Grilled Mediterranean Chicken Salad with Homemade Tzatziki Sauce
This Grilled Mediterranean Chicken Salad is a fresh, vibrant dish packed with bold flavors. Juicy, marinated chicken is grilled to perfection and served over a crisp salad of romaine, cucumbers, cherry tomatoes, red onions, Kalamata olives, and feta cheese. It’s topped with a creamy homemade tzatziki sauce, adding a refreshing, tangy touch. This protein-packed salad is low-carb, gluten-free, and perfect for meal prep or a light yet satisfying meal.
Prep Time, Cook Time
Prep Time: 15 minutes
Marinating Time: 30 minutes
Cook Time: 15 minutes
Total Time: 1 hour
Ingredients
For the Grilled Chicken:
2 large boneless, skinless chicken breasts (or 4 small)
3 tbsp olive oil
2 tbsp lemon juice
2 cloves garlic, minced
1 tsp dried oregano
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp salt
1/4 tsp black pepper
For the Salad:
6 cups romaine lettuce, chopped
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/4 red onion, thinly sliced
1/2 cup Kalamata olives, pitted and sliced
1/2 cup crumbled feta cheese
For the Tzatziki Sauce:
1 cup Greek yogurt (plain, full-fat or 2%)
1/2 cup cucumber, grated and squeezed to remove excess water
1 clove garlic, minced
1 tbsp lemon juice
1 tbsp olive oil
1 tsp dried dill (or 1 tbsp fresh dill, chopped)
1/2 tsp salt
Instructions
Step 1: Marinate the Chicken
1. In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, cumin, paprika, salt, and pepper.
2. Place chicken breasts in a shallow dish or zip-top bag and pour the marinade over them.
3. Let marinate for at least 30 minutes (or up to overnight in the fridge).
Step 2: Make the Tzatziki Sauce
1. Grate the cucumber, then squeeze out excess water using a clean towel.
2. In a bowl, mix together Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, dill, and salt.
3. Cover and refrigerate until ready to serve.
Step 3: Grill the Chicken
1. Preheat a grill or grill pan over medium-high heat.
2. Remove chicken from the marinade and grill for 6-7 minutes per side, until the internal temperature reaches 165°F (75°C).
3. Let the chicken rest for 5 minutes, then slice.
Step 4: Assemble the Salad
1. In a large bowl, combine romaine, cherry tomatoes, cucumbers, red onion, and Kalamata olives.
2. Top with grilled chicken slices and crumbled feta.
3. Drizzle with tzatziki sauce or serve it on the side.
Nutritional Information
Calories: ~450 kcal
Protein: ~40g
Carbohydrates: ~12g
Fats: ~28g
Saturated Fat: ~7g
Fiber: ~3g
Sodium: ~600mg (varies with feta & olives)
Recipe Notes & Tips
Make it Dairy-Free: Use dairy-free yogurt for the tzatziki and omit the feta.
Meal Prep Friendly: Store everything separately and assemble before serving. The tzatziki lasts up to 4 days in the fridge.
Serving Ideas: Serve with warm pita bread, hummus, or roasted chickpeas for a complete meal.
Alternative Protein Options: Swap chicken for grilled shrimp, salmon, or tofu.
This Grilled Mediterranean Chicken Salad is a fresh, protein-packed meal that’s perfect for a light lunch or dinner.