My easy Mediterranean chicken salad is a protein-packed power bowl. Think golden seared chicken, crunchy fresh vegetables, tangy feta, olives and a bold and bright olive oil vinaigrette to pull it all together. A quick and tasty lunch or dinner that's on the table in only 15 minutes.
I say if you can't make it to the Mediterranean for dinner, bring the Mediterranean to your table!
This healthy Mediterranean-style salad includes all the simple and flavorful ingredients you'd find in salads across the Med.
No heavy dressings, no processed ingredients. Just sweet tomatoes, crunchy cucumber and crisp lettuce, tangy feta cheese, a classic red wine vinegar dressing with fresh garlic, lean chicken breast... you'll feel like you're sitting in a taverna right by the sea.
This is a fresh and satisfying 15 minute meal you'll want to make on repeat. It think it's the perfect dinner on busy weeknights.
You wonder how it can be this quick? Well, I'll show you how to make tender and juicy chicken without marinating!
Naturally gluten-free, keto friendly and over 40 grams of protein per portion.
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What I Love About This Salad
- It is ready in just 15 minutes
- No marinating required
- Fresh Mediterranean flavors in every bite
- High protein, gluten free and naturally low in carbs (only 5.2g net carbs per serve!)
- Great for lunch, dinner or meal prep
- Made with simple grocery-store ingredients
Ingredients
A Mediterranean chicken salad calls for ripe and fresh, simple and natural ingredients common in countries around the Mediterranean Sea. Here is a visual overview:
(You'll find exact quantities in the recipe card at the bottom of the post.)
- Chicken - I used 2 skinless chicken breasts. Buy the best quality you can, ideally organic. The meat will be juicier.
- Lettuce - I love baby gem lettuce because it is crunchy and has mild flavor. You could also use romaine for more robustness or aragula for a peppery crunch.
- Other vegetables - Cherry tomatoes, cucumber, avocado. (Avocado is not native to the Med, but its creaminess works so well here that I just had to include it).
- Red onion - Sliced very finely. And here's a tip: To remove their pungent bite, soak the onion slices in a small bowl of water while you sear the chicken.
- Feta cheese - Adds a tangy, salty dimension.
- Olives - No Mediterranean salad would be complete without them! I think Greek Kalamata olives are the tastiest. Green olives such as Nocellara also work, they are milder and more buttery. Buy them pitted so nobody breaks their teeth by accident.
- Herbs - I added fresh dill. Fresh oregano or basil would also be lovely.
DRESSING
A classic vinagrette marries all ingredients with bold, bright flavor:
Olive oil - I recommend cold pressed extra virgin olive oil with a fruity flavor and a peppery bite. I always have 2 different olive oils in my kitchen - one for cooking and "the good one" for salad dressings.
We also want red wine vinegar (you could swap this with lemon juice), Dijon mustard, oregano, salt, pepper and finely minced garlic. Don't even think about swapping this with garlic powder. For a proper Mediterranean salad, it has to be fresh!
Instructions
It is simple to make a Mediterranean chicken salad. Here are the basic steps.
Scroll down to the recipe card for the detailed method with ingredient amounts, timings and nutrition information.
STEP 1
Whisk together the dressing in a small bowl. Or, put all ingredients into a mason jar. Close the lid and shake vigorously.
STEP 2
Cut the chicken breast into bite-sized 1 inch cubes. Season with salt, pepper and oregano.
STEP 3
Heat olive oil in a large pan over medium-high heat. Add the chicken in a single layer. Leave it undisturbed until a golden crust forms underneath. Flip and cook the other side until done.
STEP 4
Toss a third of the dressing through the chopped lettuce to coat.
In a separate bowl, stir together the chopped tomatoes, cucumber, olives, red oinion and crumbled feta cheese.
STEP 5
Build the salad in one large or 2 individual bowls: Arrange the dressed lettuce as a base. Top with the tomato feta mix, sliced avocado, chicken cubes and fresh dill or basil.
Drizzle over the rest of the dressing and serve immediately.
Katrin's Top Tips
#1 Chicken. For tender, juicy meat with a golden crust:
- Pat the chicken dry with kitchen paper before cooking. Any moisture on the surface steams the chicken instead of searing it.
- Add the chicken to the pan only once the oil is sizzling. This way, the surface seals quickly and the juices stay inside the meat.
- Use a large non-stick pan so there's space between the chicken pieces. Don't crowd the pan.
- Leave the chicken undisturbed during cooking. Don't be tempted to move it around! Only flip once a golden crust has formed underneath.
#2 Dressing. I always double or triple the dressing and store it in a mason jar. It keeps in the fridge for a week. This way, I have vinaigrette ready to go for future salads.
Variations
- Rotisserie chicken works great if you want to skip the cooking step entirely. Toss it in a bit of dressing to coat it all over.
- Substitute the chicken with shrimp or salmon cubes.
