Mediterranean Healthy Summer Salad with Grilled Chicken & Corn
A bright, crunchy summer salad loaded with juicy grilled chicken, sweet charred corn, cucumbers, tomatoes, fresh herbs, and a zesty Mediterranean lemon-olive oil dressing. Hydrating, low-calorie, and full of flavor.
⏳ Time
Prep Time: 15 minutes
Cook Time: 10–12 minutes
Total Time: 25 minutes
Ingredients
For the Grilled Chicken
2 chicken breasts
1 tbsp olive oil
1 tbsp lemon juice
1 garlic clove, minced
1/2 tsp dried oregano
1/2 tsp salt
1/4 tsp black pepper
Optional: 1 tsp honey (beautiful caramelization)
For the Corn
1 fresh corn cob OR 1/2 cup corn kernels
1 tsp olive oil
Pinch of salt
For the Summer Salad
2 cups lettuce or mixed greens
1 cup cherry tomatoes, halved
1 small cucumber, sliced
1/4 red onion, thinly sliced
1/4 cup olives (optional)
2 tbsp crumbled feta (optional but very Mediterranean)
Handful fresh parsley or mint
Mediterranean Lemon Dressing
2 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
1 tsp honey
1/4 tsp oregano
Pinch salt + pepper
Instructions
1. Grill the chicken
1. Mix olive oil, lemon juice, oregano, garlic, salt, and pepper.
2. Coat chicken and marinate 10–15 minutes.
3. Grill on medium-high heat 5–6 minutes per side until golden and juicy.
4. Slice into strips.
2. Grill or sauté the corn
If using whole corn:
Brush with olive oil and grill 5–7 minutes until lightly charred.
Slice kernels off the cob.
If using kernels:
Sauté in a pan with olive oil for 3 minutes until golden.
3. Build the salad
In a bowl, add:
- Lettuce
- Cucumbers
- Tomatoes
- Red onion
- Grilled corn
- Feta (optional)
- Herbs
- Top with sliced grilled chicken.
4. Add dressing
Whisk ingredients and drizzle generously over the salad.
Tips
More Mediterranean: Add chickpeas or avocado.
High protein: Add an extra chicken breast or boiled egg.
More freshness: Add mint + lemon zest.
Meal prep: Keep dressing separate until eating.
ℹ️ Nutrition information
Calories: 380
Protein: 34 g
Carbs: 22 g
Fat: 18 g