This salad is more than a side—it’s a complete meal in a bowl. With crisp romaine, beans, corn, peppers, dates, avocado, and the option of chicken or tofu, it’s hearty yet fresh. The bold peanut‑lime dressing brings everything together in a balanced blend of sweet, salty, tangy, and spicy. Plus, it’s versatile for vegan, gluten‑free, and make‑ahead meals.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Salad Dressing
Extra‑virgin olive oil or avocado oil
Roasted peanuts
Natural smooth peanut butter
Lime zest
Lime juice
Soy sauce
Honey or maple syrup
Garlic cloves
Salt
Cajun Chicken or Tofu
Boneless skinless chicken breasts or extra‑firm tofu
Avocado or olive oil
Cajun spice mix
Salt
Salad Ingredients
Romaine lettuce (around 2 heads, torn into bite‑size pieces)
Black beans (drained & rinsed)
Corn (cooked & cooled)
Bell peppers (red, yellow or orange), diced
Medjool dates (pitted and chopped)
Crumbled feta or vegan feta (optional)
Red onion, finely diced
Avocados, sliced or diced
Tortilla chips for serving (optional)
Lime wedges for serving
Directions
Make the Dressing: In a blender, combine all the dressing ingredients and blend until smooth. Set aside.
Prepare the Chicken or Tofu:
For chicken: Drizzle each breast with oil, rub in the Cajun spice mix and salt, then grill or pan‑fry until internal temperature reaches 165 °F. Let rest.
For tofu: Cut tofu into ½‑inch cubes, pat dry, toss in oil, coat with Cajun spice mix and salt, fry in a pan until golden on all sides.
Assemble the Salad: In a large bowl or platter, place the torn romaine lettuce. Top with black beans, corn, diced peppers, dates, feta (if using), red onion. Just before serving, slice avocados on top and add the grilled chicken or cooked tofu. Drizzle the dressing over, serve with lime wedges and tortilla chips if desired.
Serving: Toss gently or layer as you like, and serve immediately so the avocado stays fresh and the chips stay crunchy.
Servings and timing
This recipe makes about 6 servings. According to the source, prep time is approximately 20 minutes, cook time around 15 minutes, for a total of about 35 minutes.
Variations
Vegan version: Use tofu in place of chicken, ditch or substitute vegan feta, and use maple syrup instead of honey.
Gluten‑free version: Ensure soy sauce is gluten‑free (or use tamari), and use gluten‑free chips or skip them.
Extra crunch: Add roasted pepitas or sunflower seeds.
Salsa twist: Mix diced tomatoes or charred corn for smoky flavor.
Spice it up: Increase the Cajun seasoning or add a drizzle of hot sauce for heat.
Storage/Reheating
Salad: Store components separately (lettuce & toppings in one container, dressing in another) in the refrigerator for up to 3‑4 days. When ready to serve, add avocado, chicken/tofu, toss with dressing.
Chicken/Tofu: Store cooked protein in an airtight container up to 3 days.
Dressing: Keep refrigerated, shake well before using.
Avoid: Don’t dress the lettuce until serving time if you want to keep it crisp.
FAQs
Can I use other greens instead of romaine?
Yes — kale, mixed greens, or chopped spinach would work. But romaine offers a sturdy base that holds up well to the toppings and dressing.
Can I make the salad ahead of time?
Yes — you can prep the dressing, cook the protein, chop the veggies and store them. Just assemble and dress right before serving to keep textures fresh.
What if I don’t have Medjool dates?
You can substitute chopped dried dates, or use raisins, or even fresh chopped mango for a sweet twist.
Can I use a different nut butters in the dressing?
If nut allergies are a concern, you might substitute sunflower seed butter instead of peanut butter, and use seeds instead of peanuts.
Is it okay to skip the chicken or tofu?
Absolutely — this salad works great as a vegetarian main or a hearty side without added protein.
What if I want it less “Santa‑Fe” style?
Reduce or omit the Cajun seasoning and opt for plain grilled chicken or tofu, or simply add more plain veggies and skip the beans/corn for a lighter version.
How many calories or macros per serving?
The nutrition breakdown listed by the source: approx 722 calories, 40.6 g carbs, 31.9 g protein, 52.8 g fat, 14.2 g fiber per serving.
Can I serve this to a crowd?
Definitely — the recipe is easily scaled (double or triple) and looks great served on a large platter for family‑style presentation.
What should I serve it with?
This salad stands well on its own. But you could serve it alongside grilled corn, sweet potato wedges, or as part of a Tex‑Mex dinner spread.
Conclusion
The Cowgirl Salad from Fraîche Living is a colorful, flavorful, and satisfying salad that elevates the idea of “salad as a meal.” With its hearty ingredients, bold dressing, and adaptability for vegan or gluten‑free diets, it’s perfect for weeknight dinners, lunches, or entertaining. Give it a try — your salad game may just change for good.
Cowgirl Salad is a vibrant, hearty Santa Fe–style salad loaded with fresh vegetables, black beans, corn, and your choice of Cajun-spiced chicken or tofu, all brought together with a bold and creamy peanut-lime dressing. It’s a complete meal in a bowl—nutritious, satisfying, and full of color and flavor.
Author:Catherine
Prep Time:20 minutes
Cook Time:15 minutes
Total Time:35 minutes
Yield:6 servings
Category:Salad
Method:Assembled
Cuisine:Tex-Mex
Diet:Gluten Free
Ingredients
For the dressing:
1/4 cup extra-virgin olive oil or avocado oil
1/4 cup roasted peanuts
2 tbsp natural smooth peanut butter
Zest of 1 lime
2 tbsp fresh lime juice
2 tbsp soy sauce (or tamari for gluten-free)
1 tbsp honey or maple syrup
2 garlic cloves
1/4 tsp salt
For the chicken or tofu:
2 boneless skinless chicken breasts or 1 block extra-firm tofu
1 tbsp avocado oil or olive oil
1 tbsp Cajun spice mix
1/4 tsp salt
For the salad:
2 heads romaine lettuce, torn into bite-size pieces
1 cup black beans, drained and rinsed
1 cup cooked corn, cooled
1 red, yellow, or orange bell pepper, diced
1/3 cup Medjool dates, pitted and chopped
1/3 cup crumbled feta or vegan feta (optional)
1/4 cup red onion, finely diced
1–2 avocados, sliced or diced
Handful of tortilla chips (optional, for serving)
Lime wedges (for serving)
Instructions
Make the dressing: In a blender, combine olive oil, peanuts, peanut butter, lime zest and juice, soy sauce, honey or maple syrup, garlic, and salt. Blend until smooth and creamy. Set aside.
Prepare the protein: For chicken: drizzle with oil, rub in Cajun seasoning and salt, and grill or pan-fry until cooked through (internal temp 165°F). Let rest, then slice. For tofu: cut into 1/2-inch cubes, pat dry, toss with oil, Cajun spice, and salt. Pan-fry until golden on all sides.
Assemble the salad: In a large bowl or platter, layer the romaine lettuce. Top with black beans, corn, bell peppers, dates, feta (if using), and red onion.
Just before serving, add sliced avocado and the cooked chicken or tofu. Drizzle generously with the dressing.
Top with crushed tortilla chips if desired and serve with lime wedges. Toss gently and serve immediately.
Notes
Use maple syrup and tofu for a vegan version.Use tamari and gluten-free chips to make it gluten-free.Store salad components separately for up to 3 days.Substitute chopped dried dates or raisins if Medjool dates are unavailable.Blend in extra lime or hot sauce to the dressing for more tang or heat.
