High Protein Tex Mex Chicken Salad

July 24, 2025

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Published: Jul 24, 2025 by Cathy Chenard · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

This tasty high-protein Tex-Mex chicken salad is low in carbs, packed with bold Mexican flavor, and a breeze to make with rotisserie chicken!

high protein Mexican chicken salad topped with green onions in a bowl.

This Tex Mex chicken salad is our kind of chicken salad: spicy, creamy, crunchy, and ultra-flavorful, thanks to the salsa, taco seasoning, and a little kick of cayenne and jalapeños.

The creamy dressing is made with cottage cheese and salsa, which pulls everything together, while the chopped veggies add just the right amount of crunch. Definitely not a boring chicken salad!

It’s also a solid high-protein, low-carb meal made with simple, clean ingredients. There’s rotisserie chicken for convenience, fresh veggies, and a creamy dressing that swaps mayo for cottage cheese, boosting the protein and keeping it light.

It only takes about 10 minutes to throw together. Just chop the veggies, blend up the cottage cheese and salsa, stir in the chicken, and it’s ready. It holds up well in the fridge too. You can eat it on its own, spread it on low-carb toast, or wrap it in a low-carb tortilla for a quick lunch.

Ingredients

Rotisserie chicken: To keep the bowl easy, we simply use store-bought rotisserie chicken, which we cut into small chunks. We recommend buying a rotisserie chicken that is organic, free-range, and free of hormone.

Low-fat (2% milk fat) cottage cheese: e use a low-fat cottage cheese (2% milkfat) to keep the protein percentage high. That said, you could also use a full-fat cottage cheese since it only slightly reduces the protein percentage.

Chunky salsa: Be sure to get a sugar-free salsa with clean ingredients. We use Tostitos Medium Salsa, which uses simple ingredients and doesn’t include sugar. See our full review of low-carb salsas here.

Cherry tomatoes: Juicy and bright, they balance out the spice.

Bell pepper: To enhance the flavor and texture, we also add chopped green bell pepper. Any color of bell pepper will do.

Pickled jalapeños: Bring a little tang and heat! A must!

Seasonings: We use store-bought taco seasoning (without any added sugar) and a pinch or two of cayenne to add some spice and heat. Mexican inspired seasoning is a must!

Green onion (optional): Adds a pop of freshness and a light bite if you want it.

Preparation Steps

STEP 1: In a blender or mini food processor, blend cottage cheese, salsa, taco seasoning, cayenne, salt and pepper until smooth and creamy.

STEP 2: In a bowl, combine shredded chicken, chopped tomatoes, bell pepper, jalapeños, and green onion (optional). Add the dressing and stir to coat. Taste and season with salt and pepper as needed.

STEP 3: Serve immediately or chill in fridge until ready to serve.

cottage cheese, salsa and seasoning blended in food processor

Finished text mex salad with chicken, tomatoes, bell pepper and green onions

Variations

Here are some tasty variations to change up the salad!

Add soy black beans for more fiber and protein.
Sprinkle in fresh cilantro for a herby, citrusy finish.
Mix in diced avocado for extra creaminess and flavor.
Swap jalapeños for chipotle if you prefer a smoky heat.
Serve it in a low-carb tortilla, on low-carb bread, or in lettuce cups.

Storage Tips

Store leftovers in an airtight container in the fridge for up to 3 days.
Stir well before serving again, as some separation may occur.
Tastes just as good the next day once the flavors meld!

More High Protein Salads

If you try this recipe, we would love to hear your feedback! Leave a comment, rate it, and tag @lowcarbsimplified on your photo of this recipe on Instagram or Facebook. We hope you enjoy this recipe as much as we do!

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