Chili Chicken Salad
⏲ ~23 min total · prep 17 · cook 6 · 4 servings
Lunch⏱ 35 min total🔥 5.1g net carbs⚡ ≈518 kcal/serving~5% of calories from carbs
By the KFI Test Kitchen · Tested & approved by Jason Lieu, KFI recipe editor
Published Sep 15, 2026 · Updated Sep 15, 2026
Ingredients
- 1 1/2 lb boneless skinless chicken breasts (about 3)
- 2 tsp chili powder
- 1 tsp ground cumin
- 1/2 tsp smoked paprika, plus salt and pepper
- 2 tbsp avocado oil, divided
- 1/2 cup sour cream
- 2 tbsp fresh lime juice plus 1 tsp water
- 5 oz romaine hearts, chopped (about 6 cups)
- 1 avocado, sliced
- 4 radishes, thinly sliced, and 1/2 cup halved cherry tomatoes
- 2 oz cotija or shredded cheddar
- 1/4 cup fresh cilantro leaves
Instructions
- Rub the chicken breasts with 1 tbsp of the avocado oil, then coat them evenly with the chili powder, cumin, smoked paprika, salt, and pepper.
- Heat the remaining oil in a 12-inch skillet over medium-high and sear the chicken 5-6 minutes per side, until deeply browned and 165°F inside; transfer to a board to rest 5 minutes.
- While the chicken rests, whisk the sour cream, lime juice, water, and a pinch of salt into a pourable dressing.
- Toss the romaine with half the dressing in a large bowl until every leaf is coated, and divide among 4 plates.
- Slice the warm chicken across the grain and fan it over the greens with the avocado, radishes, and cherry tomatoes.
- Scatter the cheese and cilantro on top and drizzle with the remaining dressing.
Why this recipe works
- Sear beats poach Skillet-browned chicken with a chili rub carries a salad in a way boiled chicken never does. The browned outside seasons every slice without a drop of extra dressing.
- A three-ingredient dressing Sour cream, lime juice, and a teaspoon of water whisk into something pourable in under a minute. The lime keeps it from weighing the greens down.
- Dressing in two stages Half goes on the romaine in the bowl, half drizzles over the plated salads. Every leaf gets coated while the top stays composed instead of soggy.
Tips for making this recipe well
Cook to 165°F, then rest
The breasts need 5 to 6 minutes per side to reach 165°F inside. A 5-minute rest on the board keeps the juices in the meat instead of on the cutting board.
Slice across the grain
Cut the rested breasts against the direction of the fibers. The pieces stay tender; with-the-grain slices turn chewy.
Half the dressing in the bowl
Toss the romaine with only half and judge from there. Oversauced greens are the most common way a chicken salad goes wrong.
Radishes paper thin
Thin rounds spread through the salad instead of taking over a forkful. A mandoline or a patient knife both get there.
Cotija or cheddar
The recipe allows either. Cotija brings salt and crumble, cheddar brings a milder shred, and the 2 ounces stay the same either way.
Serving suggestions
Divide the dressed romaine among four plates and fan the warm chicken slices over the top, arrange the avocado and the radishes alongside, and scatter the cherry tomatoes over. The last of the dressing goes across everything, then the cheese and the cilantro leaves. Each plate comes to 5.1 net carbs. Serve as soon as the chicken is sliced, while the gap between warm meat and cold greens is at its widest.
Storage and meal prep
Keep the components in separate containers for 3 to 4 days in the fridge. Dressed romaine wilts within hours, so dress only what you will eat; the dressing itself holds and thickens slightly, loosening again with a stir. The chicken is good cold, sliced over the greens straight from the fridge, or warmed briefly before slicing. Avocado browns once cut, so slice it the day you serve.
Variations worth trying
- Thighs instead of breasts Boneless thighs take the same rub. Cook until no pink remains and expect a juicier slice.
- Extra heat Add a pinch of cayenne to the rub. The sour cream dressing is already in place to balance it.
- More lime A second tablespoon of lime juice in the dressing suits hot kitchens. Whisk and taste before it touches the greens.
- Cheddar route Shredded cheddar instead of cotija shifts the character from salty-crumbly to mellow. Use the same 2 ounces.
Frequently asked questions
What temperature does the chicken need?
165°F at the thickest point, which takes 5 to 6 minutes per side in a medium-high skillet. Rest it 5 minutes before slicing so it stays juicy.
Can I make the dressing ahead?
Yes. It keeps 3 to 4 days in a covered jar and thickens as it chills, so whisk or shake it before serving.
Why toss the greens with only half the dressing?
The plated salads get the other half drizzled on top. Dressing everything in the bowl is how you end up with wet, collapsing lettuce under the chicken.
No cotija on hand?
The recipe lists shredded cheddar as the substitute at the same 2 ounces. The salad reads a little milder and loses the crumble, nothing more.
Can I grill the chicken instead?
The rub translates directly to the grill. Cook to the same 165°F internal temperature and rest 5 minutes before slicing across the grain.
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