Go Back

Healthy Mediterranean Tzatziki Chicken Salad

Healthy Mediterranean Tzatziki Chicken Salad
Print Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Course dinner, lunch
Cuisine Mediterranean
Servings 5
Calories 395 kcal

Equipment

  • Grill pan or grill
  • Mixing bowls
  • Knife
  • cutting board
  • Grater
  • Tongs

Ingredients
  

For the salad

  • 2 boneless skinless chicken breasts (about 1.5 lb / 680 g)
  • 1 tbsp olive oil 15 ml
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • ½ tsp salt
  • ¼ tsp black pepper
  • 4 cups chopped romaine lettuce or baby spinach 120 g
  • 1 cup cherry tomatoes halved (150 g)
  • 1½ cups chopped cucumber 225 g
  • ½ red onion thinly sliced
  • ¼ cup Kalamata olives halved (40 g)
  • ½ cup crumbled feta cheese optional (75 g)
  • 1 cup cooked quinoa or farro optional (185 g)
  • 2 tbsp chopped fresh parsley or mint

For the salad

  • 1 cup non-fat plain Greek yogurt 240 g
  • 1 small cucumber peeled, grated, and squeezed dry
  • 1 clove garlic finely minced
  • 1 tbsp olive oil 15 ml
  • 1 tbsp fresh lemon juice 15 ml
  • 1 tbsp chopped fresh dill or 1 tsp dried dill
  • ¼ tsp salt
  • ⅛ tsp black pepper

Instructions
 

  • Pat the chicken breasts dry, then rub with olive oil, garlic powder, oregano, salt, and black pepper. Grill over medium-high heat for 6–7 minutes per side until fully cooked (internal temp 165°F / 74°C). Let rest for 5 minutes, then slice.
  • Grate the cucumber and squeeze out excess moisture. In a bowl, mix Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper until smooth and thick. Adjust consistency if needed.
  • Add lettuce or spinach, cherry tomatoes, cucumber, red onion, and olives to a large bowl. Gently mix in quinoa or farro if using.
  • Top the salad with sliced grilled chicken. Spoon tzatziki generously over the top or serve on the side. Finish with feta cheese and fresh herbs. Serve immediately or store components separately for meal prep.

Notes

  • Store tzatziki separately when meal prepping to keep greens fresh.
  • Skip quinoa for a lower-carb version.
  • Add extra chicken or yogurt for higher protein needs.
Keyword clean eating recipes, greek yogurt dressing, healthy chicken salad, meal prep salad, mediterranean chicken salad, tzatziki chicken