Mediterranean Chicken Salad with Creamy Tzatziki Sauce
This salad combines juicy grilled chicken with crisp cucumbers, tomatoes, red onion, and Kalamata olives — all on a bed of greens and drizzled with a creamy, garlicky tzatziki dressing. It’s vibrant, high-protein, low-carb, and bursting with Mediterranean flavor.
⏱ Time:
Prep Time: 20 minutes
Cook Time: 12–15 minutes
Total Time: 30–35 minutes
Ingredients:
For the Chicken:
1.5 lbs (680g) boneless skinless chicken breasts or thighs
2 tbsp olive oil
2 garlic cloves, minced
Juice of 1 lemon
1 tsp dried oregano
1/2 tsp salt
1/4 tsp black pepper
For the Salad:
6 cups mixed greens or romaine lettuce
1 cup cherry tomatoes, halved
1/2 cucumber, sliced
1/3 red onion, thinly sliced
1/3 cup Kalamata olives, pitted and halved
1/4 cup crumbled feta cheese (optional)
Optional: sliced avocado or chickpeas
For the Creamy Tzatziki Dressing:
3/4 cup Greek yogurt
1/3 cup cucumber, grated and squeezed dry
1 tbsp olive oil
1 garlic clove, minced
1 tsp lemon juice
1 tsp white or red wine vinegar
Salt and pepper to taste
Optional: chopped fresh dill or mint (1–2 tsp)
Instructions:
1. Marinate the Chicken:
In a bowl, mix olive oil, garlic, lemon juice, oregano, salt, and pepper. Add chicken and toss well. Let it marinate for 20–30 minutes (or up to 4 hours in the fridge).
2. Grill the Chicken:
Preheat grill or grill pan to medium-high heat. Cook chicken 5–6 minutes per side, or until golden and cooked through (internal temp 165°F / 74°C). Let rest, then slice.
3. Make the Tzatziki Sauce:
In a bowl, combine yogurt, grated cucumber, olive oil, garlic, lemon juice, vinegar, salt, and pepper. Stir well. Chill if possible for 10–15 minutes to develop flavor.
4. Assemble the Salad:
Layer greens in each bowl. Top with tomatoes, cucumbers, onion, olives, feta, and sliced grilled chicken. Drizzle with tzatziki sauce and serve immediately.
Tips:
Short on time? Use rotisserie chicken and store-bought tzatziki for a quick version.
Add quinoa or farro for extra fiber and fullness.
Make extra tzatziki to use as a dip or wrap spread later in the week.
❓ Frequently asked questions FAQ:
Q: Can I make this salad ahead of time?
Yes! Store the components separately and assemble just before serving to keep everything crisp.
Q: What other veggies can I add?
Roasted red peppers, artichoke hearts, or even grilled zucchini would be perfect additions.
Q: Is this low-carb?
Yes — especially if you skip the optional grains. It’s also high in protein and naturally gluten-free.
Nutritional Information
Calories: 430
Protein:38g
Carbs: 12g
Fat: 25g
Fiber: 3g
Sugar: 5g