Mediterranean Grilled Chicken Salad with Creamy Tzatziki Dressing

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Description

This Mediterranean Grilled Chicken Salad with Creamy Tzatziki Dressing is a refreshing, protein-rich meal bursting with vibrant flavors. Tender, herb-marinated chicken breasts are grilled to juicy perfection, then layered over crisp greens, colorful vegetables, olives, and feta cheese. Finished with a creamy homemade tzatziki dressing, it’s the perfect balance of fresh, tangy, and savory flavors. Ideal for a light summer dinner, meal prep, or a healthy lunch option.

Ingredients For Mediterranean Grilled Chicken Salad with Creamy Tzatziki Dressing

  • 2 large boneless, skinless chicken breasts

  • 3 tbsp olive oil

  • 2 tbsp lemon juice (freshly squeezed)

  • 2 cloves garlic, minced

  • 1 tsp dried oregano (or 2 tsp fresh)

  • 1 tsp ground cumin

  • Salt & black pepper, to taste

For the Salad:

  • 4 cups mixed greens (romaine, arugula, or spinach)

  • 1 cup cherry tomatoes, halved

  • 1 cucumber, sliced into half-moons

  • 1 red onion, thinly sliced

  • ½ cup kalamata olives, pitted

  • ½ cup crumbled feta cheese

  • 1 small red bell pepper, sliced

  • 2 tbsp fresh parsley or dill, chopped

For the Creamy Tzatziki Dressing:

  • 1 cup Greek yogurt (plain, full-fat or low-fat)

  • ½ cucumber, grated and squeezed of excess water

  • 1 tbsp lemon juice

  • 1 tbsp olive oil

  • 1 garlic clove, finely minced

  • 1 tbsp fresh dill, chopped (or 1 tsp dried)

  • Salt & pepper to taste

Instructions

  1. Marinate the Chicken:
    In a bowl, whisk together olive oil, lemon juice, garlic, oregano, cumin, salt, and pepper. Coat chicken breasts in the marinade. Cover and refrigerate for at least 30 minutes (up to 2 hours).

  2. Prepare the Dressing:
    In a small bowl, combine Greek yogurt, cucumber, lemon juice, olive oil, garlic, dill, salt, and pepper. Stir well and refrigerate until ready to use.

  3. Grill the Chicken:
    Heat a grill or grill pan over medium-high heat. Cook chicken for 5–6 minutes per side until cooked through (internal temp 165°F / 74°C). Remove from heat and let rest for 5 minutes before slicing.

  4. Assemble the Salad:
    On a large platter or salad bowls, layer greens, tomatoes, cucumber, red onion, olives, and bell pepper. Top with sliced grilled chicken and sprinkle with feta and herbs.

  5. Serve:
    Drizzle generously with tzatziki dressing or serve on the side. Enjoy immediately!

Notes

  • You can substitute chicken with shrimp, salmon, or grilled tofu for variety.

  • Add quinoa, couscous, or farro for a more filling meal.

  • Make extra tzatziki—it doubles as a dip for veggies or pita bread.

  • If grilling outdoors, use skewers for the chicken for even cooking.

Tips

  • For best flavor, marinate chicken overnight.

  • Squeeze cucumber well for tzatziki to avoid watery dressing.

  • Use a mandoline to thinly slice onions and cucumbers for a restaurant-style look.

  • Store leftover salad (without dressing) in an airtight container for up to 2 days.

Servings

  • Makes 2 large servings (main course) or 4 small servings (side dish).

Nutritional Info (per serving, 1 of 2)

  • Calories: ~420 kcal

  • Protein: 37g

  • Carbohydrates: 15g

  • Fiber: 4g

  • Fat: 24g

  • Saturated Fat: 6g

  • Sodium: ~650mg

Health Benefits

  • High Protein: Supports muscle repair and keeps you full longer.

  • Mediterranean Diet Friendly: Promotes heart health and longevity.

  • Probiotic-Rich: Greek yogurt in tzatziki aids digestion.

  • Rich in Antioxidants: Fresh veggies provide vitamins A, C, and E.

  • Low-Carb Option: Great for those watching carbs while still being satisfying.

Q & A

Q1: Can I make this salad ahead of time?
Yes, prep veggies and dressing in advance. Grill chicken fresh for best flavor, or cook ahead and store chilled.

Q2: Can I use store-bought tzatziki?
Absolutely! Homemade is fresher, but store-bought works if you’re short on time.

Q3: What can I serve with this salad?
Warm pita bread, roasted potatoes, or a light lentil soup pair beautifully.

Q4: How do I make it dairy-free?
Swap Greek yogurt for a coconut or almond-based yogurt and omit the feta.

Q5: Is this salad good for meal prep?
Yes! Store ingredients separately in containers and assemble when ready to eat.

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