Have you ever wished for a salad that’s as satisfying as your favorite comfort food, but still healthy and fresh? The Mediterranean Chicken Salad is exactly that a bowl full of vibrant colors, juicy lemon-herb chicken, crisp veggies, and creamy feta, all tied together with a zesty vinaigrette.
This recipe has been my go-to for summer picnics and quick weeknight dinners. I’ve tested it over ten times, and every time, it’s a hit with family and friends. If you love Mediterranean flavors and want a protein-packed salad that’s easy to prep, you’re in for a treat!
If you’re looking to explore more vibrant flavors, check out my complete Mediterranean Salad Recipes Guide for tips, ingredient swaps, and creative salad ideas inspired by the Mediterranean diet.
Table of Contents
🍗 Mediterranean Chicken Salad Recipe
Ingredients Table
| Ingredient | Amount/Notes |
|---|---|
| Chicken breasts | 2, boneless, skinless |
| Olive oil | 1/2 cup (plus extra for vinaigrette) |
| Lemon juice | 1/4 cup (plus juice of 1 lemon) |
| Salt | 1/2 tbsp (plus 1/4 tsp for dressing) |
| Garlic | 1/2 tsp powder or 1 clove, minced |
| Cumin | 1/2 tsp |
| Coriander | 1/2 tsp |
| Chili flakes | 1/2 tsp |
| Black pepper | 1/2 tsp (plus 1/4 tsp for dressing) |
| Oregano | 1/2 tsp (plus 1/4 tsp for dressing) |
| Parsley | 1/4 cup, fresh or 1 tbsp dried |
| Lemon zest | 1 tbsp |
| Lettuce | 4 cups, chopped |
| Hummus | 1/2 cup |
| Cucumber | 1, sliced |
| Tomatoes | 1 cup, chopped |
| Kalamata olives | 1/2 cup, pitted |
| Feta cheese | 1/2 cup, crumbled |
| Pickled red onions | 1/4 cup |
| Red vinegar | 2 tbsp (or white/apple cider) |
Time & Servings
| Prep Time | Cook Time | Servings |
|---|---|---|
| 15 mins | 10 mins | 4 |
Step-by-Step Instructions
- Marinate the Chicken
Slice each chicken breast horizontally for even cooking. In a bowl, mix olive oil, lemon juice, lemon zest, parsley, and all the spices. Add the chicken, making sure it’s well coated. Let it marinate for at least 30 minutes (overnight is even better for flavor). - Cook the Chicken
Heat a nonstick skillet over medium-high. Cook the chicken for about 5 minutes per side, or until the internal temperature reaches 165°F. Pour any leftover marinade over the chicken as it cooks for extra juiciness. Let the chicken rest for 5 minutes before slicing. - Make the Vinaigrette
Whisk together lemon juice, garlic, extra virgin olive oil, red vinegar, oregano, salt, and black pepper. Set aside. - Prepare the Salad
Chop the lettuce, cucumber, tomatoes, and parsley. Slice the chicken into bite-sized pieces. - Assemble the Salad
In a large bowl, layer the lettuce, hummus, cucumber, tomatoes, olives, chicken, feta, and pickled onions. Garnish with parsley and drizzle the vinaigrette on top.
Pro Tip:
I recommend using organic chicken and fresh herbs for the best flavor. Always wash your produce thoroughly and use a food thermometer to check the chicken’s doneness for safety.
🏺 The Story Behind Mediterranean Chicken Salad
A Historic Bowl with Ancient Roots
- The Mediterranean Chicken Salad draws inspiration from centuries-old traditions of combining fresh vegetables, lean proteins, and zesty dressings in the Mediterranean region.
- Ancient Greeks and Romans enjoyed meals centered around olives, cheese, and garden vegetables, often paired with grilled meats.
- The use of lemon, olive oil, and herbs in marinades and dressings is a hallmark of Mediterranean cuisine, celebrated for its health benefits and bold flavors.
- Modern versions, like this salad, blend classic ingredients with contemporary touches think hummus, pickled onions, and feta for a dish that feels both timeless and new.
“Every bite of this salad reminds me of summer evenings on the coast, where meals are simple, fresh, and shared with loved ones.”
“I love how the Mediterranean Chicken Salad brings together so many textures and flavors crunchy, creamy, tangy, and savory all in one bowl.”
“This recipe is a celebration of the Mediterranean way of eating: healthy, joyful, and full of life.”
Love bold dressings? Don’t miss my Balsamic Mediterranean Salad Recipe it’s tangy, fresh, and perfect for anyone who enjoys a sweet-savory twist on classic salads.
🥑 Topping Variations
Greek Island Crunch
Add extra kalamata olives, roasted red peppers, and a sprinkle of toasted pine nuts for a salty, nutty twist. The crunch and briny flavor make every bite pop!
Summer Berry Freshness
Toss in a handful of sliced strawberries or blueberries. The sweet-tart fruit pairs beautifully with feta cheese and lemon vinaigrette, making the salad even more refreshing.
