Mediterranean High-Protein Chicken Salad

Mediterranean High-Protein Chicken Salad

Table of Contents

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).

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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.

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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.