Mediterranean Tzatziki Chicken Salad
Description:
This fresh and flavorful Mediterranean chicken salad is packed with juicy grilled chicken, crisp vegetables, kalamata olives, and feta cheese, all tossed in a creamy, tangy homemade tzatziki sauce. It’s light yet satisfying and perfect for a summer meal, meal prep, or healthy lunch option.
Prep & Cook Time:
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4
Ingredients:
For the Chicken:
2 boneless, skinless chicken breasts (or thighs)
2 tbsp olive oil
Juice of 1 lemon
1 tsp dried oregano
1 tsp garlic powder
Salt and pepper to taste
For the Tzatziki Sauce:
1 cup Greek yogurt (plain, full fat or low fat)
1/2 cucumber, grated and squeezed to remove water
1 clove garlic, minced
1 tbsp olive oil
1 tbsp fresh dill (or 1 tsp dried)
1 tbsp lemon juice
Salt and pepper to taste
Salad Base:
4 cups chopped romaine or mixed greens
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/2 cup sliced cucumber
1/4 cup kalamata olives, halved
1/4 cup crumbled feta cheese
Optional: sliced avocado or cooked quinoa for extra heartiness
Instructions:
Marinate the Chicken:
In a bowl or bag, combine olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Add chicken and marinate for at least 15 minutes (or overnight for best flavor).
Cook the Chicken:
Grill or pan-sear chicken over medium heat for 6–7 minutes per side or until cooked through (internal temp 165°F/74°C). Let it rest, then slice or cube.
Make the Tzatziki:
In a bowl, mix yogurt, grated cucumber, garlic, lemon juice, olive oil, dill, salt, and pepper. Stir well and chill.
Assemble the Salad:
In a large bowl or plate, layer greens, tomatoes, cucumbers, red onion, olives, and feta. Add grilled chicken on top and drizzle with tzatziki sauce.
Serve:
Serve immediately or store components separately for meal prep.
Nutritional Information (Per Serving):
Nutrient Amount (approx.)
Calories 400–450 kcal
Protein 35–40 g
Carbohydrates 10–15 g
Fiber 3–5 g
Fat 20–25 g
Saturated Fat 5–6 g
Sodium 500–650 mg
Sugars 3–5 g
Vitamin A, C, Calcium, Iron Moderate to high
(Values vary slightly based on ingredients used.)
Common Questions & Answers:
Q: Can I make it ahead for meal prep?
A: Yes! Store chicken, veggies, and tzatziki separately. Assemble just before serving for freshness.
Q: Can I use store-bought tzatziki?
A: Absolutely. Homemade tastes fresher, but store-bought works for convenience.
Q: Is it keto or low-carb?
A: Yes, this salad is naturally low-carb and keto-friendly.
Q: Can I make it dairy-free?
A: Substitute dairy-free yogurt and omit feta cheese or use a vegan alternative.
Q: What other protein can I use?
A: Try grilled shrimp, lamb, or fa
lafel for variety.