This Frito salad recipe combines seasoned ground chicken, crisp Romaine lettuce, chili beans, fresh tomatoes, sweet corn, sharp Cheddar cheese, and crunchy corn chips with a sweet Catalina dressing.
Topped with sliced avocado, this hearty salad brings together savory, tangy, and creamy flavors with plenty of texture.
Ready in just 25 minutes, this recipe makes five servings and is an easy option for busy weeknight dinners, casual lunches, or outdoor gatherings.
With 15 minutes of preparation and 10 minutes of cooking, you can put together a satisfying meal using simple ingredients and minimal kitchen equipment.
Recipe Overview and Preparation Time
This Frito salad is a quick, filling meal that requires little hands-on cooking. The preparation takes approximately 15 minutes, including chopping the vegetables, measuring the ingredients, and preparing the canned components.
Cooking the seasoned ground chicken takes another 10 minutes, bringing the total time to 25 minutes.
Ground chicken is cooked with taco seasoning to create a savory protein base. It is then combined with Romaine lettuce, chili beans, tomatoes, sweet corn, Cheddar cheese, and crunchy Fritos corn chips.
Kraft Catalina California French dressing adds a sweet and tangy flavor, while sliced avocado provides a creamy finishing touch.
Recipe Details:
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Servings: 5
- Main Ingredient: Ground chicken
- Cooking Method: Stovetop
- Meal Type: Main course salad
Ingredients and Portions for Frito Salad
This recipe uses a combination of fresh vegetables, pantry staples, dairy, and seasoned ground chicken. Preparing and measuring everything before cooking makes the assembly process faster and helps ensure that all the ingredients are evenly distributed.
Protein, Seasoning, and Canned Goods
- ½ pound ground chicken: Provides the protein base and cooks quickly in a skillet.
- 1 teaspoon taco seasoning: Adds a savory, Mexican-inspired flavor to the chicken.
- 2 teaspoons water: Helps distribute the taco seasoning evenly over the cooked meat.
- 1 (15-ounce) can chili beans: Adds hearty texture and a mildly spicy, savory flavor.
- ½ cup canned corn, drained: Contributes sweetness and a pleasant contrast to the seasoned chicken.
- 2 tablespoons California French dressing: Kraft Catalina dressing is a suitable option for the sweet and tangy salad dressing.
Fresh Vegetables, Dairy, and Chips
- 1 head Romaine lettuce, chopped: Creates a crisp, refreshing foundation for the salad.
- 1 cup chopped tomatoes: Adds moisture, freshness, and a slightly acidic flavor.
- 1 cup sharp Cheddar cheese, cubed: Provides a rich, savory taste and a firm texture.
- 2 cups Fritos corn chips: Supply the signature crunch and corn flavor.
- 2 avocados, sliced: Serve as a creamy garnish that complements the other ingredients.
Step-by-Step Cooking and Assembly Instructions
The key to preparing this salad is to cook the chicken first and assemble the remaining ingredients just before serving. This helps prevent the lettuce and corn chips from becoming soggy.
Step 1: Cook the Seasoned Ground Chicken
Place a skillet over medium-high heat and add ½ pound of ground chicken. Cook the meat for approximately 7 minutes, stirring continuously and breaking up any large pieces with a spatula.
Continue cooking until the chicken is thoroughly browned and crumbly, with no raw portions remaining. Stir in 1 teaspoon of taco seasoning and 2 teaspoons of water. Mix well until the seasoning coats the chicken evenly.
Remove the skillet from the heat and set the cooked chicken aside while preparing the salad ingredients.
Step 2: Prepare the Salad Base
Place the chopped Romaine lettuce into a large salad bowl. Open the can of chili beans and drain approximately the first ½ inch of liquid from the top, leaving the remaining liquid in the can.
Add the chili beans and their remaining liquid to the lettuce. Add 1 cup of chopped tomatoes and 2 tablespoons of Catalina dressing. Toss the ingredients gently until the lettuce is lightly coated.
Step 3: Add the Cheese, Corn, and Chips
Add 1 cup of cubed sharp Cheddar cheese and ½ cup of drained canned corn to the salad bowl. Add 2 cups of Fritos corn chips, distributing them throughout the mixture.
Add the cooked seasoned chicken and toss everything together gently. Avoid crushing the corn chips while mixing, as their crisp texture is an important part of the finished salad.
Step 4: Garnish and Serve
Divide the prepared salad evenly among five serving plates or bowls. Arrange the sliced avocado over each portion immediately before serving.
Serve the salad while the chicken is still slightly warm and the vegetables and chips remain crisp. Offer additional Catalina dressing on the side for anyone who prefers a more generously dressed salad.
Key Assembly Tips for Maximum Crispness
A few simple preparation techniques can help preserve the texture and flavor of this Frito salad.
- Add the dressing gradually: Start with the specified 2 tablespoons of Catalina dressing and avoid adding too much liquid during the initial mixing stage. Additional dressing can be served separately.
- Drain the beans carefully: Removing approximately ½ inch of liquid from the top of the chili beans helps prevent excess moisture from collecting at the bottom of the bowl.
- Keep the corn chips crisp: Add the Fritos just before serving rather than mixing them into the salad too early. This prevents them from absorbing moisture and losing their crunch.
- Prepare the vegetables in advance: Chop the Romaine lettuce and tomatoes before cooking the chicken. Keep them refrigerated until you are ready to assemble the salad.
- Add the avocado last: Slice the avocados immediately before serving to help preserve their fresh appearance and creamy texture.
- Serve immediately: Once the dressing and chips have been mixed into the salad, serve it promptly for the best combination of crispness and flavor.
Nutrition Facts per Serving
The following nutritional information is based on the stated recipe yield of five servings and a standard 2,000-calorie daily diet. Actual values may vary depending on the specific brands and quantities of ingredients used.
| Nutrient | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 737 | N/A |
| Total Fat | 50g | 64% |
| Saturated Fat | 14g | 72% |
| Cholesterol | 93mg | 31% |
| Sodium | 1,207mg | 52% |
| Total Carbohydrate | 48g | 17% |
| Dietary Fiber | 16g | 57% |
| Total Sugars | 10g | N/A |
| Protein | 32g | 64% |
| Vitamin C | 24mg | 26% |
| Calcium | 445mg | 34% |
| Iron | 4mg | 25% |
| Potassium | 1,760mg | 37% |
Each serving provides approximately 32 grams of protein and 16 grams of dietary fiber. The ground chicken and Cheddar cheese contribute protein, while the avocado, beans, and vegetables provide fiber and other nutrients.
The recipe contains 1,207 milligrams of sodium per serving, with much of the sodium coming from the canned chili beans, corn chips, and taco seasoning.
The total fat content includes fats from the avocado and Cheddar cheese, making this a substantial, filling salad that can serve as a complete meal.
