Mediterranean Chicken Salad

If there’s one recipe I keep coming back to no matter the season, it’s this Mediterranean Chicken Salad. There’s something so satisfying about a dish that’s fresh, flavorful, filling, and quick to make. Whether you’re prepping lunches for the week, throwing together a quick dinner, or searching for a vibrant, protein-packed salad that actually keeps you full, this one absolutely delivers.

The best part? It comes together in just about fifteen minutes. Really. That’s less time than it takes to scroll through takeout options or wait in line at a café. With a few simple ingredients and minimal effort, you’ll have a wholesome, delicious meal ready to go.

This salad is everything I want in a meal prep recipe: balanced, versatile, and satisfying. It starts with cooked, shredded chicken—rotisserie chicken works great here if you’re short on time—and then layers in Mediterranean-inspired ingredients like briny black olives, creamy feta, crunchy bell pepper, and the sweet, sharp bite of red onion. Fresh basil adds a burst of aromatic freshness that brings it all together.

But the real star of the show might just be the creamy lemon-Dijon dressing. It’s tangy, bright, and just the right amount of creamy. Made with a base of mayonnaise or Greek yogurt (your choice), lemon juice, a splash of olive oil, and a spoonful of Dijon mustard, the dressing wraps every ingredient in flavor without overpowering them.

This is a salad that checks all the boxes. It’s low-carb, gluten-free, packed with protein, and full of texture and color. You can serve it in so many different ways too—tucked into lettuce wraps, scooped over greens, stuffed into a sandwich or wrap, or eaten straight from the bowl with a fork.

It’s also incredibly customizable. You can make it dairy-free, swap in your favorite veggies, or switch up the dressing based on your preferences. And because it holds up well for a couple of days in the fridge, it’s a fantastic option for make-ahead lunches or quick dinners throughout the week.

Whether you’re new to meal prepping or just looking to shake up your lunch routine, this Mediterranean Chicken Salad is a recipe worth adding to your rotation. It’s simple, fresh, satisfying, and full of flavor in every bite.

Why You’ll Love This Mediterranean Chicken Salad

There are many chicken salad recipes out there, but this one brings something special to the table. It’s not only quick to make and packed with flavor, but it also hits that rare sweet spot between wholesome and deeply satisfying. If you’ve been on the hunt for a reliable go-to lunch or dinner recipe, here’s why this Mediterranean Chicken Salad deserves your attention.

First, it’s all about the flavor. The Mediterranean ingredients in this dish work beautifully together. You get the creamy saltiness of feta cheese, the tangy pop of olives, the freshness of basil, and the light crunch from bell peppers and red onion. Every bite offers a new texture and flavor, so the dish stays interesting from start to finish.

Next, let’s talk speed. This is one of those wonderful recipes that looks like it took time but actually comes together in less than twenty minutes. If you’re using leftover or rotisserie chicken, you don’t even need to cook anything. Just shred, chop, mix, and you’re done. It’s ideal for those hectic days when dinner has to happen fast, or for lazy Sundays when you want to meal prep with minimal effort.

Versatility is another major selling point. This chicken salad can be served in so many ways. For a low-carb option, spoon it into butter lettuce leaves or serve it over a bed of mixed greens. If you’re in the mood for something more hearty, pile it onto whole grain bread, stuff it in a wrap, or enjoy it with crackers. It even works well in a grain bowl with quinoa or farro. You can adjust the presentation to suit the meal—or your mood.

It’s also a hit with different eaters. If you’re cooking for a crowd or packing lunch for family members, this salad is flexible enough to please different tastes. You can easily make a batch with and without feta, offer a spicy variation with chili flakes, or toss in cherry tomatoes or cucumbers to bulk it up.

Finally, you’ll love how nourishing this salad is. It’s high in protein, thanks to the chicken and cheese, and low in carbs, which makes it a great choice for anyone looking to eat lighter or follow a low-carb lifestyle. And because the fats in this dish come from whole, nutrient-rich sources like olive oil and eggs (via mayonnaise), it keeps you full and energized for hours.

This is a recipe you’ll want to return to again and again. It’s fresh, flavorful, easy to make, and always hits the spot.

