, skip the tortilla strips and pepitas. You should also swap out the cheese for a low-fat version. One more thing you could do to make it lower calorie is use plain nonfat Greek yogurt instead of sour cream in the dressing.

    chick fil a southwest salad

    FAQs

    How to make keto southwest salad?

    The carbs in my Chick Fil A Southwest Salad copycat (with dressing) is 27.8 grams. To make it keto diet friendly, you should make your Chick Fil A Southwest Salad no beans no corn. You can add additional chicken if you’d like more filling protein.

    What is the Spicy Southwest Salad Chick Fil A price?

    At the time of writing, the cost of the Spicy Southwest Salad at Chick-Fil-A is $9.69 in my area. Prices are subject to change, and may vary by Chick-Fil-A location.

    Is the Chick Fil A Southwest Salad gluten free?

    According to Chick-Fil-A, they do not have a dedicated space to prepare GF foods, so they cannot guarantee that cross-contact didn’t occur. The Chick Fil A Spicy Southwest Salad with a grilled filet doesn’t have gluten-containing ingredients. However, it could have had contact with gluten during preparation.

    What is the healthiest meal at Chick Fil A?

    “Healthiest” for you always depends on what your needs are. An option that may be good for those looking to lose weight are the salads with a grilled filet and honey mustard dressing or the light balsamic vinaigrette. I’d also recommend the fruit cup, side salads, applesauce, grilled nuggets, and milk.

    Is it healthy to eat Chick Fil A every day?

    Most individuals could fit food from Chick-Fil-A daily into an overall healthy diet, but it really depends on what you’re ordering. The grilled nuggets and salads (with certain dressings) are OK as dietary mainstays for most people. A daily meal of a fried chicken sandwich, waffle fries, and large soda will probably crowd out more nutritious options.

    👩🏻‍🍳 Other Chick-Fil-A Salad Copycat Recipes

    Here are a few more Chick-Fil-A copycat salads to try:

    • Chick Fil A Kale Crunch Salad
    • Chick Fil A Superfood Salad

    Join our community! Subscribe and be kept up-to-date on the latest and greatest recipes. You can also follow me on Pinterest, Twitter, Instagram, and YouTube!

    The Disclaimer…

    All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.

    The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.

    For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!

    📖 Recipe

    Like this recipe?Leave a rating by clicking the ⭐ below!
    chick fil a salad grilled chicken

    Spicy Southwest Salad Chick-Fil-A Copycat Recipe

    Summer Yule
    Learn to make my Spicy Southwest Salad Chick-Fil-A Copycat Recipe! The Chick Fil A Southwest Salad is low calorie and full of fresh flavors.
    5 from 3 votes
    Rate Recipe Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Lunch
    Cuisine American
    Servings 4
    Calories 583 kcal

    Equipment

    Knife
    Stovetop Grill
    Kitchen Thermometer
    Salad Containers

    Ingredients

    Southwest Chicken Marinade:

    • ½ cup dill pickle juice
    • 1 clove garlic, minced
    • 1 tablespoon olive oil
    • ½ teaspoon smoked paprika
    • ½ teaspoon ancho chili powder
    • ¼ teaspoon black pepper

    Spicy Southwest Chicken Salad:

    • 1 lb boneless and skinless chicken breasts 454 grams
    • 8 cups mixed salad greens
    • 1 cup grape tomatoes
    • 4 ounces shredded cheddar cheese (113 grams)
    • 1 cup frozen roasted corn, thawed
    • 15 ounces canned black beans, drained (425 grams)
    • 1 poblano pepper
    • ½ medium red bell pepper
    • ½ cup tortilla strips (for garnish)
    • ¼ cup pepitas (green pumpkin seeds) (for garnish)
    • cooking oil spray of choice

    Spicy Southwest Dressing:

    • 2 tablespoons olive oil
    • ¼ cup sour cream
    • 2 tablespoons lime juice (fresh squeezed)
    • ½ teaspoon cumin
    • ½ teaspoon ancho chili powder (or regular chili powder)
    • ½ teaspoon garlic powder
    • 2 tablespoons chipotle in adobo sauce, finely chopped (use peppers and sauce)
    Prevent your screen from going dark

