A fresh, protein-rich Mediterranean salad made with juicy grilled chicken, crisp lettuce, cucumber, tomatoes, red onion, fresh herbs, and a creamy garlic-herb yogurt dressing. The combination is similar to popular Mediterranean chicken-and-tzatziki salads.
Ingredients
For the Chicken
- 2 large boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 2 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
For the Salad
- 5 cups chopped romaine or green lettuce
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- ½ small red onion, thinly sliced
- ¼ cup fresh parsley, chopped
- ¼ cup feta cheese, crumbled — optional
For the Creamy Tzatziki Dressing
- ¾ cup plain Greek yogurt
- ½ cucumber, finely grated and squeezed dry
- 1 tbsp lemon juice
- 1 small garlic clove, minced
- 1 tbsp fresh parsley or dill, chopped
- 1 tsp olive oil
- Salt and black pepper to taste
Instructions
- Marinate the chicken: Mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper. Coat the chicken and let it marinate for 20–30 minutes.
- Make the tzatziki: Combine Greek yogurt, grated cucumber, lemon juice, garlic, herbs, olive oil, salt, and pepper. Refrigerate until ready to use.
- Cook the chicken: Heat a grill or grill pan over medium-high heat. Cook chicken for about 5–7 minutes per side, depending on thickness, until the thickest part reaches 165°F/74°C.
- Let the chicken rest for 5 minutes, then slice.
- Build the salad: Add lettuce, cucumber, tomatoes, red onion, and parsley to a large bowl.
- Top with sliced grilled chicken and feta.
- Spoon the creamy tzatziki generously over the chicken and vegetables.
- Finish with a little fresh parsley and a squeeze of lemon.
Time & Servings
- Prep: 20 minutes
- Marinating: 20–30 minutes
- Cook: 12–15 minutes
- Total: About 45–50 minutes
- Servings: 4
Approx. Nutrition Per Serving
Estimates vary depending on chicken size, yogurt, feta, and oil used.
- Calories: ~400–450 kcal
- Protein: ~40–45 g
- Carbohydrates: ~10–15 g
- Fat: ~18–22 g
- Fiber: ~3–5 g
- Sugar: ~5–7 g
- Sodium: ~600–900 mg
Comparable grilled Mediterranean chicken salads with tzatziki commonly provide roughly 38–48 g protein per serving, depending on the ingredients and portion size.
Tips
- Squeeze the grated cucumber very well so the tzatziki stays thick and creamy.
- Chicken thighs can be substituted for chicken breast for a juicier result.
- Add Kalamata olives for a stronger Mediterranean flavor.
- For meal prep, keep the chicken, vegetables, and dressing separate and combine just before eating.
- For a lower-calorie version, use nonfat Greek yogurt and reduce the olive oil/feta.
Q&A
Q: Can I use chicken thighs?
Yes. Boneless, skinless chicken thighs work very well and give the salad extra juiciness.
Q: Can I use store-bought tzatziki?
Absolutely. Homemade gives a fresher flavor, but good-quality store-bought tzatziki saves time.
Q: Can I prepare this salad ahead of time?
Yes. Prepare the chicken and vegetables ahead, but keep the dressing separate until serving to prevent the lettuce from becoming soggy.
Q: Is this salad gluten-free?
Yes, the ingredients listed are naturally gluten-free. Check packaged sauces or yogurt if you have a strict gluten-free requirement.
Q: How long does it keep?
Store cooked chicken and prepared vegetables in the refrigerator and use within about 3–4 days. Keep the dressing separate for better texture.
Q: Can I make it low-carb?
Yes. As written, it is already relatively low in carbohydrates. Avoid pita, croutons, or other high-carb additions