Health Benefits Mediterranean Chicken Salad

It’s one thing for a salad to taste good, but it’s even better when you know it’s nourishing your body, too. This Mediterranean Chicken Salad delivers on both fronts. It’s built around whole, nutrient-dense ingredients that fuel your body with protein, healthy fats, vitamins, and minerals—all without feeling like you’re eating “diet food.”

Let’s start with the chicken. Lean, skinless chicken breast is a high-quality source of protein. Protein is essential for muscle repair, hormone production, and keeping you full throughout the day. Just one serving of this salad can deliver 20 to 25 grams of protein, making it a great choice for lunch or dinner if you’re looking to feel satisfied for hours without reaching for snacks.

Feta cheese, while flavorful, is also packed with nutrients. It offers a healthy dose of calcium, which supports bone health, and contains beneficial fats that help you absorb fat-soluble vitamins from the other veggies in the salad. Because it’s a brined cheese, feta is also rich in sodium, which can help replenish electrolytes after a workout or during hot weather—though if you’re watching sodium intake, you can simply use a smaller amount or choose a lower-sodium variety.

The vegetables in this dish do more than add color and crunch. Red bell peppers are loaded with vitamin C, which supports immune function and helps protect your skin from oxidative stress. Red onions offer antioxidants like quercetin, which has anti-inflammatory properties and may support heart health. Olives are a Mediterranean staple known for their heart-healthy fats and compounds like oleuropein, an antioxidant that may reduce inflammation and improve blood vessel function.

Fresh basil is more than a garnish—it contains essential oils that have antibacterial properties and can aid digestion. And while the amount used in this salad may be small, it adds to the overall nutritional quality of the dish. Plus, basil’s bright, peppery flavor helps reduce the need for excess salt or sugar in the dressing.

Speaking of the dressing, it’s another health-conscious element in this recipe. Made with olive oil, lemon juice, Dijon mustard, and a touch of mayo or Greek yogurt, the dressing is creamy and satisfying without being heavy. Olive oil is a well-known source of monounsaturated fats that support brain and heart health, and it contains polyphenols that act as antioxidants. Lemon juice brings in vitamin C and a bright flavor that helps reduce the need for added sugar.

If you opt to use Greek yogurt instead of mayonnaise, you’ll also benefit from probiotics, which support gut health and digestion. And even if you stick with classic mayo, the eggs and healthy fats provide satiety and richness.

All in all, this salad is a balanced meal in a bowl. It offers protein, fiber (from the veggies), healthy fats, and a variety of vitamins and minerals. It’s low in carbohydrates, which makes it ideal for those following a low-carb or keto diet, but it’s also just a smart, satisfying option for anyone who wants to eat clean, colorful, and well.

Preparation Time, Servings, and Nutritional Information Mediterranean Chicken Salad

One of the best things about this Mediterranean Chicken Salad is how quick and easy it is to prepare. You don’t need any fancy equipment or complicated techniques—just a bowl, a whisk, and about fifteen minutes of your time.

Let’s break down what you can expect in terms of prep time, serving size, and nutritional content.

Preparation Time

– Prep Time: 10–15 minutes
– No cooking required if using pre-cooked chicken
– Optional chill time: 30 minutes for deeper flavor (but not required)

If you’re using freshly cooked chicken breast, simply allow time to cook and cool it. But for the fastest route, rotisserie chicken or leftover grilled chicken works beautifully.

Servings

This recipe yields approximately four generous servings or about five to six lighter ones, depending on how you serve it. If you’re using it for meal prep, you’ll get four full lunches or dinners from one batch.

Nutritional Information (Per Serving – Approximate)

– Calories: 340
– Protein: 24g
– Total Fat: 24g
– Saturated Fat: 5g
– Carbohydrates: 5g
– Fiber: 1g
– Sugar: 2g
– Sodium: 480mg
– Cholesterol: 75mg

👩‍🍳 Step-by-Step Cooking Instructions Mediterranean Chicken Salad

This Mediterranean Chicken Salad is the kind of quick, healthy meal that checks all the boxes: protein-packed, crunchy, creamy, tangy, and ready in 15 minutes. Perfect for busy weeknights, meal prep, or when you just want something fresh and satisfying without turning on the stove.

Let’s break it all down so you get the perfect salad every time—with zero stress and max flavor.

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🥄 Step 1: Gather & Prep Your Ingredients (10 minutes)

Before mixing anything together, it helps to have everything chopped and ready to go. Think of this as your mini mise en place—makes assembly faster and much more enjoyable.