    Instructions

    Marinating the Chicken:

    • Mix the marinade ingredients (dill pickle juice, minced garlic, olive oil, paprika, chili powder, and pepper) in a bowl. 
    • Cut chicken breasts into 4-4 ounce (113 gram), ½-inch thick pieces (1.27 cm). Pour the marinade over the chicken breasts.
    • Let the chicken marinate in the fridge for about 12 hours. Flip the chicken occasionally so all sides have contact with the marinade.

    Making the Spicy Southwest Salads:

    • Spray a stovetop grill pan with cooking spray. Lift the chicken out of the marinade and grill for 8-10 minutes per side over medium heat. 
    • Check the chicken with a meat thermometer to ensure it reached a safe temp of 165°F (74°C). Add more grilling time if needed. 
    • Allow the chicken to rest for 10 minutes before slicing into thin strips. 
    • Halve the grape tomatoes lengthwise. Chop the poblano and red pepper into ½-inch dice (1.27 cm). 
    • Divide the salad greens between four salad containers or bowls. Top with the tomatoes, black beans, corn, poblano pepper, bell pepper, cheese, and chicken. 
    • Don't add the salad dressing, tortilla strips, or pepitas until right before serving. 

    Making the Spicy Southwest Dressing:

    • Put the dressing ingredients (oil, sour cream, lime juice, cumin, chili powder, garlic powder, and chipotle in adobo) in a mini chopper. Blend until smooth. You could also just whisk the dressing together. Thin dressing with milk or oil if needed.
    • To serve, drizzle the dressing over the salads and top with tortilla strips and pepitas.
    Save this Recipe Saved!

    Video

    Notes

    This is a level 2 recipe (transition or weight maintenance). This spicy southwest salad is under 500 calories without the dressing. With the dressing, this salad is 583 calories per serving.
    The Chick-Fil-A Spicy Southwest Salad is healthy compared to most American fast food options. However, that doesn’t mean we can’t bump up the nutrient density even more when we make it at home.
    Our version of this salad is a little lower in calories than Chick-Fil-A's version with dressing and toppings. Additionally, I’ve added a larger volume of veggies to help keep you full. Another benefit of the homemade southwest salad is that it is free of ultra-processed foods.
    If you have higher energy needs, feel free to add some additional toppings, such as some more crushed tortilla chips or nuts. Another idea would be to add a serving of bread or crackers on the side.
    To make a southwest salad under 500 calories with the dressing, skip the tortilla strips and pepitas. You should also swap out the cheese for a low fat version. One more thing you could do to make it lower calorie is use plain nonfat Greek yogurt instead of sour cream in the dressing.
     
    Nutrition information is for one salad with dressing and toppings. The chicken marinade is not included in the nutrition info because it is mostly discarded.

    Nutrition

    Calories: 583kcalCarbohydrates: 39.2gProtein: 43.7gFat: 27.9gSaturated Fat: 8.7gFiber: 11.4gVitamin A: 143.5% DVVitamin C: 119.4% DVCalcium: 33.8% DVIron: 36.2% DV
    Keywords chick-fil-a southwest salad, chick-fil-a spicy southwest salad, chicken southwest salad, southwest salad, spicy chicken southwest salad, spicy southwest salad, spicy southwest salad chick-fil-a
    Prefer to watch instead of read?Check out my cooking channel!
    FREE air fryer mini course!Go from air fryer beginner to pro!
    Burning your air fryer recipes?Here's how to fix it!

    More Meal Prep Recipes

    • Biscoff Overnight Oats (Blended Overnight Oats Recipe)
    • Lamb Hearts (How to Cook Lambs Heart Recipe for Stew)
    • Overnight Oats with Protein Powder Recipe (25 grams protein!)
    • Kodiak Cakes Banana Bread Recipe | High Protein Banana Bread

    ❤️ Share it on social! ❤️

    Reader Interactions

    Comments

    1. Terrified Amateur says

      March 30, 2020 at 12:54 pm

      Tastier than fast food? You betcha, Summer! Far more nutritious too. Just look at those gorgeous colors! You draw from such a palette, though unlike a painter, your creation delights more than just one of the senses.

