This Mediterranean salad with chicken is a quick and healthy meal that’s packed with over 30 grams of protein per serving! It’s made with crisp veggies, chickpeas, and an easy vinaigrette. Great for meal prep or as a quick dinner, ready in 20 mins!
Gluten-free | Dairy-free optional | 33g protein per serving
Why You’ll Love This Mediterranean Diet Chicken Salad!
- Fresh and flavorful: With tangy olives, crunchy cucumbers, and a zesty homemade vinaigrette, it’s the kind of salad that never gets boring.
- High protein and delicious: 33g protein and 13g net carbs per serving keeps you full without feeling heavy.
- Quick and easy: Just chop, whisk, and toss. It’s ready in 20 minutes!
- Meal prep ready: Store it in bowls or layer into mason jars for healthy grab-and-go lunches.
If you love protein-packed salads like this, be sure to try our Southwestern Chicken Salad, Mexican Street Corn Chicken Salad, and Strawberry Chicken Salad — all easy, high protein, and perfect for lunch meal prep!
✨ Grab your free printable list of high protein foods to help plan more protein packed meals like this!
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Ingredients for Mediterranean Chicken Salad
Here’s a list of what goes into this Mediterranean salad with chicken. Full measurements are in the recipe card below.
For the Salad:
- Cooked chicken breast – grilled, rotisserie, or leftover all work
- Chickpeas – canned, drained and rinsed
- English cucumber – or sub with Persian cucumbers
- Cherry tomatoes – grape tomatoes work too
- Kalamata olives – black olives can be used if that’s what you have
- Red onion – adds a mild bite
- Feta cheese – optional; swap with plant-based feta if dairy-free
- Romaine or mixed greens – arugula or chopped kale also work well
For the Dressing:
- Olive oil
- Red wine vinegar
- Dijon mustard
- Dried oregano
- Salt and pepper
Substitutions & Variations
- Skip the chickpeas to make it low carb.
- Try grilled shrimp or tuna instead of chicken.
- Add sun-dried tomatoes or artichoke hearts for more flavor.
- Top it with avocado or hemp seeds for extra healthy fats.
- Use leftover Greek turkey patties instead of grilled chicken.
- Turn it into a wrap using a low carb tortilla.
How to Make Mediterranean Chicken Salad
Step 1: Make the dressing
In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, oregano, salt, and pepper. Set aside.
Step 2: Prepare the salad ingredients
Chop the cooked chicken breast, cucumber, cherry tomatoes, and red onion. Rinse and drain the chickpeas. Slice the olives and chop the romaine.
Step 3: Assemble the salad
Add the chicken, chickpeas, cucumber, tomatoes, olives, red onion, and greens to a large bowl. Add feta cheese if using.
Step 4: Toss and serve
Pour the dressing over the salad and toss everything together until well coated. Serve immediately or store for meal prep.
Recipe Tips
- Store the dressing separately until serving to keep the salad fresh.
- This makes a great mason jar salad—just layer the dressing at the bottom.
- Let it rest for 15–20 minutes after tossing for the best flavor.
- Double the batch and keep ingredients stored separately to build bowls all week.
Storage Tips for Meal Prepping Mediterranean Chicken Salad
- Fridge: Store in airtight containers for up to 4 days.
- Jar option: For mason jar salads, layer the dressing first, then chickpeas and chicken, followed by veggies and lettuce on top. Shake before serving!
FAQs
How do I make this Mediterranean salad low carb?
Skip the chickpeas. Everything else fits easily into a low carb or keto plan.
Can I use a different protein in Mediterranean chicken salad?
Definitely—shrimp, tuna, turkey breast, or even hard-boiled eggs work great here.
More High Protein Salads
- Thai chopped salad with chicken
- Greek Chicken Salad
- Vegetarian Mediterranean Salad
- Dense edamame bean salad
- Cold shrimp salad recipe with Old Bay - serve on lettuce leaves
- Chicken cranberry pecan salad
This easy Mediterranean chicken salad is a Whole Lotta Yum!
— Jen & Madi
✨ Grab your free printable list of high protein foods to help plan more protein packed meals like this!
👉 Click here to get the list
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Recipe
Mediterranean Chicken Salad
Ingredients
- 10 ounces cooked chicken breast, cubed or shredded 280 g
- 1 15 ounce can Chickpeas, drained 439 g
- 1 cup diced Persian cucumbers 150 g
- 1 cup quartered grape tomatoes 175 g
- 1 cup chopped Bell pepper any color 130 g
- 1 cup diced red onion 130 g
- ¼ cup roughly chopped Flat leaf parsley 10 g
- ¾ cup cubed feta cheese 115 g
- ¼ teaspoon fine sea salt
- 2 tablespoons fresh lemon juice 30 g
- 1.5 tablespoons extra virgin olive oil 22.5 g
- 1 tablespoon apple cider vinegar 15 g
Instructions
- In a large bowl, combine the cooked diced chicken, chickpeas, cucumbers, tomatoes, bell pepper, onion, parsley, feta, and salt in a big bowl.
- In a small bowl, mix lemon juice, olive oil, and apple cider vinegar until combined.
- Pour the dressing over the salad and toss gently to coat evenly. Chill for an hour to blend the flavors, or serving it right away is fine too. Adjust seasonings as needed. Enjoy!
Notes
- Other mix-in ideas include kalamata olives, diced artichoke hearts, or fresh chopped herbs like oregano or basil.
- Leftovers will keep in the fridge for 4-5 days.
- The entire salad weighs 1275 g, which makes each serving 213 g.
- To adjust the macros: More protein- add more beans, More carbs- add more beans or add quinoa. Fat- increase or decrease the cheese and/or olive oil.
Nutrition
- chicken and feta salad
- Mediterranean chicken salad
- mediterranean diet chicken salad
- - no mayo, with chickpeas, healthy
- link to greek chicken salad, vegetarian Mediterranean salad
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