Mediterranean Tzatziki Chicken Salad
This Mediterranean Tzatziki Chicken Salad is a refreshing, protein-packed dish that brings together tender shredded chicken with the bright, creamy flavors of tzatziki. The combination of Greek yogurt, cucumber, lemon, garlic, and herbs creates a tangy, herby dressing that’s light but full of flavor. It’s perfect as a healthy lunch, a light dinner, or even as a filling for wraps or pita pockets.
Time:
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 3–4
Ingredients
2 cups cooked chicken breast, shredded
1 cup plain Greek yogurt
1 medium cucumber, finely grated and drained
2 tablespoons fresh dill, chopped
1 tablespoon fresh parsley, chopped
2 tablespoons lemon juice
2 cloves garlic, minced
1/4 cup red onion, finely diced
Salt and freshly ground black pepper, to taste
Instructions
Prepare the cucumber:
Grate the cucumber using the large holes of a box grater. Place it in a clean kitchen towel or paper towel and squeeze out as much moisture as possible. This keeps the salad from becoming watery.
Make the tzatziki dressing:
In a large mixing bowl, combine the Greek yogurt, grated cucumber, lemon juice, garlic, dill, parsley, salt, and black pepper. Stir until smooth and well mixed.
Add the chicken and onion:
Fold in the shredded chicken and finely diced red onion. Mix until everything is evenly coated with the creamy tzatziki dressing.
Taste and adjust:
Taste the salad and adjust seasoning with more salt, pepper, or lemon juice as needed.
Serve:
Chill for 15–20 minutes before serving for the best flavor. Serve on a bed of lettuce, in a pita, or with whole-grain crackers.
Tips:
Drain the cucumber well: Excess moisture from the cucumber can make the salad watery. After grating, squeeze it firmly using paper towels or a clean kitchen towel.
Use leftover chicken: Rotisserie chicken or grilled chicken works great and saves time. Just make sure it’s plain or lightly seasoned so the tzatziki flavor shines through.
Let it chill: Allowing the salad to rest in the fridge for at least 15 minutes helps the flavors blend and gives it a better texture.
Balance the lemon and garlic: Start with a smaller amount, then adjust to your taste. Too much garlic can overpower the yogurt.
Creamier texture: If the salad feels too thick, add a tablespoon of olive oil or a splash of milk to loosen it slightly.
Variations:
Add veggies: Mix in diced tomatoes, bell peppers, or chopped spinach for extra freshness and color.
With feta: Crumble in a few tablespoons of feta cheese for added richness and a salty bite.
Avocado twist: Mash half an avocado into the dressing for a creamy, healthy twist.
Herb swap: Replace dill with mint or basil for a different Mediterranean flavor.
Grain bowl version: Serve the chicken salad over quinoa, couscous, or farro for a hearty meal.
Wrap or sandwich: Spoon the mixture into pita pockets, wraps, or on toasted sourdough for a quick lunch option.
Low-carb option: Serve it in lettuce cups or over a bed of mixed greens for a light, keto-friendly meal.
Q&A
Q: Can I make this salad ahead of time?
Yes. It actually tastes better after a few hours as the flavors meld together. Store it in an airtight container in the fridge for up to 3 days. Give it a quick stir before serving.
Q: Can I use rotisserie chicken?
Absolutely. Rotisserie chicken is a great shortcut. Just remove the skin and shred the meat before mixing it in.
Q: What can I serve with this salad?
It pairs well with pita bread, crackers, or served over greens. You can also use it as a filling for wraps or sandwiches.
Q: Can I make it dairy-free?
Yes. Use a dairy-free Greek yogurt alternative made from coconut or almond milk. The flavor will be slightly different but still creamy and fresh.
Q: Is it suitable for meal prep?
Definitely. It keeps well in the fridge, making it great for lunches throughout the week. Store it separately from bread or lettuce to avoid sogginess.
Nutrition
(per serving, based on 4 servings)
Calories: ~190
Protein: 24g
Fat: 6g
Carbohydrates: 5g
Fiber: 1g
Sugar: 3g
Sodium: 250mg
(Values may vary depending on exact ingredients and portions used.)
Conclusion
This Mediterranean Tzatziki Chicken Salad is fresh, light, and packed with protein. It’s a simple way to turn leftover chicken into a satisfying meal that’s healthy and full of flavor. Whether you serve it as a sandwich filling, a salad topper, or a quick snack with pita chips, it’s a dish that’s perfect for meal prep and busy days.