Grilled Chicken Salad with Tzatziki Sauce
This refreshing and protein-packed salad combines juicy grilled chicken, crisp vegetables, and creamy tzatziki sauce. It’s a perfect blend of Mediterranean flavors, making it a healthy and satisfying meal for any time of day.
Ingredients:
For the Chicken Marinade:
2 boneless, skinless chicken breasts
2 tbsp olive oil
2 tbsp lemon juice
3 garlic cloves, minced
1 tsp dried oregano
½ tsp paprika
Salt and pepper, to taste
For the Salad:
4 cups mixed greens (spinach, arugula, or lettuce)
1 cup cherry tomatoes, halved
1 cucumber, sliced
½ red onion, thinly sliced
¼ cup Kalamata olives
¼ cup crumbled feta cheese (optional)
For the Tzatziki Sauce:
1 cup Greek yogurt
1 cucumber, grated and squeezed to remove excess water
2 garlic cloves, minced
1 tbsp fresh dill or mint, chopped
1 tbsp olive oil
1 tbsp lemon juice
Salt and pepper, to taste
Instructions:
Marinate the Chicken: In a bowl, mix olive oil, lemon juice, minced garlic, oregano, paprika, salt, and pepper. Add the chicken, coating evenly. Cover and refrigerate for at least 30 minutes (or up to 8 hours for more flavor).
Prepare the Tzatziki Sauce: Combine all tzatziki ingredients in a bowl. Mix well and refrigerate until ready to use.
Grill the Chicken: Preheat a grill or grill pan to medium-high heat. Grill the chicken for 5–7 minutes per side or until fully cooked (internal temperature of 165°F/74°C). Let rest for 5 minutes before slicing.
Assemble the Salad: In a large bowl or individual plates, arrange mixed greens, cherry tomatoes, cucumber, red onion, olives, and feta (if using).
Top and Serve: Add sliced grilled chicken on top of the salad. Drizzle with tzatziki sauce or serve it on the side.
Notes & Tips
Meal Prep: Marinate the chicken and make the tzatziki sauce a day ahead to save time.
Customizable: Add avocado, roasted red peppers, or grilled zucchini for extra variety.
Cooking Option: If a grill is unavailable, cook the chicken in a skillet over medium heat or bake it in the oven at 375°F (190°C) for 20–25 minutes.
Dairy-Free: Use a dairy-free yogurt alternative for the tzatziki sauce.
Serving Suggestion: Pair with pita bread or quinoa for a more filling meal.
Nutritional Information (Per Serving: Approx. 4 servings)
Calories: 320
Protein: 35g
Carbohydrates: 10g
Fiber: 3g
Fat: 15g
Saturated Fat: 3g
Cholesterol: 85mg
Sodium: 460mg
Enjoy this wholesome and delicious dish, perfect for a light lunch or dinner!