Mediterranean Grilled Chicken Salad with Corn & Cucumber
This Mediterranean grilled chicken salad is fresh, colorful, and full of flavor. Juicy grilled chicken tops a bed of crisp greens, with sweet corn, cool cucumber, ripe tomatoes, and red onion bringing brightness and crunch. A simple Mediterranean-inspired dressing ties it all together, with optional extras like feta, olives, or avocado for even more richness. It’s satisfying enough for a main meal but light enough to enjoy on a warm day.
Time: 35–40 minutes
(20 minutes prep, 15–20 minutes cooking)
Ingredients
For the Salad:
1 ½ lbs (700 g) boneless, skinless chicken breasts or thighs (marinated & grilled)
6 cups romaine lettuce or spring mix
1 English cucumber, sliced or chopped
1 cup corn kernels (fresh, grilled, or canned, drained)
1 cup cherry or grape tomatoes, halved
½ small red onion, thinly sliced
Optional additions: avocado slices, Kalamata olives, crumbled feta, bell peppers, or marinated artichokes
For the Dressing:
3 tablespoons olive oil (or ½ cup Greek yogurt for a creamy version)
2 tablespoons fresh lemon juice (or apple cider vinegar)
1 teaspoon dried oregano
1 clove garlic, minced
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon honey or Dijon mustard (optional, for balance)
Instructions
Marinate the chicken (optional but recommended):
Rub the chicken with olive oil, lemon juice, garlic, oregano, salt, and pepper. Let it marinate for at least 20 minutes, or up to 2 hours in the refrigerator for more flavor.
Grill the chicken:
Preheat a grill pan or outdoor grill over medium-high heat. Cook the chicken for 5–7 minutes per side (depending on thickness) until fully cooked and juices run clear (internal temperature 165°F / 74°C). Let it rest for 5 minutes, then slice.
Prepare the salad base:
In a large bowl, combine the lettuce, cucumber, corn, tomatoes, and red onion. Toss lightly.
Make the dressing:
In a small bowl or jar, whisk together olive oil (or Greek yogurt), lemon juice, oregano, garlic, salt, pepper, and honey/Dijon (if using). Taste and adjust seasoning.
Assemble the salad:
Arrange the greens and veggies on a platter or in bowls. Top with sliced grilled chicken. Drizzle with dressing.
Optional toppings:
Sprinkle with feta, olives, avocado, or artichokes for extra Mediterranean flair.
Serve:
Serve immediately while the chicken is warm, or chill slightly for a refreshing cold salad.
Tips & Variations
Chicken Options: Swap chicken breasts for thighs if you prefer juicier meat. Leftover rotisserie chicken also works in a pinch.
Grilling Alternative: If you don’t have a grill, pan-sear the chicken on the stovetop or bake it at 400°F (200°C) for 20–25 minutes.
Vegetarian Version: Replace the chicken with grilled halloumi, chickpeas, or marinated tofu for a meat-free option.
Grain Boost: Add quinoa, farro, or couscous to turn the salad into a hearty grain bowl.
Dressing Variations: Use Greek yogurt for a creamy dressing, or keep it simple with olive oil and lemon juice for a lighter touch.
Make Ahead: Grill the chicken and prep the veggies in advance. Store separately and assemble just before serving to keep everything fresh.
Extra Flavor: Sprinkle with fresh herbs like parsley, dill, or basil for more Mediterranean freshness.
Q&A
Q: Can I make this salad ahead of time?
A: Yes, you can prep the veggies and dressing in advance and store them separately in the fridge. Grill the chicken the day of serving, or cook ahead and reheat before slicing. Assemble right before eating for the best freshness.
Q: What’s the best way to grill the corn?
A: Brush the corn with a little olive oil and grill over medium heat for 8–10 minutes, turning often, until lightly charred. Slice off the kernels once cooled.
Q: Can I use frozen corn?
A: Yes, thawed frozen corn works fine. For extra flavor, sauté it quickly in a skillet with olive oil until golden.
Q: How can I make the dressing creamier?
A: Replace some or all of the olive oil with Greek yogurt, or blend in a little avocado for natural creaminess.
Nutrition
(per serving, approx. 4 servings)
Calories: 360
Protein: 33 g
Fat: 16 g
Saturated Fat: 3 g
Carbohydrates: 24 g
Fiber: 5 g
Sugars: 7 g
Sodium: 320 mg
(Values may vary based on optional toppings and dressing choice.)
Conclusion
This Mediterranean Grilled Chicken Salad with Corn & Cucumber is fresh, balanced, and versatile. The juicy grilled chicken pairs perfectly with crisp cucumbers, sweet corn, and tangy dressing, while optional toppings like feta or olives take it up a notch. It’s a simple but satisfying dish you can enjoy for lunch, dinner, or meal prep throughout the week.