What you’ll need:

For the salad:

• 2½ cups shredded cooked chicken – Use rotisserie, baked, poached, or leftover grilled chicken.

• ⅓ cup crumbled feta cheese – Adds creaminess and salty tang.

• ⅓ cup sliced black olives – For briny, savory flavor.

• ½ cup diced bell pepper – Any color works. Red adds sweetness, green adds sharpness.

• ¼ cup diced red onion – Finely chopped so it blends, not overpowers.

• ¼ cup fresh basil, thinly sliced into ribbons – Also called chiffonade.

Pro tip: If you’re using rotisserie chicken, remove the skin and shred the meat with two forks. For a shortcut, use pre-cooked chicken breast from the store’s deli or meal prep section.

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🥄 Step 2: Mix the Salad Base (5 minutes)

Now that your ingredients are ready, it’s time to combine all the goodness.

1. In a large bowl, add:

   • Shredded chicken

   • Crumbled feta

   • Sliced olives

   • Diced bell pepper

   • Diced red onion

   • Chopped basil

2. Gently toss everything together using tongs or a large spoon to evenly distribute the ingredients.

Optional Add-ins: Want more texture or flavor? Try any of these:

• Chopped cucumber for crunch

• Cherry tomatoes for juiciness

• Toasted pine nuts or sunflower seeds for extra bite

• A sprinkle of oregano or sumac for added Mediterranean flair

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🥄 Step 3: Make the Creamy Lemon Dressing (5 minutes)

This dressing is simple but delivers so much flavor. It’s tangy, creamy, and ties the whole salad together with a citrusy punch.

In a small bowl or mason jar, whisk together:

• ½ cup mayonnaise (or Greek yogurt for a lighter option)

• 1 tbsp lemon juice (fresh-squeezed is best for brightness)

• 1 tbsp olive oil

• ½ tbsp Dijon mustard – Adds tang and helps emulsify the dressing

• ½ tsp Italian seasoning (optional)

• ⅛ tsp black pepper

• ⅛ tsp sea salt

Dairy-free? Skip the feta or use a plant-based version. And opt for an avocado oil–based mayo or dairy-free yogurt.

Once combined, taste and adjust seasoning. Need more acidity? Add another splash of lemon. Want more creaminess? A spoonful of Greek yogurt works wonders.

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🥄 Step 4: Toss & Finish (2–3 minutes)

Pour the dressing over the salad base. Use a rubber spatula or large spoon to gently fold the mixture together until everything is coated and creamy.

You’re aiming for:

• Shredded chicken lightly dressed, not swimming in sauce

• Veggies still crisp and vibrant

• Basil evenly scattered throughout for bursts of freshness

Give it a final taste. You might want an extra crack of pepper or a squeeze of lemon. Trust your palate!

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🍽 How to Serve Mediterranean Chicken Salad

This chicken salad is ultra flexible, and that’s what makes it so perfect for weekly rotation. Whether you’re building a quick lunch, fancy platter, or light dinner, here’s how to enjoy it:

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🥬 Lettuce Wraps

This is one of the most refreshing ways to serve it.

• Spoon the chicken salad into crisp lettuce leaves (like butter, romaine, or iceberg).

• Serve with a few extra basil leaves and a sprinkle of feta on top.

• Add sliced avocado or cucumber for bonus texture.

Perfect for hot days when you want something light but filling!

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🥪 Sandwiches & Wraps

Pile it into:

• Whole wheat wraps

• Low-carb tortillas

• Toasted pita pockets

• Your favorite sandwich bread

Add fresh greens, tomato slices, or pickled onions for a satisfying handheld meal. For a protein boost, layer with a boiled egg or grilled veggies.

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🥗 Over Greens or Grains

Turn it into a balanced bowl:

• Serve over a bed of arugula, spinach, or mixed greens.

• Add a scoop of cooked quinoa, bulgur, or brown rice underneath.

• Top with extra lemon juice and olive oil for a grain bowl twist.

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🧆 Mezze-Style Platter

Hosting? Serve it as part of a Mediterranean mezze board:

• Hummus

• Stuffed grape leaves

• Pita chips or flatbread

• Cucumber slices

• Roasted red peppers

It’s colorful, elegant, and easy to prep ahead!

