Mediterranean High-Protein Chicken Salad
This high-protein Mediterranean chicken salad is fresh, satisfying, and nutrient-rich.It combines grilled or baked chicken breast with crisp greens, cucumbers, cherry tomatoes, olives, and feta, all tossed in a lemon-olive oil dressing.
Perfect for lunch, dinner, or meal prep, this salad is packed with protein, fiber, and healthy fats, fully embracing the Mediterranean diet.
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Serves: 2
Ingredients
Chicken
2 medium chicken breasts (150–180 g each)
1 tbsp olive oil
½ tsp garlic powder
½ tsp paprika
Salt & pepper
Juice of ½ lemon
Salad
4 cups mixed greens (arugula, spinach, lettuce)
1 cup cherry tomatoes, halved
½ cucumber, diced
¼ cup Kalamata olives, pitted and sliced
2 tbsp red onion, thinly sliced
¼ cup crumbled feta cheese
Dressing
2 tbsp extra-virgin olive oil
Juice of ½ lemon
1 tsp Dijon mustard
Salt & black pepper, to taste
Instructions
Cook Chicken
Preheat grill or skillet over medium-high heat
Rub chicken with olive oil, garlic powder, paprika, salt, pepper, and lemon juice
Cook 6–7 minutes per side, until internal temperature reaches 74°C (165°F)
Let rest 5 minutes, then slice
Prepare Salad
In a large bowl, combine greens, cherry tomatoes, cucumber, olives, red onion, and feta
Make Dressing
Whisk olive oil, lemon juice, Dijon mustard, salt, and pepper until emulsified
Assemble
Top salad with sliced chicken
Drizzle dressing over the top
Toss gently or serve as is
Tips
Chicken juicy tip: don’t overcook; let it rest before slicing
Herbs: sprinkle fresh parsley or dill for extra Mediterranean flavor
Make it crunchier: add roasted chickpeas, pumpkin seeds, or toasted almonds
Meal prep: store chicken separately, combine fresh with salad greens before serving
Frequently Asked Questions
Can I make it vegan?
Use grilled tofu or chickpeas instead of chicken; skip feta or use plant-based cheese
Can I use leftover chicken?
Yes — perfect for quick meal prep
Can I swap dressing?
Olive oil + balsamic vinegar or tahini-lemon dressing works well
Extra protein options?
Add boiled eggs, edamame, or quinoa
Nutritional Information
Calories: 410
Protein: 38 g
Carbohydrates: 14 g
Fat: 22 g
Fiber: 5 g