Mediterranean Chicken Salad with Creamy Tzatziki
Tender grilled or pan-seared chicken served over a colorful bed of Mediterranean vegetables, olives, and herbs — all topped with a refreshing, garlicky homemade tzatziki sauce. It’s light, nutritious, and full of flavor — perfect for lunch or dinner.
Time Required:
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Serves: 2–3
Ingredients:
For the Chicken:
2 boneless, skinless chicken breasts (or thighs)
2 tbsp olive oil
Juice of 1 lemon
2 garlic cloves, minced
1 tsp dried oregano
Salt and black pepper to taste
Optional: ½ tsp paprika
For the Salad Base:
2 cups romaine or mixed greens
1 cup cherry tomatoes, halved
½ cucumber, sliced
¼ red onion, thinly sliced
¼ cup kalamata olives
¼ cup crumbled feta cheese
Optional: ¼ cup cooked quinoa or chickpeas for extra heartiness
For the Tzatziki Sauce:
1 cup plain Greek yogurt
½ cucumber, grated and squeezed dry
1 garlic clove, finely minced
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp fresh dill or mint, chopped (or 1 tsp dried)
Salt and pepper to taste
Instructions:
1. Marinate and Cook the Chicken:
Mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Coat chicken with marinade and let sit for 10–15 minutes (or overnight in the fridge).
Grill or pan-sear the chicken over medium-high heat for 5–7 minutes per side until golden and cooked through (internal temp 165°F / 74°C).
Let rest, then slice thinly.
2. Make the Tzatziki:
Mix yogurt, grated cucumber (well-squeezed), garlic, lemon juice, olive oil, dill or mint, salt, and pepper in a bowl.
Stir well and refrigerate until ready to use (can be made a day ahead).
3. Assemble the Salad:
In a large bowl or individual plates, layer the greens, tomatoes, cucumber, red onion, olives, and feta.
Add sliced chicken on top.
4. Top with Tzatziki & Serve:
Spoon tzatziki generously over the chicken.
Drizzle with olive oil, sprinkle with more herbs if desired, and serve with lemon wedges or warm pita on the side.
Tips:
Add sliced avocado or hummus for a richer bowl.
Use rotisserie chicken for a quick version.
Try with grilled shrimp or falafel instead of chicken for variation.
Frequently Asked Questions
Q: Can I make it vegetarian?
Yes — replace the chicken with falafel, grilled halloumi, or roasted chickpeas.
Q: Can I meal prep this?
Yes — store components separately and assemble when ready to eat. Tzatziki lasts 3–4 days in the fridge.
Q: Can I serve it warm or cold?
Both work beautifully. It’s great cold in summer, or with warm chicken straight off the grill.
Nutritional Information
Calories: ~400
Protein: ~35g
Carbs: ~10g
Fat: ~25g
Fiber: ~3g