tex mex salad topped with crushed tortilla chips and healthy creamy dressing

Easy Crunchy Tex Mex Salad with Creamy Healthy Dressing

In Mains, Sides by sarawalkenbach5 Comments

This Crunchy Easy Tex Mex Salad with Creamy Healthy Dressing is my go-to salad. It is the salad that people used to pay me to make them. This salad will make your taste buds happy. It’s crunchy, creamy and a little spicy (if you choose). You will want to make this salad every week.

I eat salads A LOT! Like, every day. How do I never get sick of them? I change them up! This is a salad staple for lunch.

Tex Mex Salad ready to pack for on the go. Be prepared to eat healthy.
Whether you are heading to the office, or your daughter’s softball tournament, throw together a healthy salad so you are prepared.

If you like this salad recipe, you’ll love my Spinach Salad with Easy Pesto Dressing.

Easy Tex Mex Salad with Creamy Healthy Dressing

This is an easy prep salad. I can make it on Sunday, and it won’t be soggy on Wednesday. In this article I’ll give you some prepping tips, if you too are on the go, like me. I’ll also give you a few options for making this salad be your next favorite.

Ingredients for Easy Tex Mex Salad with Creamy Healthy Dressing:

  • Spinach, Romaine, or your green of choice
  • Chicken, Shrimp, Steak, or Black Beans
  • Tomatoes
  • Corn
  • Radishes
  • Cheddar Cheese or Avocado
  • Easy Greek Yogurt Dressing
  • Tortilla Chips for Crunch

Salads don’t have to be boring. If you like this salad recipe, you’ll love my post on 5 Healthy Salad Dressings.


How do you choose your greens? I always have spinach on hand. However, I like the crunch of romaine in this salad. Kale is a hardy choice. if you have any other greens you like of want to try, I’m sure it will be delicious in this salad too. If you are looking to optimize your health, go for the darker green, it is richer in nutritious properties. Let’s check out the health benefits of these 3 greens.

Health Benefits According to Everyday Health:


  • Contains 412% of the Vitamin K your body needs daily
  • High in Vitamins C (which helps the “growth & repair of all tissues in your body”)


  • High in Vitamin K (which helps with blood clotting & healing wounds)
  • Has more Folate than any other green (helps convert your food into energy)


  • 2 cups has half of the Vitamin A that your body needs daily (which helps your immune system)
Romaine in a salad spinner. A salad spinner is handy for spinning the excess water off your greens.
A salad spinner is your BFF if you eat a lot of greens.

Make it a meal, pair this Salsa Verde Chicken Soup recipe with this Tex Mex Salad.


This crunchy Tex Mex salad doesn’t have to contain protein if you are serving it as a side salad. However, if this is your main dish, you need protein to keep you going throughout your day, and until your next meal. All of these protein options are tasty with this Tex Mex Salad.

A solid portion of protein per meal is 3 to 4 ounces. If you are familiar with the BeachBody Portion Fix, the red container is your protein container. This is about 3/4 a cup, a good gauge on how much to put on your plate.

Portioned out rotisserie chicken breast. I like to use the red Portion Fix container from Beach Body. That way I know I'm getting the right amount of protein.
Make meal prep easy by portioning out your protein for the week.

Health Benefits


  • Excellent Source of Amino Acids (which helps build muscle tissue)
  • “Chicken contains the amino acid tryptophan, which has been linked to higher levels of serotonin (the “feel good” hormone) in our brains.” – WebMD.com
  • Lean Protein, with little fat

If you love a good chicken recipe, try my Mediterranean Artichoke Chicken.


  • Contains an antioxidant which helps prevent wrinkles and lessens sun damage
  • Low in carbs and calories

Can’t get enough shrimp recipes? Try this Mango Shrimp Ceviche. It’s perfect on a hot day.


  • Steer clear of fatty red meats, stick with lean cuts like the filet
  • High in Iron, Niacin, and B12


  • “The antioxidants in black beans can help to protect your eyes against age-related macular degeneration and cataracts.” – WebMD.com
  • Helps lower cholesterol levels, reducing risk for heart disease
  • Helps regulate blood sugar
Close up of Tex Mex Salad topped with crunchy tortilla chips.
Crunchy Healthy Easy Tex Mex Salad with Creamy Yogurt Dressing.


Contrary to what some may think, we need healthy fat in our diets. Fat keeps us feeling fuller longer and keeps us from snacking. According to the article, Choosing Healthy Fats, “Fats are the last to leave the digestive tract and thus provide satiety.”

If you are one of those who don’t like avocados (I can not relate to you, but I still love you), add cheddar cheese instead.

Creamy Healthy Dressing

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The healthy creamy dressing for this Tex Mex salad is sooooo easy to make. Just put the ingredients in a bowl and stir.

Choose your favorite salsa for this dressing. My favorite is 505 Southwestern Flame Roasted Green Chili. It’s smokey, flavorful, and has a kick.

  • Greek Yogurt
  • Salsa
  • Lime Juice
  • Seasoning
Easy spicy yogurt dressing, just 4 ingredients: plain Greek yogurt, salsa, lime juice, and tajin.
Just 4 ingredients in this healthy dressing: Greek yogurt, salsa, tajin, and lime juice.

Plain Greek yogurt is a great source of protein and calcium. This dressing also makes a delicious and healthy dip.

Check out these other tasty recipes that have Greek Yogurt: Chicken Burgers in Pita Pockets and Healthier Spicy Smoked Sweet Potato Salad.

