Tangy Tzatziki Chicken Salad (Mediterranean Style)

Tangy Tzatziki Chicken Salad (Mediterranean Style)

This Tangy Tzatziki Chicken Salad combines tender, shredded or chopped chicken with crisp vegetables and a cool, creamy tzatziki-inspired dressing. It’s loaded with cucumber, fresh dill, garlic, and lemon, creating a refreshing and protein-packed Mediterranean twist on classic chicken salad. It’s naturally low-carb, gluten-free, and can be made dairy-free with simple swaps. Serve it in lettuce wraps, pita pockets, or on its own for a nutritious meal that’s light but satisfying.

Prep & Cook Time:

Prep Time: 15 minutes

Cook Time (if cooking chicken): 15 minutes

Total Time: 20-30 minutes

Yield: 4 servings

Ingredients:

For the Chicken Salad:

2 cups cooked chicken, shredded or chopped (use rotisserie chicken, grilled chicken, or poached)

½ cup cucumber, finely diced

¼ cup red bell pepper, diced

¼ cup red onion, finely diced

¼ cup cherry tomatoes, quartered (optional for extra color)

2 tbsp fresh dill, chopped

2 tbsp fresh parsley, chopped

Salt and black pepper to taste

For the Tangy Tzatziki Dressing:

¾ cup plain Greek yogurt (or dairy-free yogurt for non-dairy version)

1 tbsp olive oil

1 clove garlic, minced

1 tbsp lemon juice

½ tsp lemon zest

1 tbsp red wine vinegar (for extra tanginess)

¼ tsp dried oregano

Salt and black pepper to taste

Instructions:

Prepare the Dressing:

In a small bowl, whisk together the Greek yogurt, olive oil, garlic, lemon juice, lemon zest, red wine vinegar, oregano, and a pinch of salt and pepper until smooth.

Make the Chicken Salad:

In a large bowl, combine the chicken, cucumber, red bell pepper, red onion, cherry tomatoes (if using), dill, and parsley.

Toss & Season:

Pour the tzatziki dressing over the chicken mixture. Stir well until everything is evenly coated. Taste and adjust salt, pepper, or lemon juice as needed.

Chill & Serve:

For the best flavor, refrigerate for 15-20 minutes to let the flavors meld. Serve chilled.

Serving Suggestions:

Lettuce Wraps: Spoon into butter lettuce or romaine leaves for a low-carb wrap.

Pita Pockets: Stuff into warm pita bread with greens and extra cucumber.

Bowl Meal: Serve over a bed of greens or quinoa for a complete Mediterranean bowl.

Meal Prep: Store in the fridge for up to 3 days for easy lunches.

Tips:

Use Rotisserie Chicken for Convenience:
Shredded rotisserie chicken is a great shortcut, saving time while keeping the salad flavorful.

Drain the Cucumber:
Pat the cucumber dry with paper towels before adding it to the salad to avoid excess water in the dressing.

Chill Before Serving:
For the best flavor, let the salad chill for at least 15-20 minutes before serving to allow the herbs and dressing to infuse the chicken.

Adjust the Tanginess:
If you love extra tang, add more lemon juice or red wine vinegar to the dressing to taste.

Meal Prep Friendly:
Store the salad in an airtight container in the fridge for up to 3 days. The flavors will get even better as it sits.

Variations:

Protein Variations:

Turkey:
Use cooked turkey breast instead of chicken for a lean holiday leftover option.

Chickpea Version (Vegetarian):
Replace chicken with 1½ cups mashed chickpeas for a vegetarian take.

Shrimp Salad Twist:
Swap the chicken for grilled shrimp for a seafood version.

Dressing Variations:

Dairy-Free:
Use unsweetened almond milk yogurt, coconut yogurt, or cashew yogurt to make it dairy-free.

Add Feta Cheese:
Stir in crumbled feta for a creamier, saltier bite.

Herb Mix-Up:
Swap dill or parsley with mint, basil, or cilantro for a different herb flavor.

Add-Ins & Mix-Ins:

Olives:
Add sliced Kalamata olives for extra briny Mediterranean flavor.

Avocado:
Dice in some avocado for a creamy, heart-healthy addition.

Nuts & Seeds:
Sprinkle toasted pine nuts, almonds, or pumpkin seeds for crunch.

Greens:
Toss in baby spinach or arugula to make it a green salad.

Q&A:

Can I make this chicken salad dairy-free?

Yes! Use unsweetened coconut yogurt, almond yogurt, or cashew yogurt instead of Greek yogurt. Make sure it’s plain and unflavored for the best result.

Is this salad keto or low-carb?

Yes! This salad is naturally low in carbs and high in protein, making it suitable for keto, paleo, or low-carb diets (as long as you use keto-friendly yogurt).

How do I store leftovers?

Store the chicken salad in an airtight container in the fridge for up to 3 days. Stir before serving as the dressing may settle.

Can I freeze this salad?

No, freezing is not recommended because the yogurt-based dressing may separate and the fresh vegetables will lose texture when thawed.

What’s the best way to serve it for meal prep?

Pack the chicken salad separately from greens or bread. Serve cold over lettuce wraps, grain bowls, or with whole-grain pita when ready to eat.

Nutrition Facts (Per Serving – Based on 4 Servings):

Note: Values may vary depending on the yogurt used and specific ingredients.

Conclusion:

The Tangy Tzatziki Chicken Salad is a refreshing and nutritious Mediterranean-inspired dish that’s cool, creamy, and protein-packed. With crisp veggies, fresh herbs, and a bright lemony yogurt dressing, it’s a healthy alternative to traditional mayo-based chicken salads. Perfect for light lunches, meal prep, picnics, or summer dinners, this recipe is versatile, customizable, and easy to prepare. Whether served in lettuce wraps, pita, or on its own, it brings a taste of the Mediterranean to your table—no cooking skills required!