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🥂 Pairing Suggestions

Let’s talk about what plays well with this fresh, creamy, protein-packed salad. Since it’s bright and tangy, we’re looking for pairings that complement rather than compete.

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🍗 Protein Pairings (for bigger meals)

• Grilled Lemon Herb Chicken – To double down on the citrus notes

• Garlic Shrimp Skewers – Their bold flavor pairs beautifully with the creamy dressing

• Falafel or Chickpea Patties – For a vegetarian Mediterranean twist

• Hard-Boiled Eggs – Sliced and served on the side for extra protein

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🥖 Carby Companions

Need a little something to scoop or serve alongside? Try:

• Toasted pita triangles

• Low-carb crackers or seed crisps

• Mini naan breads

• Crostini or baguette slices for a party vibe

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🧃 Beverage Pairings

Refreshing drinks that lift the lemony, herbaceous notes:

• Cucumber Mint Sparkling Water – Hydrating and crisp

• Fresh Lemonade with Basil – Mirrors the flavors in the dish

• Citrus Green Tea (iced) – Light, refreshing, and low on sugar

• Pomegranate Spritzer – For a fruity contrast

Hosting a gathering? Serve the salad with mocktails or fresh juice bar setups to really impress guests.

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🍪 Light Desserts

Finish off the meal with something fresh and not too heavy:

• Lemon yogurt with berries

• Fruit skewers with mint

• Almond biscotti

• Mini baklava bites

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🧊 Storage, Freezing & Reheating Instructions

This salad is made for meal prep. But keeping it fresh and safe to eat is key. Let’s walk through how to store, what not to freeze, and how to re-serve it without losing flavor or texture.

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🧺 Refrigerator Storage

• Store the salad in an airtight container in the refrigerator for up to 3 days.

• If meal prepping, keep the dressing separate until just before serving for the best texture.

• Give it a good stir before eating—some separation is normal as it sits.

Meal Prep Hack: Store individual portions in small containers with a side of lettuce leaves or crackers. Perfect for grab-and-go lunches.

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❄️ Can You Freeze It?

Unfortunately, no. Here’s why freezing isn’t recommended:

• Mayonnaise-based dressings can separate or become grainy after freezing and thawing.

• Fresh veggies like bell peppers and basil lose their texture and color.

• Feta cheese can become crumbly and watery once thawed.

Your best bet? Make fresh every few days, or prep just the components (chicken, chopped veggies) ahead of time and assemble when ready.

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🔁 Reheating (or Refreshing)

This salad is served cold or at room temp—no need to reheat! But here’s how to freshen it up if it’s been sitting in the fridge:

• Let it rest at room temperature for 15–20 minutes before serving.

• Add a splash of lemon juice or a drizzle of olive oil to bring the flavor back to life.

• Mix in a pinch of salt or pepper if needed to revive the seasoning.

Want to re-purpose leftovers? Spoon the salad into a pita and grill it for a quick, melty chicken wrap!

❌ Common Mistakes to Avoid

This Mediterranean Chicken Salad is quick and simple, but a few common mistakes can turn this fresh and flavorful dish into a bland or soggy disappointment. Let’s keep that from happening with a heads-up on what to avoid:

1. Using Warm Chicken

This might be the easiest mistake to make, especially if you’re using freshly cooked or microwaved chicken. Warm chicken melts the feta and wilts the basil, making everything feel heavy. Always let your chicken cool completely before mixing.

2. Overmixing the Salad

Shredded chicken can break down fast, especially when mixed with a creamy dressing. If you stir too aggressively, your salad can turn mushy. Use a gentle hand and a wide spoon to combine just until coated.

3. Underseasoning the Dressing

While feta and olives add a salty kick, the dressing still needs seasoning to bring everything together. Don’t skip the salt and pepper—and always taste before serving. A splash more lemon juice can revive it, too.

4. Skipping the Basil or Using Dried Herbs

Fresh basil adds that signature Mediterranean flavor. Dried herbs just won’t do the same job. If basil’s not available, use fresh parsley or dill instead. But truly, fresh herbs are key to the salad’s vibrant flavor.

5. Storing Fully Mixed Salad Too Early

This salad is ideal for meal prep—but only if you store the components separately. The dressing can make the chicken and veggies soggy after a day or two. Store the dressing in a separate jar and mix when ready to eat for the freshest results.

