Greek Chicken Salad Recipe : Fresh Mediterranean Style Healthy Lunch

Greek Chicken Salad Recipe : Fresh Mediterranean Style Healthy Lunch is a vibrant meal. It features chicken, crisp vegetables, herbs and a tangy dressing.

This Mediterranean-inspired chicken salad is a celebration of fresh ingredients, offering a light yet satisfying meal option. Tender chicken breast combines with the bright flavors of cucumber, tomato, Kalamata olives, and feta cheese, all tossed in a zesty lemon-herb vinaigrette.

The palate is greeted with a symphony of textures and tastes. The juicy chicken provides a savory base, while the vegetables offer a refreshing crunch. The salty olives and creamy feta add layers of complexity, balanced by the bright, acidic dressing that ties everything together. Each bite is a journey through the sun-drenched flavors of the Mediterranean.

This dish draws inspiration from the simple, healthy cuisine of Greece, where fresh, seasonal ingredients are often the stars of the table. It’s a modern twist on traditional Greek flavors, reimagined as a portable and convenient salad perfect for lunch or a light dinner.

What makes this recipe particularly appealing is its versatility. It can be easily customized to suit individual preferences, with options to add or substitute vegetables, herbs, or even different types of cheese. Its quick preparation time also makes it an ideal choice for busy weeknights or meal prepping.

Variations abound, with some versions including bell peppers, red onion, or chickpeas for added texture and nutrients. Popular pairings include pita bread, crackers, or a bed of mixed greens, allowing for a variety of serving options to suit any occasion.

Eager to recreate this delightful dish? The recipe below provides a step-by-step guide to crafting this vibrant and healthy Mediterranean-style salad in your own kitchen.

Recipe Metadata

• Categories: Gluten-Free, High-Protein, Summer Recipes, Lunch
• Courses: Lunch, Main Dishes, Soups and Salads
• Cuisines: Mediterranean
• Keywords: Greek, Chicken, Salad, Healthy, Fresh, Mediterranean Style

Estimated Cost: $18.00 total

Preparation Time & Yield

• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes
• Recipe Yield: Serves 4 people

Ingredients

• 1.5 pounds boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cucumber, peeled, seeded, and diced
• 1 pint cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 4 ounces feta cheese, crumbled
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh dill, chopped

Dressing

• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

• Step 1: Cook the Chicken: Preheat oven to 375F (190C). Drizzle chicken breasts with 1 tablespoon olive oil, and season with salt and pepper. Bake for 20-25 minutes, or until internal temperature reaches 165F (74C). Let cool slightly, then dice or shred. Alternatively, grill or pan-fry the chicken.
• Step 2: Prepare the Vegetables: While the chicken is cooking, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, halve the Kalamata olives, crumble the feta cheese, and thinly slice the red onion. Chop the fresh parsley and dill.
• Step 3: Make the Dressing: In a small bowl, whisk together 1/4 cup olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and pepper.
• Step 4: Assemble the Salad: In a large bowl, combine the cooked chicken, diced cucumber, halved cherry tomatoes, Kalamata olives, feta cheese, red onion, parsley, and dill.
• Step 5: Dress the Salad: Pour the dressing over the salad and toss gently to combine.
• Step 6: Chill and Serve: Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled.

Optional Tips: For a spicier kick, add a pinch of red pepper flakes to the dressing. Grilled chicken adds a smoky flavor to the salad. For a vegetarian option, substitute chickpeas for the chicken.

Nutritional Information

Approximate nutritional values per serving:

Essential Cooking Equipment

• Cutting board
• Chef’s knife
• Mixing bowls (various sizes)
• Whisk
• Measuring cups and spoons
• Baking sheet (if baking chicken)
• Oven (if baking chicken)
• Grill or skillet (optional, for alternative chicken cooking methods)
• Serving spoon

Variations

The inherent flexibility of this Greek Chicken Salad allows for numerous adaptations:

• Ingredient Swaps: Grilled halloumi can replace the chicken for a vegetarian option. Bell peppers, artichoke hearts, or sun-dried tomatoes contribute diverse flavors and textures. Different herbs such as mint or oregano can modify the aromatic profile.
• Regional Styles: A sprinkle of za’atar adds a Middle Eastern flair. A dollop of tzatziki can enhance the creamy elements. Adding orzo pasta transforms the salad into a heartier meal.
• Dietary Adjustments: The recipe can be rendered dairy-free by omitting the feta cheese or substituting with a plant-based alternative. The dressing can be adjusted to lower the fat content by reducing the olive oil. Utilizing a sugar substitute in the dressing makes it suitable for those monitoring blood sugar levels.

Serving Suggestions

This salad excels as a light lunch or dinner. It can be served atop a bed of fresh spinach or mixed greens for an extra boost of nutrients. Pita pockets or warm naan offer a satisfying accompaniment. It pairs well with a chilled glass of crisp white wine or a refreshing lemon-infused water. Consider serving at picnics, potlucks, or casual gatherings.

Storage Tips

To maintain freshness, the salad should be stored in an airtight container in the refrigerator. The salad will generally retain its quality for up to three days. It is recommended that the dressing be stored separately and added just before serving to prevent the salad from becoming soggy. Due to the presence of fresh ingredients, freezing is not advised.

Frequently Asked Questions

• Question 1: Can the chicken be prepared in advance? The chicken can be cooked and stored in the refrigerator for up to 2 days. This allows for faster assembly when ready to serve.
• Question 2: Is it possible to use a store-bought dressing? While homemade dressing enhances the flavor, a high-quality Greek or lemon vinaigrette from the store can be used as a convenient alternative.
• Question 3: How can the salad be prevented from becoming watery? Removing the seeds from the cucumber and tomatoes can reduce excess moisture. Dressing the salad just before serving also helps prevent it from becoming soggy.
• Question 4: What are some good sides to serve with this salad? Pita bread, hummus, or a simple cucumber and tomato salad are all excellent accompaniments.

Summary & Final Thoughts

This Greek Chicken Salad is more than just a recipe; it’s an invitation to experience the vibrant flavors and healthful simplicity of the Mediterranean. With its juicy chicken, crisp vegetables, and zesty dressing, it’s a dish that is both satisfying and nourishing.

The beauty of this recipe lies in its adaptability. Feel free to experiment with different herbs, vegetables, or cheeses to create a version that perfectly suits your taste. Whether you’re looking for a quick lunch, a light dinner, or a crowd-pleasing dish for a gathering, this salad is sure to impress.

We highly encourage you to give this recipe a try. It’s a fantastic way to bring a taste of Greece into your kitchen and enjoy a meal that’s both delicious and good for you. Wed love to hear about your culinary adventures, so please share your results or leave a comment below!

Happy cooking! Let us know how yours turns out!