Mediterranean Chicken Salad
A refreshing and filling salad with grilled chicken, quinoa, fresh vegetables, and tzatziki dressing — perfect for meal prep and packed lunches.
Ingredients
For the salad
- 1 cup quinoa, uncooked (rinsed well) Can substitute with couscous or bulgur
- 2 cups water or low-sodium chicken broth For cooking quinoa
- 2 pieces boneless, skinless chicken breasts (about 1 to 1½ lb) Can use thighs or rotisserie chicken
- 1 medium cucumber, diced Or 1 cup diced English cucumber
- 1-2 cups cherry tomatoes, halved Or 2 medium tomatoes, seeded and diced
- 1 piece bell pepper, any color, diced
- ½ cup kalamata olives, pitted and halved Or use mixed olives
- Salt and freshly ground black pepper
- Olive oil and lemon For chicken and dressing
- Fresh herbs if desired: chopped parsley or dill
For the tzatziki dressing
- 1 cup Greek yogurt Strained if you like thicker
- ½ cup grated cucumber Squeeze out excess water
- 1 clove garlic, minced
- 1-2 tbsp lemon juice
- 1 tbsp olive oil
- 1-2 tbsp chopped dill or mint
- Salt and pepper to taste
Instructions
Cooking Quinoa
- Rinse 1 cup quinoa in a fine sieve. Combine with 2 cups water or broth in a saucepan, bring to a boil, reduce to low, cover and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork. Cool slightly before mixing.
Grilling Chicken
- Pat dry and season chicken with salt, pepper, 1–2 tbsp olive oil, juice of half a lemon, and a pinch of oregano. Grill over medium-high heat for 6–8 minutes per side depending on thickness, or until the internal temperature reaches 165°F (74°C). Rest for 5 minutes, then slice thinly.
Making Tzatziki
- Grate cucumber, squeeze out excess moisture, then stir together with Greek yogurt, garlic, lemon juice, olive oil, dill, salt, and pepper. Taste and adjust acidity or salt.
Preparing Vegetables
- Dice cucumber and bell pepper, halve tomatoes, and quarter or halve olives if large.
Assembling the Salad
- In a large bowl, combine cooled quinoa, sliced chicken, vegetables, and olives. Drizzle with tzatziki (start with ½ cup and add more if desired) and toss gently to combine.
- Serve right away or chill. If making ahead, keep some dressing aside to prevent the salad from getting soggy.
Notes
Refrigerate in an airtight container within two hours of serving. Consume within 3-4 days. If you’ve dressed the salad, expect vegetables to soften over time. For best texture when meal-prepping, store dressing separately and toss before eating.