Mediterranean Chicken Salad

The refreshing crunch of crisp vegetables combined with tender, flavorful chicken makes this Mediterranean Chicken Salad an irresistible lunch option. This vibrant salad brings together the bright, zesty flavors of the Mediterranean coastline in every bite. Creamy feta cheese, tangy Greek yogurt, and aromatic herbs create a perfect balance that will transport your taste buds straight to a seaside café. The Mediterranean Chicken Salad is not only delicious but also packed with protein and fresh vegetables for a nutritious meal. You’ll learn how to create this easy, make-ahead salad that’s perfect for meal prep, summer gatherings, or a quick weekday lunch.

Why You’ll Love This Recipe

This Mediterranean Chicken Salad stands out from ordinary chicken salads with its distinctive Mediterranean flavor profile. The combination of creamy and crunchy textures creates a satisfying mouthfeel that keeps you coming back for another bite. The Greek yogurt provides a tangy base while reducing the amount of mayonnaise needed, making this a healthier option compared to traditional chicken salad recipes.

What makes this chicken salad special is the beautiful contrast between the soft, tender chicken and the crisp vegetables. The roasted red peppers add a subtle sweetness, while olives contribute that distinctive Mediterranean saltiness. The fresh herbs – dill and parsley – infuse the entire dish with brightness that elevates all the other flavors.

Perhaps best of all, this Mediterranean-style chicken salad comes together quickly with minimal cooking required. You can use leftover chicken or rotisserie chicken to save even more time. This versatile dish works wonderfully as a sandwich filling, a topping for mixed greens, or simply enjoyed on its own.

Ingredients List for the Mediterranean Chicken Salad

These ingredients create a perfect balance of Mediterranean flavors with protein-rich chicken and fresh vegetables, all brought together by a creamy herb dressing that’s lightened up with Greek yogurt.

• 1.5 cup cooked boneless skinless chicken breast
• 1/4 cup reduced fat feta cheese
• 1/4 cup celery, diced
• 1/4 cup Persian cucumbers, diced
• 1/4 cup roasted red peppers, diced (drained and dried)
• 1/4 cup black olives, diced
• 2 tbsp red onions, diced
• 1/4 cup nonfat Greek yogurt
• 3 tbsp reduced fat mayonnaise
• 1 tbsp fresh dill, chopped
• 1 tbsp fresh parsley, chopped
• 1/2 tbsp lemon juice
• 1/2 tsp onion powder
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/4 tsp celery seed

Pro Tips

Creating the perfect Mediterranean Chicken Salad is all about technique and timing. Here are three essential tips that will elevate your salad from good to exceptional:

Properly Cook and Cool Your Chicken: For the best texture, poach your chicken breasts in simmering (not boiling) water until they reach an internal temperature of 165°F. Then allow them to cool completely before dicing. This prevents the chicken from releasing excess moisture into your salad and ensures a tender, not rubbery, texture. If using leftover or rotisserie chicken, make sure it’s completely chilled before mixing with other ingredients.

Pat Vegetables Dry: After washing and dicing your vegetables, especially the cucumbers and roasted red peppers, pat them thoroughly dry with paper towels. Excess moisture will dilute your dressing and create a watery salad. For roasted red peppers from a jar, place them on paper towels for 5-10 minutes to remove excess liquid.

Chilling Time Matters: While you can serve this Mediterranean Chicken Salad immediately after preparing, allowing it to chill for at least one hour makes a remarkable difference. This resting time lets the flavors meld and intensify, particularly the herbs and spices. For the best flavor development, prepare your salad the day before serving – it will taste even better after the ingredients have had time to get acquainted.

Instructions

Step 1: Mix together the greek yogurt, mayonnaise, fresh dill, fresh parsley, lemon juice, onion powder, salt, pepper, and celery seeds.

Step 2: Stir in the chicken, feta cheese, celery, cucumbers, roasted red peppers, olives, and red onions. Taste and season if needed.

Step 3: If possible, store in the fridge an hour before serving for the flavors to deepen and combine.

