Mediterranean Herbed Buttermilk Chicken Salad
A refreshing and protein-packed twist on classic chicken salad, this Mediterranean Herbed Buttermilk Chicken Salad blends tender herbed chicken with creamy buttermilk dressing, crisp vegetables, and bold Mediterranean flavors like olives, feta, lemon, and fresh herbs. It’s light yet satisfying—perfect for lunches, picnics, or stuffed in pita pockets for a quick and healthy meal.
Time Required:
Prep Time: 15 minutes
Marinate Time (optional): 30 minutes
Cook Time: 12–15 minutes
Total Time: 30–60 minutes
Ingredients:
For the Herbed Buttermilk Chicken:
2 boneless, skinless chicken breasts (or thighs)
½ cup buttermilk
2 tbsp olive oil
2 garlic cloves, minced
1 tbsp lemon juice
1 tsp dried oregano
1 tsp dried basil
½ tsp dried thyme
Salt & black pepper to taste
For the Salad:
2 cups romaine lettuce or mixed greens, chopped
1 cup cherry tomatoes, halved
½ cucumber, diced
¼ red onion, thinly sliced
⅓ cup Kalamata olives, sliced
⅓ cup crumbled feta cheese
1 tbsp chopped fresh parsley (optional)
For the Buttermilk Dressing:
⅓ cup buttermilk
3 tbsp Greek yogurt (or mayo for a richer version)
1 tbsp lemon juice
1 tsp Dijon mustard
1 small garlic clove, grated
1 tbsp chopped fresh dill or parsley
Salt and pepper to taste
Instructions:
1. Marinate the Chicken (optional but recommended):
In a bowl, whisk together buttermilk, olive oil, garlic, lemon juice, oregano, basil, thyme, salt, and pepper.
Add chicken and coat well. Cover and marinate in the fridge for 30 minutes or up to overnight.
2. Cook the Chicken:
Heat a grill pan or skillet over medium-high heat.
Remove chicken from marinade, letting excess drip off. Grill or pan-cook for 5–7 minutes per side or until golden and cooked through.
Let rest for 5 minutes, then slice into strips or cubes.
3. Make the Buttermilk Dressing:
In a small bowl, whisk together buttermilk, Greek yogurt, lemon juice, mustard, garlic, herbs, salt, and pepper until smooth.
4. Assemble the Salad:
In a large bowl or serving platter, layer greens, tomatoes, cucumber, red onion, olives, and feta.
Top with sliced chicken.
Drizzle with buttermilk dressing and sprinkle with fresh parsley.
Tips
Marinate for Flavor:
Marinating the chicken for at least 30 minutes (or overnight) helps it stay juicy and soak in the Mediterranean herb flavors.
Use a Meat Thermometer:
Ensure chicken reaches an internal temperature of 165°F (74°C) to keep it safe and tender without drying out.
Make It Ahead:
The chicken and dressing can be made up to 2 days in advance. Store separately and assemble the salad just before serving.
Chill the Dressing:
Let the buttermilk dressing sit in the fridge for at least 15 minutes before using—it intensifies the flavor and thickens slightly.
Balance the Salt:
Since feta and olives are salty, taste the dressing and salad before adding extra salt.
Customize the Cut:
Slice the chicken into strips for plating or dice it for easier mixing if serving as a sandwich or pita filling.
Add a Crunch:
Toss in toasted pine nuts, sliced almonds, or crispy chickpeas for extra texture.
Variations:
Grain Bowl Version:
Serve the salad over cooked quinoa, farro, or couscous to make it more filling.
Pita Pocket or Wrap:
Stuff everything into a warm pita or wrap with extra dressing for an on-the-go Mediterranean sandwich.
No Dairy Option:
Use a dairy-free yogurt and almond or oat milk in place of buttermilk and Greek yogurt.
Spicy Kick:
Add chopped pepperoncini, a dash of chili flakes to the dressing, or a sprinkle of harissa on the chicken.
Veggie Boost:
Add artichoke hearts, roasted red peppers, or sun-dried tomatoes for extra Mediterranean flair.
Different Proteins:
Try the same marinade and salad setup with grilled shrimp, turkey, tofu, or even chickpeas for a vegetarian twist.
Creamier Dressing:
Swap some of the buttermilk for tahini or avocado for a richer, creamier dressing.
Q&A: Frequently Asked Questions
Q: Can I use store-bought rotisserie chicken instead of cooking fresh chicken?
A: Yes! While marinated grilled chicken adds more flavor, rotisserie chicken is a great shortcut. Just mix it with a sprinkle of dried oregano and a drizzle of lemon juice for a Mediterranean touch.
Q: What if I don’t have buttermilk?
A: Make a quick substitute: Mix ½ cup milk with 1½ tsp lemon juice or white vinegar. Let it sit for 5–10 minutes until slightly curdled.
Q: Can I make this salad vegetarian?
A: Absolutely! Swap the chicken with grilled tofu, chickpeas, or falafel for a hearty vegetarian option.
Q: How long does the dressing last?
A: The buttermilk dressing can be stored in an airtight container in the fridge for up to 3–4 days.
Q: Can I serve this warm or cold?
A: Both! It’s delicious warm right after cooking the chicken or chilled for a refreshing summer lunch.
Nutrition Information
(Per Serving – based on 4 servings)
| Nutrient | Amount |
|---|---|
| Calories | ~340 kcal |
| Protein | 30g |
| Carbohydrates | 10g |
| Fiber | 2g |
| Sugars | 4g |
| Fat | 20g |
| Saturated Fat | 6g |
| Cholesterol | 85mg |
| Sodium | 600mg |
| Calcium | 150mg |
| Iron | 2mg |
Note: Nutrition may vary slightly based on exact ingredients and serving sizes.
Conclusion
This Mediterranean Herbed Buttermilk Chicken Salad is the perfect blend of fresh, creamy, tangy, and savory. With protein-rich grilled chicken, crisp veggies, salty olives and feta, and a refreshing buttermilk dressing, it’s a balanced and satisfying meal that’s both nourishing and flavorful. Whether you’re enjoying it as a light dinner, a meal-prep lunch, or tucked into warm pita bread, it brings a vibrant Mediterranean twist to everyday salads. And with its flexibility, you can tweak it to suit your mood, season, or what’s in your fridge.