Grilled Chicken Salad with Rice and Yogurt Dressing
This dish is a wholesome Mediterranean-inspired salad-bowl that combines tender grilled chicken, fluffy rice, crisp vegetables, and a tangy herbed yogurt dressing. It’s light, fresh, and balanced with protein, carbs, and healthy fats—ideal for lunch or dinner.
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Servings:2-3
Ingredients
For the Chicken:
2 chicken breasts
2 tbsp olive oil
1 tbsp lemon juice
1 tsp garlic powder
1 tsp dried oregano
½ tsp paprika
Salt & black pepper to taste
For the Rice:
1 cup basmati or jasmine rice
2 cups water or chicken broth
Pinch of salt
For the Salad Base:
1 cup cucumber
1 cup cherry tomatoes
½ red onion
½ cup lettuce or baby spinach
¼ cup kalamata olives
For the Yogurt Dressing:
½ cup Greek yogurt (plain, unsweetened)
1 tbsp lemon juice
1 tbsp olive oil
1 small garlic clove
1 tbsp fresh dill or mint (chopped, or 1 tsp dried)
Salt & black pepper to taste
Garnish:
Fresh parsley, chopped
A drizzle of olive oil
Crumbled feta
Instructions
Cook the rice
Rinse rice until water runs clear.
In a saucepan, bring water (or broth) to a boil, add rice and salt.
Lower heat, cover, and simmer for 15 minutes.
Remove from heat and let rest 5 minutes before fluffing with a fork.
Marinate & grill the chicken
In a bowl, whisk olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Coat chicken breasts and marinate at least 10 minutes (longer = better flavor).
Heat a grill pan or outdoor grill over medium-high heat.
Cook chicken 5–6 minutes per side until golden and cooked through (internal temp 165°F / 74°C).
Let rest 5 minutes, then slice into strips.
Prepare the yogurt dressing
In a small bowl, whisk yogurt, lemon juice, olive oil, garlic, dill/mint, salt, and pepper until creamy.
Assemble the bowls
Divide rice among bowls.
Add cucumber, tomatoes, onion, lettuce/spinach, and olives.
Place sliced grilled chicken on top.
Drizzle generously with yogurt dressing.
Garnish with parsley, feta, and a drizzle of olive oil if desired.
Notes & Tips
For extra flavor, grill chicken over charcoal for a smoky taste.
Swap rice with quinoa, bulgur, or couscous for variation.
Add roasted chickpeas for extra crunch and protein.
Yogurt dressing can be made ahead and stored in the fridge for 3 days.
Frequently Asked Questions
Q: Can I use brown rice instead of white?
A: Yes, just adjust cooking time (35–40 minutes).
Q: How can I make it spicier?
A: Add chili flakes or cayenne pepper to the chicken marinade.
Q: Is there a dairy-free option?
A: Yes, replace Greek yogurt with a coconut or soy-based yogurt alternative.
Nutritional Information
Calories: 520
Protein: 37g
Carbs: 50g
Fat: 18g
Fiber: 4g