Variations

The classic Mediterranean Chicken Salad is wonderfully adaptable to different dietary needs and taste preferences. Here are some popular variations that maintain the Mediterranean spirit while offering something new:

Greek-Style Intensified: Enhance the Greek flavors by adding 1/4 cup of chopped artichoke hearts and swapping the black olives for kalamata olives. Add 1 teaspoon of dried oregano to the dressing and finish with a squeeze of fresh lemon juice just before serving for a more pronounced Greek flavor profile.

Plant-Based Mediterranean Salad: Create a vegan version by replacing the chicken with 1.5 cups of chickpeas (garbanzo beans) and using dairy-free feta alternative. The chickpeas provide a similar protein content while maintaining the Mediterranean theme. You can also use vegan mayonnaise and plant-based yogurt for the dressing base.

Spicy Mediterranean Twist: For those who enjoy heat, add 1/4 teaspoon of crushed red pepper flakes to the dressing and include 2 tablespoons of chopped pepperoncini peppers to the mix. This adds a pleasant warming sensation without overwhelming the delicate balance of Mediterranean flavors.

Storage and Serving

The Mediterranean Chicken Salad stores beautifully, making it perfect for meal prep. Keep it refrigerated in an airtight container for up to 3 days. Note that the vegetables may release some moisture over time, so you might want to give it a quick stir before serving leftovers. For food safety, never leave the salad at room temperature for more than 2 hours.

This versatile chicken salad can be served in multiple delicious ways. For a light lunch, serve it over a bed of fresh spinach or mixed greens with a drizzle of olive oil. For a more substantial meal, stuff it into a whole wheat pita pocket with extra cucumber slices and tomatoes for added freshness and crunch. It also makes an excellent filling for wraps – try it in a spinach or sun-dried tomato tortilla for a color and flavor boost. For an elegant appetizer option, serve small portions in endive leaves or cucumber boats for a low-carb, finger-food presentation.

FAQs

Can I use rotisserie chicken for this Mediterranean Chicken Salad?
Absolutely! Rotisserie chicken is a great time-saver and works perfectly in this recipe. Simply remove the skin and shred or dice the meat. One average rotisserie chicken typically yields about 3-4 cups of meat, so you’ll have extra for another meal.

How can I make this recipe dairy-free?
To make a dairy-free version, omit the feta cheese or replace it with a dairy-free feta alternative. For the dressing, use dairy-free yogurt (coconut or almond-based work well) and ensure your mayonnaise is dairy-free (most are).

Can I prepare this salad in advance for a party?
Yes! This Mediterranean Chicken Salad actually improves with time as the flavors meld. You can prepare it up to 24 hours in advance. Store it covered in the refrigerator and give it a quick stir before serving.

What can I substitute for the Greek yogurt?
If you don’t have Greek yogurt, you can use all mayonnaise instead, though the salad will be richer. Alternatively, regular yogurt works but should be strained through a coffee filter for 30 minutes to remove excess moisture.

Is this recipe keto-friendly?
The Mediterranean Chicken Salad is relatively low in carbohydrates, but not strictly keto as prepared. To make it keto-friendly, use full-fat Greek yogurt and mayonnaise, and consider reducing or omitting the roasted red peppers as they contain some natural sugars.

Conclusion

This Mediterranean Chicken Salad combines the best elements of Mediterranean cuisine – fresh vegetables, aromatic herbs, tangy cheese, and lean protein – into one satisfying dish. It’s versatile enough for any meal occasion, from casual lunches to elegant dinner parties. The balance of creamy dressing, tender chicken, and crunchy vegetables creates a textural experience that makes this salad truly memorable.

What sets this Mediterranean Chicken Salad apart is how it maintains its fresh, vibrant flavors even after being refrigerated, making it perfect for meal prep and busy households. The recipe’s adaptability means you can easily customize it to suit dietary preferences while maintaining its authentic Mediterranean character.

Whether you’re looking for a protein-packed lunch option, a light dinner, or a crowd-pleasing dish for your next gathering, this chicken salad delivers on all fronts. The combination of nutritious ingredients and wonderful flavors will have everyone coming back for seconds. Enjoy the taste of the Mediterranean in every bite of this delightful chicken salad!

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