Mediterranean Zesty Grilled Chicken Salad with Creamy Herb Yogurt Dressing
This vibrant grilled chicken salad is a true taste of the Mediterranean—zesty, fresh, and loaded with bright herbs and crisp vegetables. Tender grilled chicken breast slices rest atop a bed of crunchy romaine or mixed greens, alongside juicy cherry tomatoes, cool cucumbers, red onion, and a hit of fresh dill. It’s all finished with a creamy, tangy herb yogurt dressing that adds richness without heaviness. A perfect healthy lunch, summer dinner, or meal prep favorite!
Total Time
Prep Time: 15 minutes
Cook Time: 12–15 minutes (grilling chicken)
Total Time: ~30 minutes
Ingredients
For the Salad:
Grilled chicken breast, sliced (1 per person or about 2 cups total)
Romaine or mixed lettuce, chopped (about 4–5 cups)
1 cup cherry tomatoes, halved
1 cup cucumber slices
¼ cup red onion, thinly sliced
1 tablespoon fresh dill, chopped
Lemon wedges, for serving
For the Creamy Herb Yogurt Dressing:
½ cup Greek yogurt
1 garlic clove, minced
1 tablespoon fresh dill, finely chopped
1 tablespoon lemon juice
Salt and black pepper, to taste
Instructions
Grill the Chicken:
Season chicken breasts with salt, pepper, and a drizzle of olive oil. Optional: add a sprinkle of lemon zest or dried oregano for extra flavor.
Grill over medium heat for 5–7 minutes per side, or until cooked through (internal temp: 165°F / 74°C).
Let rest for 5 minutes, then slice thinly.
Make the Yogurt Dressing:
In a small bowl, whisk together Greek yogurt, minced garlic, lemon juice, chopped dill, salt, and pepper until smooth and creamy.
Taste and adjust seasoning as needed.
Assemble the Salad:
In a large bowl or on serving plates, layer the chopped lettuce, cherry tomatoes, cucumber slices, and red onion.
Top with sliced grilled chicken.
Spoon or drizzle the yogurt dressing over the top.
Garnish with fresh dill and lemon wedges for squeezing.
Serve:
Serve immediately while the chicken is still warm, or chill for a refreshing cold version.
Tips
Marinate the chicken for extra flavor:
For even more Mediterranean flair, marinate the chicken in olive oil, lemon juice, garlic, and herbs (like oregano and dill) for 30 minutes before grilling.
Use a meat thermometer:
For juicy grilled chicken, cook until the internal temperature reaches 165°F (74°C)—no guesswork needed!
Chill the dressing:
Prepare the yogurt dressing ahead of time and refrigerate it for at least 15–30 minutes. This helps the flavors meld beautifully.
Slice vegetables thinly:
Especially with red onions and cucumbers, thin slices give better texture and blend more evenly into the salad.
Double the dressing:
It also makes a great dip for veggies or a spread for wraps and sandwiches—make a little extra if you can!
Variations
Make it vegetarian:
Replace the grilled chicken with grilled halloumi, roasted chickpeas, or falafel for a satisfying meatless version.
Add grains:
Turn it into a more filling bowl by adding cooked quinoa, couscous, farro, or brown rice.
Try different greens:
Use baby spinach, arugula, kale, or a mix for varied texture and nutrients.
Use leftover or rotisserie chicken:
Skip the grilling step for a faster version by using pre-cooked chicken—just season lightly before adding.
Boost the flavor with feta:
Crumbled feta adds creaminess and tang—great if you want extra Mediterranean flair.
Add olives or roasted red peppers:
These Mediterranean staples add bold, salty-sweet flavor and pair beautifully with the creamy dressing.
Make it spicy:
Add a pinch of red pepper flakes or chopped chili to the dressing or chicken marinade for a kick.
Q&A
Q: Can I make this salad ahead of time?
A: Yes, you can prep most of the ingredients ahead—grill and slice the chicken, chop the vegetables, and mix the dressing. Store everything separately and assemble just before serving for the freshest texture.
Q: Is the yogurt dressing thick? Can I thin it?
A: Yes, it’s naturally thick and creamy. If you’d prefer a thinner consistency, whisk in a teaspoon or two of water, olive oil, or extra lemon juice until it reaches your desired texture.
Q: Can I use dried dill instead of fresh?
A: Yes—use ½ teaspoon dried dill in place of every 1 tablespoon of fresh dill. However, fresh gives the best flavor in salads.
Q: Is this salad good for meal prep?
A: Definitely! Store the grilled chicken, veggies, and dressing in separate containers. It stays fresh for 3–4 days when refrigerated properly.
Q: Can I swap the chicken for seafood?
A: Yes! Grilled shrimp or salmon are excellent protein swaps and pair beautifully with the creamy herb yogurt dressing.
Nutrition Facts
(Estimated per serving, based on 2 large servings)
Calories: ~350
Protein: 35g
Fat: 18g
Carbohydrates: 12g
Fiber: 3g
Sugar: 6g
Sodium: ~400mg
Nutrition may vary depending on the portion size, chicken cut, and type of yogurt used.
Final Conclusion
The Mediterranean Zesty Grilled Chicken Salad with Creamy Herb Yogurt Dressing is a light yet satisfying meal bursting with freshness and flavor. Juicy grilled chicken, crisp veggies, and a zesty yogurt dressing create the perfect balance of creamy, crunchy, and savory in every bite. Whether you’re serving it for lunch, a light dinner, or prepping meals for the week, this salad is a versatile and nourishing Mediterranean favorite that’s easy to love.