This simple Baked Southwest Chicken is full of flavor, low in fat, and packed with healthy carbs. My Cumin Chicken Black Bean Corn Salsa should be on your summer menu. Pair this with cauliflower rice or enjoy this simple chicken recipe just as it is!
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Anyone who's been following my blog for any length of time knows that the majority of recipes I create are low carb keto or Trim Healthy Mama S recipes. I do eat a moderate amount of carbs according to the THM plan but my low fat, good carb meals tend to be very simple.
I'm a lover of all types of fruit so lean meat or cottage cheese for protein plus fruit is my typical THM E meal. I try to avoid grains most of the time so that does narrow down my E choices. I just feel better when I am grain free.
The best part about this baked southwest chicken is that you still have some leftover healthy carbs to use in your E meal. Feel free to pair it with some green veggies and baked tortilla chips or a small fruit salad.
Ingredients
Chicken tenders - You can choose any cut of chicken meat that you'd like but I always choose boneless and skinless for ease of use and prep.
Cumin powder - Adds a nice flavoring to the chicken. To change up the flavors try taco seasoning instead of the cumin and garlic.
Garlic powder - Be sure that you're using powder and not salt.
Black beans - Canned black beans work great for this recipe.
Frozen corn - I like using frozen corn because of the texture. Canned corn could be an option as well.
Tomatoes - Cherry tomatoes are the perfect size for this dish.
Onion - Sweet red onion adds a ton of deliciousness!
Fresh cilantro - There's no topping that packs the flavor as cilantro does.
Avocado oil - This is my cooking oil of choice for this recipe but coconut oil or extra virgin olive oil would be great as well.
How To Make Baked Southwest Chicken
It is super simple to get those delicious Tex-Mex flavors onto the dinner table.
Step One: Rub the chicken tenders with the spices.
Step Two: Bake the chicken to 160 degrees on a meat thermometer. Transfer to a serving platter.
Step Three: Meanwhile, stir together the ingredients for the salsa. Spoon on top of the cooked chicken. Serve.
Variations
Cheese - Top the chicken with some shredded cheddar cheese, colby jack, or even pepper jack during the last 5 minutes of the baking time.
Toppings - Don't forget that sour cream and guacamole make some of the best toppings, ever! If you want to add some heat to this southwest chicken bake, you can also sprinkle some chili powder on top as well.
Southwest Chicken Casserole - After the chicken bakes chop it up or shred it. Mix with the salsa, 4 oz of sour cream, and 4 oz of cream cheese. Put in a large casserole dish, top with shredded cheddar and bake until hot. It is amazing!
Skillet - The chicken in this recipe was originally cooked in a skillet. Feel free to go back to that method if you prefer! Just cook it for about 5 minutes on each side until the chicken is cooked through.
Common Questions
Can I use chicken breasts or chicken thighs?
Sure! Just adjust the baking time to the type of chicken you choose.
Can I put this recipe in the freezer for later?
Yes! This simple chicken dish is perfect for meal prepping and saving for later. Just be sure to cover with aluminum foil and add to a freezer-safe dish.
When it's time to eat, you can reheat it in the oven and serve it!
What are some other ingredients that can be added?
You can add so many other delicious ingredients. Green chilies, bell peppers, a freshly diced jalapeno - you name it! Anything that you enjoy and want to add to this dish is going to taste great.
You can make it as spicy as you want or keep it mellow with simpler flavors. You can't really go wrong as long as you add in the flavors and tastes that you're craving and love.
How can I use the leftovers?
Use your leftover southwest chicken to make a burrito bowl or a burrito! Just add the ingredients into a burrito and enjoy. (or if you're eating low carb, add the ingredients to a lettuce wrap!)
This black bean corn salsa is also great with baked tortilla chips. That is how my kids like to eat it.
You can also serve it with a side of Gluten Free Sprouted Bread as a way to change up the taste!
Love this recipe? Try my Keto Chicken Enchiladas with homemade Keto Enchilada Sauce next.
Grilled Stuffed Chicken Breast is a great choice when it is too hot to turn on the oven.
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📖 Recipe
Ingredients
Chicken Ingredients:
- 2 pounds chicken tenders
- 1 teaspoon cumin powder
- 1 teaspoon garlic powder
- 1 teaspoon salt
Salsa Ingredients:
- 1 ½ cups black beans drained
- 1 ½ cups frozen corn thawed
- 1 ½ cups tomatoes chopped
- ½ cup onion chopped
- 2 tablespoon fresh cilantro chopped
- 1 tablespoon avocado oil or other mild tasting oil
- 1 teaspoon salt
Instructions
- Preheat the oven to 400. Spray a large rimmed pan with cooking spray.
- Rub the chicken tenders with the spices. Add the chicken tenders to the prepared pan.
- Bake for about 10-15 minutes or until 160 degrees on a meat thermometer. I recommend checking at the 10-minute mark. They can cook quickly. Transfer to a serving platter.
- Meanwhile, stir together the ingredients for the salsa. Spoon on top of the cooked chicken. Serve.
Nutrition
Originally Published. Revised and Republished July 18, 2022.
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