Crunchy Topping

Tortilla chips aren’t necessarily healthy. They’re fried, after all. However, you just need a little crunch to satisfy those taste buds. I suggest a half ounce of crunched up tortilla chips. Most tortilla chip company’s serving is 1 ounce, which is close to 14 chips. Seven chips crunched over a salad is plenty. All in moderation.


Meal Prep

We are busy people. Getting kids to school and practice, helping with homework, and if you are where we are: bedtime assistance. Don’t forget to get some exercise in yourself, make time for friends, tend to the housework, and date nights! AND everyone’s gotta eat!

It takes effort to eat healthy. Healthy options aren’t the greatest out there. Pack a salad for your next road trip or kid’s sporting event. Healthy options on the road are few and far between. Be prepared with a salad and your belly will thank you. Just don’t forget a fork!

Being Prepared is Half the Battle

Here are a few hacks that I do to make meal prepping a little easier.

Rotisserie Chicken:

Have someone else cook. Every grocery store offers a rotisserie chicken, or a roasted turkey breast. Costco has rotisserie chicken breast in a vacuum-sealed pouch. You don’t even have to de-bone it! This is a win for me! If you prefer to cook all of your food, then grill up some chicken breasts over the weekend.

Once you have your cooked chicken, chop it into bite size pieces. Depending on how much protein you want per serving: measure out with a scale, measuring cup, or red container (BB portion fix). I used a scale when I was doing food prep for others. For myself, I find it easier to use a measuring cup, or just scoop up the chicken in that handy red container, if you have the Beach Body containers.

Rotisserie chicken portioned out for easy meal prep.
Portioning out your protein for lunch salads will make your life so much easier.

Now, portion it out. Use several containers to portion out. If you don’t want to invest in containers, use plastic wrap for each portion and wrap up. According to the USDA, rotisserie chicken lasts 3-4 days in the fridge. I leave out enough portioned out packs for 3 days, then freeze the rest.

If using frozen chicken for salad prep, take out of freeze, unwrap or take out of container. Place in microwave safe bowl, and defrost in microwave until no longer frozen. Or keep partially frozen to stay colder longer in a lunch cooler during warmer days.


Find already cooked USA shrimp (Gulf or Pacific). Portion that out just like the chicken.


Go organic for your greens. Look for pre-washed greens. This saves a bunch of time. I mainly see this in spinach. For romaine, wash, and put them in a salad spinner to get off the excess water. After the spinner lay between tea towels to dry. Place in a zip top bag with paper towels to keep longer.

Romaine in a salad spinner. A spinner helps get the excess water from washing off your greens.
A salad spinner is your BFF if you eat a lot of greens.


This creamy healthy Greek yogurt dressing will last 3-4 days in the fridge. Other vinegar based dressings can last a few weeks. Store left over Greek yogurt dressing in a glass container in your fridge.

Packing a Salad for on the Go or to Eat Later:

There is a method to preparing a salad that you will be eating at a later time. You don’t want the dressing to make your greens soggy. Yuck! Layer your salad container with the heavier ingredients and dressing on the bottom. The greens should be on top. Keep the crunchy topping in a separate container until ready to eat. You don’t want that to get soggy either.

With a little preparation, you can have a tasty salad everyday for lunch. When they’re this good, you won’t get bored!

More Salad Recipes

Easy Springy Arugula Salad with Lemony Mint Dressing

Berry Almond Avocado Salad with Honey Balsamic Dressing

Roasted Beet Arugula Salad with Goat Cheese

Apple & Feta Salad with Cinnamon Maple Vinaigrette

Pizzeria House Salad

thyme branch

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tex mex salad topped with crushed tortilla chips and healthy creamy dressing

Easy Crunchy Tex Mex Salad with Creamy Healthy Dressing

Crunchy, creamy, spicy, and tangy: this is your new favorite entree salad recipe.
No ratings yet
Prep Time 15 minutes
Course Main Course
Cuisine Tex Mex
Servings 1
Calories 255 kcal


  • 3 cups Romaine washed & chopped
  • 3/4 cup Protein of Choice chicken, shrimp, lean steak, black beans, etc
  • 1/3 cup Cherry Tomatoes halved
  • 2 tbsp Frozen Corn thawed
  • 1-2 Radishes trimmed & sliced
  • 1/4 cup Diced Avocado or Cheddar Cheese
  • 7 Tortilla Chips crunched into small pieces
  • Sprinkle Tajin chili lime seasoning


  • 2 tbsp Greek Yogurt plain
  • 2-3 tbsp 505 Southwestern Flame Roasted Green Chili Salsa or preferred salsa
  • Wedge of Lime squeezed
  • 1/2 tsp Tajin chili lime seasoning


  • For Dressing: Mix all Dressing ingredients together in small bowl. Set aside.
  • On an entree plate or in a bowl layer ingredients starting with romaine. Follow with protein of choice, tomatoes, corn, radishes, and avocado or cheese.
  • Drizzle with dressing, sprinkle with tortilla chips and tajin.
  • Enjoy!


Dressing will keep in refrigeration for 3-4 days.
This makes a large salad. Can easily be split for 2, or served as a side salad.


Calories: 255kcalCarbohydrates: 34gProtein: 9gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 2mgSodium: 332mgPotassium: 880mgFiber: 8gSugar: 6gVitamin A: 12782IUVitamin C: 25mgCalcium: 114mgIron: 2mg
Keyword creamy heatlhy dressing, easy salad, tex mex salad
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    1. Author

      Thanks Kristen! I love that the school age kids are eating yummy salads! YAY!

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