Healthy Mediterranean Tzatziki Chicken Salad
Juicy grilled or pan-seared chicken is served over a crisp Mediterranean salad of cucumber, tomato, and herbs, then topped with creamy homemade tzatziki sauce. This dish delivers a refreshing balance of lean protein, fresh vegetables, and tangy yogurt dressing.
Time
Prep Time: 15 minutes
Cook Time: 12–15 minutes
Total Time: 30 minutes
Serves: 4
Ingredients
For the Chicken:
2 medium chicken breasts (about 1 lb total)
1 tbsp olive oil
1 tsp lemon zest
1 tbsp lemon juice
1 tsp dried oregano
½ tsp garlic powder
Salt & black pepper, to taste
For the Salad:
2 cups cherry tomatoes, halved
1 large cucumber, diced
½ red onion, thinly sliced
½ cup Kalamata olives, halved
¼ cup feta cheese, crumbled
2 tbsp fresh parsley, chopped
1 tbsp extra virgin olive oil
1 tbsp red wine vinegar
Pinch of salt & pepper
For the Tzatziki Sauce:
1 cup Greek yogurt
½ cup cucumber, grated & excess water squeezed out
1 tbsp fresh dill, chopped
1 tbsp lemon juice
1 small garlic clove, finely minced
Salt & pepper, to taste
Instructions
Step 1: Marinate the Chicken
- Mix olive oil, lemon zest, lemon juice, oregano, garlic powder, salt, and pepper.
- Coat chicken breasts with the marinade and set aside for 10 minutes (or overnight in the fridge).
Step 2: Make the Tzatziki
In a bowl, combine yogurt, cucumber, dill, lemon juice, garlic, salt, and pepper.
Mix well and refrigerate until serving.
Step 3: Cook the Chicken
Heat a grill pan or skillet over medium heat.
Cook chicken 5–6 minutes per side until golden brown and fully cooked (internal temp 165°F / 74°C).
Let rest for 5 minutes, then slice.
Step 4: Prepare the Salad
In a large bowl, combine tomatoes, cucumber, red onion, olives, and parsley.
Drizzle with olive oil and red wine vinegar, season with salt & pepper, and toss.
Sprinkle feta on top.
Step 5: Assemble
Divide salad among plates or bowls.
Top with sliced chicken.
Add a generous dollop of tzatziki sauce.
Notes & Tips
Make it low-carb: Skip the bread or grains and serve over leafy greens.
Meal prep tip: Store the salad, chicken, and tzatziki separately for freshness.
Extra crunch: Add roasted chickpeas or toasted pine nuts.
Frequently Asked Questions
Q: Can I bake the chicken instead?
A: Yes — bake at 200°C (400°F) for 20–22 minutes until cooked through.
Q: Can I use store-bought tzatziki?
A: Definitely, but homemade is fresher and lets you control the salt and garlic levels.
Nutritional Information
Calories: ~340 kcal
Protein: 32g
Carbs: 11g
Fat: 18g
Fiber: 3g
Sodium: ~520mg