- French goat cheese crumbles add a creamier dimension. For an Italian version, add fresh mozzarella.
- Swap the veggies. Green beans, asparagus or broccoli work in this salad. You could also add Mediterranean staples such as artichoke, eggplant or sun-dried tomatoes.
- Make it dairy-free: Violife is my go-to dairy-free Feta alternative.
Serving Suggestion
I recommend to serve the salad straight away. It tastes best while the chicken is still warm and the lettuce crunchy.
If you are serving it to guests, assemble individual bowls. This way, the components stay distinct rather than getting lost in a big toss.
The salad works as a main meal or as part of a mezze style spread. Pair it with pita bread, focaccia (I've linked keto variations from my blog), hummus or baba ghanoush.
Recipe FAQs
Yes. Boneless, skinless chicken thighs work well.
Of course. Feel free to double or triple the amounts. Just don't crowd the pan with the chicken or it won't brown. Sear it in several batches. Or, use the oven instead and broil or grill it. This way you'll get that tasty golden crust in one go.
Yes. Cook the chicken cubes at 400F / 200C for 8-10 minutes or until golden brown.
Storage and Meal Prep
How to make this salad ahead
- Sear the chicken and mix the dressing. Store the cooked chicken and the vinaigrette in separate airtight containers in the fridge.
- Slice the avocado and other veggies just before serving. This way everything stays fresh and crunchy.
- Also, I like to reheat the chicken gently in a frying pan or in the microwave before I add it to the salad. Warm chicken creates a better contrast with the veggies and the feta.
The cooked chicken stays fresh for up to 3 days. The dressing keeps for 1 week.
Leftovers: Avoid if possible! The dressing does begin to soften the lettuce within 1 hour. I recommend eating the salad on the same day.
More Mediterranean Recipes
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Recipe
Mediterranean Chicken Salad With Feta and Avocado
Equipment
- large non-stick frying pan
Ingredients
Dressing
- 3 tablespoon extra virgin olive oil
- 3 teaspoon red wine vinegar or 1.5 tablespoons lemon juice or apple cider vinegar
- ⅔ teaspoon Dijon mustard
- ½ teaspoon dried oregano or Italian herbs
- 1 clove garlic minced finely
- generous pinch of salt and pepper
Chicken
- 2 skinless chicken breasts 370g, cut into 1 inch cubes ***see recipe notes
- ½ teaspoon oregano or Italian herbs
- ½ teaspoon flaked sea salt
- ¼ teaspoon cracked black pepper
- 1 tablespoon olive oil for frying
Salad
- 2 cups baby gem lettuce chopped (150g), 1 large or 2 small heads
- ⅓ cup kalamata olives pitted (45g)
- ½ cup cherry tomatoes quartered (80g)
- ½ cup cucumber diced (70g)
- ½ avocado sliced (90g)
- ¼ red onion thinly sliced (15g) ***see recipe notes
- ⅓ cup Feta crumbled (50g)
To Serve
- 1 tablespoon fresh dill or basil chopped
Instructions
Mix Dressing
- Whisk together the olive oil, red wine vinegar, Dijon mustard, oregano or Italian herbs, finely chopped garlic, salt and pepper in a small bowl. Set aside.
Prep Chicken
- Pat chicken dry with kitchen paper. Chop into 1 inch cubes and season with salt, pepper and oregano.
- Heat 1 tablespoon of olive oil in pan over medium-high heat. Add the chicken in a single layer without crowding the pan. Leave it undisturbed for 3-4 minutes or until a golden crust forms. Flip and sear the other side for another 2-3 minutes or until done.
Assemble Salad
- Toss ⅓ of the dressing through the chopped lettuce.
- In a separate bowl, mix the quartered cherry tomatoes, diced cucumber, olives, red onion and crumbled feta cheese.
- Build 1 large or 2 individual bowls: Arrange the dressed lettuce as a base. Top with the tomato feta mix, sliced avocado, chicken cubes and sprinkle with fresh dill or basil. Drizzle the rest of the dressing on top and serve immediately.
Joanna
Mmmmm, that's tonights dinner sorted Thank you Katrin!
Debra zachary
Thanks to your all your recipes I went out and got a lot of ingredients for the different recipes on your blog. Ty so much for caring about other people's health.
Katrin Nürnberger
How exciting. Kepp me posted and write me a review here on the blog when you make something!
Sonja
GREAT
Katrin Nürnberger
Glad you liked it!!
Kamryn
Sounds delicious, will definitely give it a go!
VIRGINIA
love this kind of salad. what I make routinely make. nice to have the list ingredients especially this dressing
Melissa Burden
OOOOOHHHHH. Making this tonight! Thank you (:
Cara
I love it, I’m really on a Mediterranean diet and this just meets my needs perfectly thank you so delicious
Carrie
Delicious! Easy dinner night. Flavorful Yummy!!