Mediterranean High-Protein Chicken Salad
This Mediterranean High-Protein Chicken Salad is a vibrant, nutrient-dense meal that’s perfect for lunch, dinner, or meal prep. It combines lean grilled chicken with classic Mediterranean flavors—juicy tomatoes, crisp cucumbers, briny olives, and creamy feta—tossed in a light lemon-oregano dressing. Packed with protein and fiber, this salad keeps you full and energized without weighing you down. Ideal for healthy eating, fitness goals, or anyone craving a fresh and satisfying dish.
Total Time: 25 minutes
Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 2–3 (easily doubled for meal prep)
Ingredients:
For the Salad:
2 boneless, skinless chicken breasts (or thighs)
1 tablespoon olive oil (for cooking)
1 teaspoon paprika
1/2 teaspoon dried oregano
Salt and black pepper, to taste
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/3 cup red onion, thinly sliced
1/2 cup corn (fresh, canned, or thawed frozen)
1/2 cup green peas (steamed or thawed frozen)
1/4 cup crumbled feta cheese
2 cups mixed greens or chopped romaine
Optional: fresh parsley or mint, for garnish
For the Dressing:
2 tablespoons olive oil
1 tablespoon red wine vinegar or lemon juice
1 teaspoon Dijon mustard
1 garlic clove, minced
1/2 teaspoon dried oregano
Salt and pepper, to taste
Instructions:
Cook the Chicken:
Rub chicken breasts with olive oil, paprika, oregano, salt, and pepper.
Heat a skillet or grill pan over medium-high heat.
Cook chicken for about 4–5 minutes per side, or until golden and fully cooked (internal temp 165°F / 74°C).
Let rest for a few minutes, then slice or dice.
Make the Dressing:
In a small bowl or jar, whisk together olive oil, red wine vinegar or lemon juice, Dijon mustard, garlic, oregano, salt, and pepper.
Set aside.
Assemble the Salad:
In a large bowl, layer mixed greens, cherry tomatoes, cucumber, red onion, olives,corn, peas, and feta.
Add the sliced chicken on top.
Dress and Serve:
Drizzle dressing over the salad.
Toss gently or serve dressing on the side.
Garnish with chopped parsley or mint if desired.
Tips:
Meal Prep Friendly: Cook extra chicken and store separately from the salad base. Add dressing just before eating to keep everything fresh and crisp.
Even Cooking: Pound chicken breasts to even thickness for quicker, more consistent cooking.
Flavor Booster: Marinate the chicken in lemon juice, garlic, and herbs for 30 minutes before cooking for extra flavor.
Dressing Shortcut: Use a high-quality store-bought Mediterranean or Greek vinaigrette if you’re short on time.
Protein Boost: Double the chicken or chickpeas if you’re using this post-workout or as a standalone meal.
Variations:
Low-Carb/Keto Version: Skip the chickpeas and reduce onion. Add avocado or hard-boiled eggs for healthy fats and more protein.
Vegan Version: Replace chicken with grilled tofu, tempeh, or roasted chickpeas. Use vegan feta or omit cheese.
Grain Bowl Style: Add cooked quinoa, farro, or brown rice to turn it into a hearty grain bowl.
Different Protein: Swap chicken for grilled shrimp, canned tuna, or leftover rotisserie chicken.
Add Crunch: Sprinkle toasted pine nuts, sunflower seeds, or crushed pita chips on top for extra texture.
Dairy-Free: Omit feta or use a dairy-free cheese alternative.
Q&A
Q: Can I make this salad ahead of time?
A: Yes! For best results, store the salad components and dressing separately. Assemble and dress just before eating to keep everything crisp.
Q: Can I use leftover chicken?
A: Absolutely. Rotisserie chicken, grilled chicken breast, or even shredded poached chicken works perfectly and saves time.
Q: Is this salad suitable for a weight-loss plan?
A: Yes—it’s high in protein and fiber, low in processed carbs, and full of healthy fats, making it ideal for balanced eating or weight management.
Q: What’s the best way to keep it fresh for lunchboxes?
A: Use a compartmentalized container to keep the chicken, veggies, and dressing separate. Toss just before eating.
Q: Can I omit the cheese?
A: Definitely. The salad is flavorful even without feta, or you can sub with a dairy-free alternative or add avocado for richness.
Nutrition (Estimated per serving, for 2 servings):
Calories: 460
Protein: 40g
Fat: 24g
Carbs: 25g
Fiber: 7g
Sugar: 6g
Sodium: ~700mg
Note: Nutritional values may vary depending on exact ingredients and quantities used.
Conclusion
This Mediterranean High-Protein Chicken Salad is more than just a meal—it’s a smart, satisfying, and delicious way to nourish your body. With lean protein, crunchy veggies, creamy feta, and a zesty homemade dressing, it hits every flavor note while staying light and fresh. Whether you’re packing it for lunch, serving it as a light dinner, or prepping it for the week, this salad delivers clean, bold Mediterranean flavor in every bite.