Mediterranean Grilled Chicken Garden Salad

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

This Mediterranean-inspired salad is light, fresh, and packed with flavor. Grilled chicken breasts are seasoned with lemon, oregano, and garlic, then served over a bed of crisp greens, juicy cherry tomatoes, cucumber, red onion, and tangy Kalamata olives. A simple, zesty dressing ties everything together, making this salad a perfect healthy lunch or dinner that’s quick to prepare yet full of vibrant Mediterranean flavors.

Ingredients

For the Chicken:

2 boneless, skinless chicken breasts

2 tbsp olive oil

1 tbsp lemon juice

1 tsp dried oregano

1 tsp garlic powder

Salt and pepper, to taste

For the Salad:

4 cups mixed salad greens

1 cup cherry tomatoes, halved

1 small cucumber, sliced or diced

¼ red onion, thinly sliced

½ cup Kalamata olives

Lemon wedges, for garnish

For the Dressing:

3 tbsp olive oil

1 tbsp red wine vinegar

1 tsp Dijon mustard

1 tsp honey

1 tsp dried oregano

Salt & pepper, to taste

Instructions

Marinate the Chicken:
In a small bowl, mix 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp dried oregano, garlic powder, salt, and pepper. Coat the chicken breasts with the mixture and let marinate for at least 10 minutes (or up to 30 minutes for more flavor).

Prepare the Dressing:
In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, honey, oregano, salt, and pepper. Set aside.

Grill the Chicken:
Preheat a grill or grill pan over medium-high heat. Grill the chicken for 6–7 minutes per side, or until cooked through and internal temperature reaches 165°F (74°C). Let the chicken rest for 5 minutes, then slice thinly.

Assemble the Salad:
In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, and Kalamata olives.

Dress the Salad:
Drizzle the dressing over the salad and toss gently to coat.

Serve:
Arrange the sliced grilled chicken on top of the salad. Garnish with lemon wedges and serve immediately.

Tips

Chicken Prep:
Pound the chicken breasts to an even thickness for uniform grilling and faster, more even cooking.

Marinating Time:
Even a short 10-minute marinade adds flavor, but marinating for 30–60 minutes enhances taste and tenderness.

Grilling Alternatives:
If you don’t have a grill, you can cook the chicken in a grill pan, skillet, or bake it in the oven at 400°F (200°C) for 20–25 minutes.

Dressing Balance:
Taste the dressing before adding; adjust acidity or sweetness with more vinegar or honey according to your preference.

Salad Assembly:
Toss the greens with a small amount of dressing first, then top with chicken to prevent wilting.

Variations

Protein Options:
Swap chicken for grilled shrimp, salmon, or chickpeas for a vegetarian version.

Cheese Addition:
Add crumbled feta or shaved Parmesan for a creamier, richer flavor.

Extra Veggies:
Include roasted red peppers, artichoke hearts, or avocado slices for added color and nutrients.

Herb Twist:
Fresh herbs like parsley, mint, or basil can elevate the Mediterranean flavors.

Grain Boost:
Add cooked quinoa, farro, or couscous to make the salad more filling and hearty.

Spice Kick:
Sprinkle red pepper flakes or smoked paprika on the chicken for a subtle heat and smoky flavor.

Q&A

Q: Can I make this salad ahead of time?
A: Yes. Prepare the vegetables and dressing in advance. Grill the chicken just before serving to maintain juiciness. Store salad components separately to prevent wilting.

Q: Can I use boneless, skinless chicken thighs instead of breasts?
A: Yes. Thighs are juicier and slightly more flavorful, but cook slightly longer to reach an internal temperature of 165°F (74°C).

Q: Can this salad be made vegetarian?
A: Absolutely. Replace grilled chicken with chickpeas, grilled tofu, or roasted vegetables for protein.

Q: Can I store leftovers?
A: Store grilled chicken separately from the dressed salad in airtight containers in the fridge for up to 2 days. Assemble just before eating.

Q: Can I change the dressing?
A: Yes. Olive oil and lemon or balsamic vinaigrette both work well for a Mediterranean flavor. Adjust seasonings to taste.

Nutrition

(per serving, assuming 2 servings)

Calories: ~420 kcal

Protein: 35 g

Carbohydrates: 12 g

Fat: 26 g

Saturated Fat: 5 g

Cholesterol: 95 mg

Sodium: 720 mg

Fiber: 4 g

Sugar: 5 g

Note: Values may vary depending on the size of chicken breasts, type of olives, and amount of dressing used.

Conclusion

The Mediterranean Grilled Chicken Garden Salad is a light, nutritious, and flavorful meal that’s quick to prepare. Tender grilled chicken, crisp vegetables, tangy olives, and a zesty homemade dressing create a perfect balance of protein, healthy fats, and fresh produce. It’s versatile, customizable, and ideal for lunch, dinner, or meal prep. With simple ingredients and bold Mediterranean flavors, it’s a satisfying, wholesome salad that’s as beautiful on the plate as it is delicious.