Mediterranean Greek Chicken Rice Salad
This Mediterranean Greek Chicken Rice Salad is a vibrant, nutrient-packed dish that combines grilled marinated chicken with fluffy rice, crisp vegetables, olives, and creamy feta cheese—all topped with a tangy lemon-herb dressing. It’s perfect as a wholesome lunch, meal prep option, or satisfying dinner.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Ingredients
For the Chicken Marinade:
1 lb (450g) boneless, skinless chicken breasts or thighs
2 tbsp olive oil
Juice of 1 lemon
2 garlic cloves, minced
1 tsp dried oregano
1/2 tsp paprika
Salt & pepper, to taste
For the Salad Base:
2 cups cooked rice (basmati or brown rice), cooled or warm
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, thinly sliced
1 yellow or orange bell pepper, diced
1/2 cup kalamata olives, sliced or whole
1/2 cup crumbled feta cheese
1/4 cup chopped fresh parsley or mint (optional)
For the Dressing:
3 tbsp olive oil
1 tbsp red wine vinegar
Juice of 1/2 lemon
1 tsp Dijon mustard
1 garlic clove, minced
1/2 tsp dried oregano
Salt and pepper, to taste
Instructions
Cook the Rice:
Cook basmati or brown rice according to package instructions.
Let it cool slightly or completely, depending on preference.
Marinate the Chicken:
In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Coat the chicken with the marinade and let it rest for at least 15 minutes (or refrigerate up to 2 hours).
Cook the Chicken:
Heat a grill pan or skillet over medium-high heat.
Cook chicken 5–6 minutes per side, until golden and cooked through (165°F/74°C internal temp).
Let rest, then slice or dice.
Prepare the Dressing:
In a small bowl or jar, whisk together olive oil, vinegar, lemon juice, mustard, garlic, oregano, salt, and pepper until emulsified.
Assemble the Salad:
In individual bowls or a large platter, layer:
A scoop of cooked rice
Tomatoes, cucumber, red onion, bell peppers, and olives
Sliced chicken on top
Sprinkle with feta and fresh herbs
Serve:
Drizzle with dressing right before serving.
Toss gently if preferred or keep layered for visual appeal.
Tips
Use Pre-Cooked or Leftover Rice:
Save time by using leftover rice from a previous meal. Just fluff it with a fork and reheat or serve cold depending on preference.
Meal Prep Friendly:
Store components separately (chicken, rice, veggies, and dressing) and assemble just before eating to keep everything fresh and crisp.
Chill the Salad:
For a refreshing cold version, chill the rice and veggies in the fridge for 20–30 minutes before assembling.
Balance the Dressing:
Taste and adjust the dressing to your liking—add a bit of honey for sweetness, or more lemon for brightness.
Add Crunch:
Toss in chopped nuts like pistachios or slivered almonds for added texture.
Make It a Wrap or Pita Bowl:
Use the salad as a filling for whole wheat wraps or stuff it into warm pita bread for a handheld version.
Variations
Protein Swaps:
Shrimp or Salmon: Marinate and grill for a seafood twist.
Chickpeas or Falafel: Great vegetarian/vegan alternative for protein.
Lamb or Steak: Use grilled strips of lamb or beef for a heartier option.
Grain Alternatives:
Quinoa: A protein-packed gluten-free option.
Farro or Couscous: Adds a nutty or fluffy texture to the base.
Dressing Variations:
Tzatziki Sauce: Use as a creamy alternative to vinaigrette.
Hummus Drizzle: Thin with lemon juice and olive oil for a Mediterranean-inspired dressing.
Add-Ins:
Avocado: Adds creaminess and healthy fats.
Roasted Veggies: Zucchini, eggplant, or roasted red peppers can add warmth and depth.
Capers or Artichoke Hearts: Boost the briny, tangy Mediterranean profile.
Q&A
Q: Can I make this salad in advance?
A: Yes! It’s perfect for meal prep. Store the salad components separately and assemble before serving to keep it fresh and crisp. The dressing can be refrigerated in a jar for up to 5 days.
Q: Can I eat this salad cold?
A: Absolutely. This salad tastes great cold, at room temperature, or slightly warm—whatever suits your preference.
Q: What kind of rice works best?
A: Basmati, brown rice, or jasmine rice are great choices. For added nutrition, brown rice or a mix with quinoa is ideal.
Q: Is it gluten-free?
A: Yes—just make sure your mustard and other condiments are certified gluten-free if needed.
Q: Can I skip the cheese to make it dairy-free?
A: Definitely. Omit the feta or substitute with a dairy-free alternative for a vegan or dairy-free version.
Nutrition (per serving – approximate)
Calories: 450–500 kcal
Protein: 30g
Carbohydrates: 35g
Fat: 24g
Fiber: 4g
Sugar: 4g
Sodium: 650mg
Note: Actual values may vary based on ingredient brands, quantities, and substitutions.
Conclusion
The Mediterranean Greek Chicken Rice Salad is a wholesome, colorful, and flavor-packed dish that brings together the best of Mediterranean cuisine in one satisfying bowl. With juicy marinated chicken, fresh veggies, hearty rice, tangy olives, and creamy feta, it’s a balanced meal that’s both nourishing and delicious. Whether you’re looking for a light dinner, a quick lunch, or a make-ahead meal prep option, this salad is versatile enough to fit your lifestyle. Once you try it, it just might become a regular on your weekly menu!