Easy Chili Salad|THM E, Low Fat, Vegetarian, Vegan

When Beck makes a huge pot of chili, I know what I'm having for lunch at least several times in the next week. This easy chili salad is 5-10 minutes prep, full of flavor, and oh so healthy. 

Easy Chili Salad

Easy with Prepared Chili

If you've already made a pot of chili, then this salad is easy to prepare. Plus, it's a delicious meal to make with leftover Beck's Veggie Chili.

However, if you don't have Beck's Veggie Chili on hand, and you don't feel like making a pot of chili, then Amy's Low Fat Chili (in the can) will do as a runner up. Certainly, I don't like this salad as well with Amy's chili, but I like it better than not having it at all. Be sure to get the low fat version as it only has three grams of fat per serving.  

All the other ingredients are throw in a bowl and mix or layer. So, you'll use one pot to heat up the chili and one bowl to prep and eat the salad out of. If you're really in a hurry, you can eat the chili cold, but I don't recommend it that way.

Dressing in a bowl with a fork with ingredients in containers behind.

Simple Steps to Put Easy Chili Salad Together

There's no cutting vegetables or shredding, grating, etc. As a result, this salad is so easy to prep.

Mix the Simple Dressing and Greens while the Chili Warms

First, if you're warming the chili, place it in a pot and heat it, stirring occasionally while you do the next steps.

Next, put the balsamic vinegar and a splash of tamari or soy sauce in a bowl and mix.

Then, throw in a couple of handfuls of lettuce, spring mix or any other type of fresh greens you like and mix.

Greens and Dressing with a fork in a bowl with ingredients in packages behind.

Next, Just Layer

Once you've got your lettuce and salad dressing mixed together, then you'll just layer on the warmed chili. After that, I either add the nutritional yeast to the chili while in the pot. Or, I layer on the chili, then sprinkle the yeast over it and mix a little in the bowl without disturbing the greens. 

Chili on top of greens in a bowl with ingredients behind.

For this photo, I layered the chili, threw on the nutritional yeast and just swirled it for a few seconds with my fork. 

Easy Chili Salad with Nutritional Yeast

Last, I like to add on some fat free greek yogurt. It takes the place of sour cream without adding any fat while providing extra protein. 

Easy Chili Salad with Greek Yogurt and Nutritional Yeast showing products used in background

Quality Ingredients Make a Tastier, Healthier Easy Chili Salad

As you can see by the photos, I use organic ingredients wherever possible. For example for this salad, I used organic baby spinach and kale mix, organic balsamic vinegar from Vitacost, San-J Reduced Sodium Tamari Sauce, nutritional yeast and organic Stonyfield Non-Fat Greek Yogurt. 

I've found the organic balsamic vinegar is less likely to give Beck a reaction to sulfites. He's sensitive to sulfites in vinegar, wine, dried fruit, etc. As a result, when he gets a good dose of sulfites in a meal, he wakes up the next day with a stuffy head. 

I particularly like the balsamic vinegar and tamari as a dressing for this salad. As a result, I don't even miss the fat in the dressing. And, it lends a little bite to the greens and blends well with the chili. 

If you're new to using nutritional yeast, and are a little hesitant as a result, this is a good dish to try it on. The yeast gives a little cheesy, richer flavor, and complements the chili well. Just pretend it's parmesan cheese. 🙂

Nothing else is required to make this salad a meal. In other words, it's already a meal in the bowl. 

Easy Chili Salad Vegan and Allergy Free Options

To make this Easy Chili Salad vegan, just leave out the greek yogurt. In addition, I recommend to use additional greens and nutritional yeast to up your protein and fill you up.

To make an allergy free option, just leave out the greek yogurt for dairy free. And, you can use Bragg Liquid Aminos in place of the tamari for soy free. The San-J Reduced Sodium Tamari is gluten free. If you aren't sensitive to soy beans, I do recommend it for a better taste than the Bragg's Liquid Aminos. 

Easy Chili Salad | THM E, Low Fat, Vegetarian, Vegan

This easy chili salad is 5-10 minutes prep, full of flavor, and oh so healthy! Make a huge pot of chili, then make this salad for lunch in the next week.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Main Course, Salad
Cuisine: American, Mexican
Keyword: Beans, Egg Free, Gluten Free, Low Fat, Nut Free, Sugar Free, THM E, Vegan, Vegetarian, Wheat Free
Servings: 1
Calories: 412kcal


  • Small pot


  • 1 tbsp balsamic vinegar
  • 1 splash tamari or Bragg's Liquid Aminos
  • 1 cup low fat chili
  • 2 handfuls lettuce mix
  • 1 tbsp nutritional yeast
  • 1/2 cup non-fat Greek yogurt omit for dairy free and vegan


  • Heat the chili over medium high heat in a small pot.
  • Mix the balsamic vinegar and tamari in the bowl you will use for the salad.
  • Add in the lettuce mix and mix to coat.
  • Layer the heated chili over the lettuce / dressing mix.
  • Sprinkle on the nutritional yeast and swirl into the chili.
  • If you're using the non-fat Greek yogurt, place the dollop of it on top.


  • I use Beck's Vegetarian Chili (see recipe in Soups / Stews) or if I don't have any leftover Beck's Chili on hand, then Amy's low fat chili in the can. 
  • This Easy Chili Salad is high fiber. Adjust the amount of lettuce mix to your liking. 
  • For non-dairy / vegan, omit the yogurt or use a non-dairy yogurt substitute that is non-fat. 

Nutrition*: Total Fat: 3.3g, Total Carbohydrates: 66.3g, Dietary Fiber: 20.7g, Net Carbohydrates: 45.6, Protein: 31.9g

*For single serving with spring mix, tamari, and non-fat Greek yogurt. 

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