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💡 Pro Tips

Alright, let’s talk about how to make this Mediterranean Chicken Salad next-level good. These are my go-to tips that take it from a quick meal to something you’ll crave again and again:

1. Use Rotisserie Chicken for Ultimate Ease

Rotisserie chicken saves you time and adds flavor. Just shred and go. You can also use leftover grilled or poached chicken—just make sure it’s well-seasoned so the salad doesn’t fall flat.

2. Prep Ahead Smart

This salad is perfect for meal prep! To keep it tasting fresh:

• Store the dressing separately.

• Add fresh herbs just before eating.

• Portion everything into jars or containers for grab-and-go lunches.

3. Try Greek Yogurt for a Lighter Dressing

Not into mayo? Swap in plain Greek yogurt for a creamy, tangy, protein-packed twist. You can also do a 50/50 blend of mayo and yogurt for the best of both worlds.

4. Customize with Crunch

Love a good crunch? Toss in some chopped cucumbers, celery, or roasted chickpeas. These add texture and balance the creaminess of the dressing beautifully.

5. Get Creative with Serving

This salad’s versatility is where it shines. Here are some fun ways to serve it:

• Stuffed into lettuce wraps for a low-carb bite

• Scooped into pita pockets or wraps

• Over a bed of quinoa or farro for a grain bowl

• Topped on cucumber rounds or sliced peppers as an appetizer

6. Finish with Freshness

Right before serving, add a fresh squeeze of lemon, a sprinkle of feta, and a few extra basil leaves on top. It makes everything feel super fresh and Instagram-worthy too. 😉

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❓ Frequently Asked Questions (FAQs)

Can I use canned chicken instead of shredded cooked chicken?

You can—but it’s not my first choice. Canned chicken works in a pinch, but the flavor and texture won’t be quite the same. If you use it, drain and shred well, and maybe bump up the seasonings to compensate.

Can I make it dairy-free?

Definitely! Just leave out the feta or use a dairy-free feta alternative (there are some great ones out there). You can also add extra olives or a sprinkle of nutritional yeast for a little salty, cheesy vibe.

What’s the best mayo substitute?

Greek yogurt is a fantastic substitute—it’s creamy, tangy, and adds extra protein. You could also try mashed avocado or a store-bought avocado-based dressing for a twist.

How long does it last in the fridge?

Once mixed, this salad will stay fresh for 2–3 days in the fridge. If you’re prepping for the week, store the dressing separately and mix just before serving to keep everything crisp and flavorful.

Can I add more vegetables?

Absolutely! This salad is super versatile. Try adding cucumber, cherry tomatoes, chopped spinach, or grated carrots. Keep the cuts small so everything mixes evenly and feels cohesive in each bite.

Is it good for meal prep?

Yes, it’s a meal-prepper’s dream. Just layer the salad ingredients in containers, keep the dressing on the side, and add the basil and feta last to keep them tasting fresh.

Can I use other herbs besides basil?

Totally. Fresh parsley, dill, or mint are all great options depending on what you’ve got on hand. Just avoid dried herbs—they don’t bring the same brightness.

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🥳 Conclusion & Call to Action

This Mediterranean Chicken Salad is one of those recipes you’ll keep coming back to—because it’s easy, fast, and packed with feel-good ingredients. It hits all the right notes: creamy, crunchy, salty, herby, and just the right amount of zesty thanks to that lemon-Dijon dressing.

Whether you’re making it for lunch, a quick dinner, or weekend meal prep, it’s the kind of dish that works hard for you without being high maintenance. Plus, it’s totally customizable—swap the veggies, use yogurt instead of mayo, throw it in a lettuce wrap or pile it on a pita. However you serve it, you’ve got a balanced, protein-rich meal that tastes fresh and satisfying every time.

I love how simple this salad is to pull together—and how it feels fancy enough for a brunch or picnic, but easy enough for a Tuesday lunch. And because it holds up so well, you can prep it ahead of time and feel good about grabbing it from the fridge when you’re short on time.

Now it’s your turn!

Give this salad a try and see how effortlessly it fits into your routine. Whether you stick with the original or put your own spin on it, I’d love to hear how it goes! Leave a comment below to share your twist, or tag me on Instagram with your version. Seriously—your creations make my day!

Let’s keep cooking food that’s simple, delicious, and good for the soul. Because when eating well is this easy and tasty, it’s a joy—not a chore. 💛

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