      Count me among Villagio's biggest fans, though the Dolce Bites I discovered recently are even better, if you can imagine it. Of course, they might be a local-to-my-region specialty.

      Which state is missing? Hmm... Delaware is an obvious choice. No, scratch that. You're on the East Coast too, and you're sure to have visited something smack dab between the Philly and DC/Baltimore metros. Alaska's too obvious. How about Wyoming? Nah, you've probably been to Yellowstone. What's left? North Dakota?

      Reply
      • Summer Yule says

        March 30, 2020 at 4:23 pm

        Haha, you've mentioned it! The answer is Alaska. It's funny because I wanted to move to Alaska when I was in high school and here I am in my 40s and it's the only state I've yet to make it to!

        We made sure to travel through lower 48 states we've missed in the past on our last loop through the country. In North Dakota we checked out the Enchanted Highway 🙂

        I love Villagio tomatoes but I don't know if I'll be getting them again for a while. We're aiming to shop only once per month for now. As an alternative, I'm trying out a produce home delivery service and I have no idea what they are going to send!

        Reply
    2. Brian Hardin says

      March 27, 2020 at 5:01 pm

      5 stars
      Fantastic salad-chipotles in adobo and cotija cheese add whole new dimensions and make the dish totally unique!

      Reply
      • Summer Yule says

        March 29, 2020 at 8:38 am

        Thank you! Cooking at home allows me to add the delicious things that don’t typically end up in fast-food fare!

        Reply
    3. Summer Yule says

      March 27, 2020 at 3:02 pm

      Update 3/27/20: Just wanted to say that I wrote this post prior to the coronavirus outbreak in our area. As much as I adore cotija, I would not advise visiting multiple stores to find it at the present time. Stay safe! 🙂

      Reply

    Leave a Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    I'M SO GLAD YOU'RE HERE!

    Before and After Weight Loss

    Hello! I’m Summer, a registered dietitian who loves to create fun and delicious recipes! Let's make a mess in the kitchen and whip up some good food!

    LEARN MORE

    FOLLOW ME!

    • Pinterest
    • Twitter
    • Facebook
    • Instagram
    • Youtube

    5 Secrets to Air Fryer Success for Beginners

    Take our FREE air fryer mini e-course that will elevate you from air fryer beginner to air frying pro!

    YES, I WANT IT!

    MAKE THESE!

    • Fried Eggs in Air Fryer (Time and Temp)
    • Frozen Fish in Air Fryer (Breaded Fish Fillets)
    • Pork Belly Air Fryer Recipe | Crispy Skin!
    • Fat Flush Soup Recipe

    RECENT POSTS

    • 4 Cloves of Garlic is How Many Tablespoons?
    • Are Carrots Fruits or Vegetables (Is a Carrot a Fruit or Vegetable?)
    • Biscoff Butter Cookie Recipe (Lotus Cookie Butter Cookies) 
    • Best Canned Food for Emergency (Best Canned Survival Foods) 

    Footer

    ↑ back to top

    Food & Recipes

    • Recipe Finder
    • Air Fryer Recipes
    • Instant Pot
    • Crock-Pot
    • Under 30 Minutes

    Special Diets

    • Keto
    • Low-Carb
    • Vegan
    • Low-Calorie
    • High-Calorie

    More Info

    • About
    • Freebies
    • Resources
    • Contact
    • Buy Me a Coffee

    • Pinterest
    • Twitter
    • Facebook
    • Instagram
    • YouTube

    Summer Yule Nutrition is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. 


    © 2023 SUMMER YULE MEDIA LLC · DISCLOSURE · IMAGE USE · PRIVACY POLICY · TERMS & CONDITIONS

    432 shares