High Protein Mediterranean Chicken Salad Recipe

Introduction

This High Protein Mediterranean Chicken Salad is a flavorful, creamy dish packed with fresh ingredients and bold flavors. It’s a perfect option for a quick lunch or light dinner that feels both satisfying and nutritious.

Ingredients

• 12.5 oz canned chicken (Swanson Premium recommended for best texture)
• 1/3 cup cucumber, diced into 1/4-inch pieces
• 6 tbsp feta cheese, crumbled
• 2 tbsp olives, chopped
• 1/4 cup red onion, finely minced
• 1/3 cup mayonnaise (Hellmann’s preferred for creaminess)
• 3 tbsp Greek yogurt (Fage total 5% recommended)
• 1 tbsp lemon juice
• 1/4 tsp garlic powder
• 2.5 tsp Dijon mustard
• 3/4 tsp Greek seasoning
• 1 tbsp fresh dill, chopped

Instructions

1. Step 1: Prepare all the fresh ingredients by dicing the cucumber into 1/4-inch pieces, finely mincing the red onion, chopping the fresh dill, crumbling the feta cheese, and chopping the olives. Having everything ready makes mixing easier and preserves fresh flavors.
2. Step 2: In a large bowl, whisk together the mayonnaise, Greek yogurt, lemon juice, Dijon mustard, garlic powder, and Greek seasoning until the dressing is smooth and emulsified.
3. Step 3: Drain the canned chicken if packed in liquid, then add it to the dressing. Gently fold to coat the chicken completely.
4. Step 4: Fold in the diced cucumber, minced red onion, crumbled feta, chopped olives, and fresh dill gently, taking care to keep the feta chunks intact and the cucumber crisp.
5. Step 5: Serve the salad immediately, or refrigerate for up to 3 days to allow the flavors to meld beautifully before enjoying.

Tips & Variations

• Use fresh cooked chicken breast instead of canned for a firmer texture and fresher taste.
• Add chopped cherry tomatoes or bell peppers for extra color and crunch.
• Substitute plain yogurt for Greek yogurt if preferred, but the salad will be less rich.
• If you like more acidity, add an extra splash of lemon juice before serving.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. Stir gently before serving. The flavors improve as they meld but the cucumber may soften slightly over time. For best texture, consume within the first two days. This salad is best served cold and does not require reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh chicken instead of canned?

Yes, fresh cooked chicken breast can be diced and used in place of canned chicken. Just be sure it’s cooled before mixing into the salad.

Is this salad good for meal prep?

Absolutely. This salad keeps well for a few days in the fridge and makes a convenient high-protein meal for busy days.

High Protein Mediterranean Chicken Salad Recipe

Pin Recipe

Print Recipe

★★★★★

4.5 from 66 reviews

This High Protein Mediterranean Chicken Salad combines tender canned chicken with fresh cucumber, tangy feta, and briny olives, all wrapped in a creamy, zesty dressing of mayonnaise, Greek yogurt, lemon juice, and Greek seasoning. It’s a quick, flavorful, and nutrient-packed salad perfect for a light lunch or dinner, offering a delicious balance of creamy textures and Mediterranean flavors.

• Author: mia
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 2 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Protein and Dairy

• 12.5 oz canned chicken (Swanson Premium recommended for texture)
• 6 tbsp feta cheese, crumbled
• 3 tbsp Greek yogurt (Fage Total 5%)
• 1/3 cup mayonnaise (Hellmann’s preferred for creaminess)

Vegetables and Herbs

• 1/3 cup cucumber, diced into 1/4-inch pieces
• 1/4 cup red onion, finely minced
• 2 tbsp olives, chopped
• 1 tbsp fresh dill, chopped

Seasonings and Condiments

• 1 tbsp lemon juice
• 2.5 tsp Dijon mustard
• 1/4 tsp garlic powder
• 3/4 tsp Greek seasoning

Instructions

1. Prep the Vegetables and Herbs: Dice the cucumber into 1/4-inch pieces and finely mince the red onion to distribute its flavor evenly. Chop the fresh dill, crumble the feta cheese, and chop the olives. Preparing these ingredients beforehand ensures even mixing and a balanced flavor in each bite.
2. Make the Dressing: In a large mixing bowl, whisk together the mayonnaise, Greek yogurt, lemon juice, Dijon mustard, garlic powder, and Greek seasoning. Whisking these ingredients first helps create a smooth, creamy, and well-emulsified dressing that forms the base of the salad.
3. Combine Chicken with Dressing: Drain canned chicken if packed in liquid, then add it to the dressing base. Gently fold the chicken into the dressing until fully coated, ensuring the flavors meld together without breaking the chicken apart.
4. Add Vegetables and Finishing Touches: Fold in the diced cucumber, minced red onion, crumbled feta, chopped olives, and fresh dill carefully. Use a gentle hand to keep the feta chunks intact and the cucumber crisp, maintaining the salad’s texture and visual appeal.
5. Serve or Chill: The salad is ready to serve immediately for a fresh, vibrant taste. Alternatively, cover and refrigerate for up to 3 days to allow the flavors to meld beautifully for a richer, more pronounced Mediterranean flavor.

Notes

• For best texture, use quality canned chicken such as Swanson Premium.
• Finely mincing the red onion mellows its bite and ensures even flavor distribution.
• Chilling the salad for a few hours enhances the flavor meld but can be served fresh.
• Adjust the amount of Greek seasoning to taste, especially if your blend contains salt.
• This salad can be served on its own, over greens, or as a filling for wraps.

Keywords: Mediterranean chicken salad, high protein salad, no-cook chicken salad, Greek chicken salad, healthy chicken recipes