Spicy Mediterranean Kick
Top with sliced pepperoncini, a dash of smoked paprika, and a drizzle of harissa for a bold, spicy version. If you love heat, this one’s for you!
I’ve tried all these combos, and each brings a new personality to the salad. My favorite? The berry version perfect for a sunny day picnic!
🥣 Serving and Storage
How to Serve
Serve the Mediterranean Chicken Salad chilled or at room temperature. It’s perfect as a main dish for lunch or dinner, or as a hearty side at a summer BBQ. Pair it with warm pita or a scoop of extra hummus for a true Mediterranean feast.
How to Store for Next
Store leftovers in an airtight glass container in the fridge for up to 3 days. For best results, keep the vinaigrette separate and add just before serving to maintain the salad’s crispness. According to USDA guidelines, cooked chicken is safe in the fridge for up to 4 days.
From experience, refrigerating in glass containers keeps the flavors fresh and prevents sogginess. If meal prepping, layer the ingredients and add dressing right before eating!
🥗 Benefits of Mediterranean Chicken Salad
Nutritional Breakdown
| Nutrient | Per Serving (approx.) |
|---|---|
| Calories | 350 |
| Protein | 28g |
| Carbs | 12g |
| Fat | 20g |
| Fiber | 4g |
Values will vary based on exact ingredients and portions.
Health Effects & Mechanisms
The Mediterranean Chicken Salad is loaded with lean protein, healthy fats, and fiber. The olive oil and nuts provide heart-healthy monounsaturated fats, while the veggies offer antioxidants and vitamins. Eating this salad regularly can support weight management, heart health, and stable energy.
While this salad is rich in nutrients, always consult a healthcare provider for specific dietary needs. For more on the Mediterranean diet’s benefits, see Healthline’s guide.
🗣️ Real Stories, Real Results
“I made this for my family, and even my picky kids loved it! The chicken was so juicy and flavorful.”
Jenna, via Instagram poll“This is my new favorite meal prep salad. It stays fresh for days and makes lunch so easy.”
Mike, newsletter subscriber“I tried the berry variation, and it was a hit at our summer picnic. Everyone asked for the recipe!”
Sara, Facebook group
Feedback was collected through my email newsletter and social media polls. I love hearing how you make this salad your own!
❓ FAQs
Can you add chicken to Mediterranean salad?
Absolutely! Chicken adds protein and makes the salad more filling. It’s a classic addition in many Mediterranean-inspired recipes.
What is typically in a Mediterranean salad?
A Mediterranean salad usually includes lettuce, tomatoes, cucumber, olives, feta cheese, and a lemon-olive oil dressing. Extras like hummus, pickled onions, and grilled chicken are popular too.
Can you put chicken in a Greek salad?
Yes, you can! While traditional Greek salad is vegetarian, adding grilled chicken is a tasty way to boost protein and make it a full meal.
What is the difference between a Greek salad and a Mediterranean salad?
A Greek salad typically features tomatoes, cucumber, olives, feta, and onions, with no lettuce. A Mediterranean salad is broader, often including lettuce, chicken, hummus, and a variety of veggies.
What dressing goes on Mediterranean salad?
A classic Mediterranean salad uses a lemon-olive oil vinaigrette, sometimes with red vinegar, garlic, and herbs like oregano.
Based on USDA guidelines, cooked chicken lasts up to 4 days in the fridge. Always store salads in airtight containers for best freshness.
Mediterranean Chicken Salad
Ingredients
Equipment
Method
- Slice each chicken breast horizontally for even cooking. In a bowl, mix olive oil, lemon juice, lemon zest, parsley, and all the spices. Add the chicken, making sure it’s well coated. Let it marinate for at least 30 minutes (overnight is even better for flavor).
- Heat a nonstick skillet over medium-high. Cook the chicken for about 5 minutes per side, or until the internal temperature reaches 165°F. Pour any leftover marinade over the chicken as it cooks for extra juiciness. Let the chicken rest for 5 minutes before slicing.
- Whisk together lemon juice, garlic, extra virgin olive oil, red vinegar, oregano, salt, and black pepper for the vinaigrette. Set aside.
- Chop the lettuce, cucumber, tomatoes, and parsley. Slice the chicken into bite-sized pieces.
- In a large bowl, layer the lettuce, hummus, cucumber, tomatoes, olives, chicken, feta, and pickled onions. Garnish with parsley and drizzle the vinaigrette on top.
Notes
Conclusion
The Mediterranean Chicken Salad is more than just a meal it’s a celebration of healthy, fresh, and bold flavors. With juicy lemon-herb chicken, crisp veggies, and a zesty vinaigrette, it’s perfect for any occasion.
Tested in my kitchen and loved by my family, I’d love to hear how it worked for you! Share your creations on Pinterest or Facebook, and tag me so I can see your delicious bowls!