Mediterranean Greek Chicken Apple Salad
This Mediterranean Greek Chicken Apple Salad is a refreshing, vibrant blend of savory and sweet. It combines tender grilled chicken, crisp apples, fresh veggies, briny feta, and a light Greek-style vinaigrette. Packed with protein and fiber, it’s a wholesome meal perfect for lunch, light dinner, or meal prep. The balance of textures and flavors makes every bite exciting and satisfying!
Time Required:
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Ingredients:
For the Chicken:
2 boneless, skinless chicken breasts
1 tablespoon olive oil
1 teaspoon dried oregano
1/2 teaspoon garlic powder
Salt and black pepper, to taste
Juice of 1/2 lemon
For the Salad:
4 cups chopped romaine or mixed greens
1 large apple (Fuji or Honeycrisp), thinly sliced
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, thinly sliced
1/3 cup crumbled feta cheese
1/4 cup Kalamata olives, halved (optional)
1/4 cup roasted walnuts or pecans (optional)
For the Dressing:
3 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 garlic clove, minced
1/2 teaspoon dried oregano
Salt and pepper, to taste
Instructions:
Prepare the Chicken:
In a small bowl, mix olive oil, oregano, garlic powder, lemon juice, salt, and pepper.
Rub this marinade over the chicken breasts and let sit for at least 10 minutes.
Grill or pan-sear the chicken over medium heat for 4–5 minutes per side until fully cooked. Let rest, then slice.
Make the Dressing:
In a small jar or bowl, combine olive oil, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper.
Shake or whisk well until emulsified.
Assemble the Salad:
In a large salad bowl, combine greens, apple slices, tomatoes, cucumber, red onion, feta, olives, and nuts (if using).
Top with sliced grilled chicken.
Dress and Toss:
Drizzle the dressing over the salad and toss gently to combine.
Serve immediately, or store components separately for meal prep.
Tips
Choose the Right Apple: Use crisp, slightly sweet apples like Honeycrisp, Fuji, or Gala. They add a great crunch and balance the tangy feta and dressing.
Prevent Browning: Toss sliced apples in a little lemon juice to prevent them from turning brown.
Let Chicken Rest: Always let grilled chicken rest for 5 minutes before slicing to keep it juicy.
Dress Lightly: Add dressing gradually and toss — you can always add more, but too much can make the salad soggy.
Meal Prep Tip: Store dressing separately if preparing ahead to keep ingredients fresh and crisp.
Variations:
Protein Swaps:
Use grilled salmon, shrimp, or turkey breast instead of chicken.
Add chickpeas or white beans for a vegetarian protein boost.
Apple Alternatives:
Try pears, pomegranate seeds, or dried cranberries for a different sweet twist.
Cheese Options:
Substitute goat cheese or shaved Parmesan if feta isn’t your favorite.
Dressing Variations:
Add a touch of honey or maple syrup for a slightly sweeter dressing.
Use balsamic vinegar instead of red wine vinegar for deeper flavor.
Extra Crunch:
Add sunflower seeds, pistachios, or toasted almonds.
Include a small handful of pita chips or crispy chickpeas on top.
Make it a Wrap or Bowl:
Serve the salad in a whole wheat wrap or over cooked quinoa, farro, or couscous to make it more filling.
Q&A:
Q: Can I make this salad ahead of time?
A: Yes! Prepare all ingredients in advance and store them separately. Keep the dressing in a sealed container and add just before serving to maintain freshness and crunch.
Q: What apples work best for this salad?
A: Crisp and slightly sweet apples like Honeycrisp, Fuji, or Gala are ideal. Avoid softer or mealy apples, which may not hold up well in a salad.
Q: Is this salad suitable for a low-carb diet?
A: You can easily make it lower in carbs by omitting apples and substituting with more cucumbers or leafy greens. Skip the nuts and reduce onion for even fewer carbs.
Q: Can I use rotisserie chicken?
A: Absolutely. It’s a great time-saver! Just shred or slice and use in place of grilled chicken.
Q: How do I store leftovers?
A: Store components separately in airtight containers for up to 3 days. Avoid dressing the entire salad if you plan to have leftovers — dress individual portions instead.
Nutrition Facts
Calories: ~410
Protein: 30g
Carbohydrates: 19g
Fat: 24g
Fiber: 4g
Sugar: 9g
Sodium: 480mg
(Note: Values may vary slightly based on ingredients and portions.)
Conclusion
This Mediterranean Greek Chicken Apple Salad is a wholesome, flavorful fusion of Mediterranean zest and refreshing sweetness. Whether you’re enjoying it as a light lunch, hearty dinner, or prepping for the week, it delivers balanced nutrition with delightful crunch and bold taste. The mix of savory grilled chicken, tangy feta, crisp apples, and vibrant veggies makes this salad a standout — perfect year-round!