⏱ 35 min total

Tex-Mex Chicken Chopped Salad

Name: Tex-Mex Chicken Chopped Salad
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ cup Ranch dressing; 1 ½ tsp Taco seasoning mix; ¼ tbsp Olive oil; ¼ lb Chicken breast; ¼ dash Salt; ¼ dash Black pepper; 2 cup shredded Romaine lettuce; ½ plum tomato Tomatoes; ¼ cup Sweet corn; 1 medium Scallions; ¼ can Black beans; ⅛ cup, shredded Cheddar cheese; 1 tbsp Cilantro; ⅛ lime yields Lime juice

Per 1 serving · 481 g · 14 ingredients

Calories

634

32%
of a 2,000 cal day

Protein
39g
24% of calories
Carbs
35g
21% of calories
Fat
39g
54% of calories

Portion

At a glance

One serving of Tex-Mex Chicken Chopped Salad (481 g) has 634 calories, with 39 g of protein, 35 g of carbohydrates and 39 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (78% DV), dietary fiber (40% DV) and Vitamin A (55% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 43%, 41% and 38% of the daily value.

Per 100 g

132cal

low energy density

Protein per 100 cal

6.1g

Net carbs

24g

carbs minus fiber

Fiber

11g

7.9 g sugar

High in

20%+ of the daily value

Protein78%
Dietary fiber40%
Vitamin A55%
Vitamin C21%
Vitamin E25%
Vitamin K178%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium43%
Saturated fat41%
Cholesterol38%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 15 min

1
In a small bowl, whisk the ranch dressing with the taco seasoning until smooth. Cover and refrigerate until needed.
2
Heat the olive oil in a large nonstick skillet over medium-high heat. Add the bite-size chicken pieces and cook, stirring occasionally, until browned and cooked through, about 10–12 minutes. Season with salt and pepper while cooking, then set aside to cool slightly.
3
In a large bowl, combine the lettuce, diced tomatoes, corn, sliced scallions, drained and rinsed black beans, cheddar, and cilantro. Add the warm chicken, squeeze in the lime juice, and toss.
4
Drizzle in enough taco-ranch dressing to coat and toss gently until evenly combined. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (481 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	491 μg	55%
Vitamin C	19 mg	21%
Vitamin D	0.1 μg	1%
Vitamin E	4 mg	25%
Vitamin K	213 μg	178%
Thiamine	0.3 mg	28%
Riboflavin (B2)	0.5 mg	37%
Niacin	13 mg	80%
Vitamin B6	1 mg	85%
Folate (B9)	240 μg	60%
Vitamin B12	0.5 μg	20%
Pantothenic acid	3 mg	50%
Choline	161 mg	29%

Minerals

Nutrient	Amount	% Daily Value
Calcium	202 mg	20%
Iron	4 mg	52%
Potassium	1,212 mg	26%
Magnesium	109 mg	26%
Phosphorus	608 mg	87%
Zinc	2 mg	21%
Copper	0.3 mg	32%
Manganese	0.5 mg	21%
Selenium	34 μg	62%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	2 g	—
Alpha carotene	37 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	5,219 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	6 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	1 g	—
Leucine	3 g	—
Lycopene	798 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	17 g	—
Proline	2 g	—
Retinol	52 μg	—
Serine	2 g	—
Starch	2 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	2 g	—
Total omega 6	14 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 634 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

120min
Walking (3.5 mph)
76min
Cycling (moderate)
53min
Running (6 mph)
89min
Swimming laps

Common questions

How many calories are in Tex-Mex Chicken Chopped Salad?

One serving of Tex-Mex Chicken Chopped Salad (1 serving) has 634 calories, which works out to 132 calories per 100 g. That is about 32% of a 2,000-calorie day.

Is Tex-Mex Chicken Chopped Salad high in protein?

It provides a solid 39 g of protein per serving (78% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Tex-Mex Chicken Chopped Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tex-Mex Chicken Chopped Salad?

992 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tex-Mex Chicken Chopped Salad?

7.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (481 g)

Calories634

% Daily Value*

Total fat 39g	50%
Saturated fat 8.3g	41%
Trans fat 0.5g
Cholesterol 113mg	38%
Sodium 992mg	43%
Total carbohydrate 35g	13%
Dietary fiber 11g	40%
Total sugars 7.9g
Protein 39g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all