Mediterranean Grilled Chicken Salad: A Healthy Lunch Packed with Flavor 2025

Looking for a healthy and delicious meal that satisfies your taste buds and keeps you feeling great? This Mediterranean

Chicken Salad is the perfect combination of fresh vegetables, grilled chicken, and a light dressing that brings out the best Mediterranean flavors. It’s easy to make, nutritious, and ideal for meal prep or a quick weekday lunch. Whether you’re trying to eat healthier or just want a delicious meal, this dish is a must-try!

Perfect For

A light yet filling healthy lunch
Meal prep for busy weekdays
A nutritious post-workout meal
A crowd-pleasing dish for gatherings
Those following a Mediterranean diet

Why You’ll Love This Recipe

Packed with Protein: Grilled chicken provides lean protein, keeping you satisfied for longer.
Loaded with Fresh Ingredients: Crisp veggies and vibrant herbs make every bite refreshing.
Easy to Make: Simple steps with minimal prep time.
Nutrient-Rich: Full of vitamins, fiber, and healthy fats.
Bursting with Mediterranean Flavors: A tangy and herby dressing complements the grilled chicken beautifully.

Ingredients You Need for 4 Persons

For the Chicken:
- 2 large boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- Juice of 1 lemon
For the Salad:
- 4 cups romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- ½ red onion, thinly sliced
- ½ cup kalamata olives, pitted
- ½ cup feta cheese, crumbled
For the Dressing:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon dried oregano
- 1 garlic clove, minced

Ingredient Highlights for 4 Persons

Chicken Breast: A lean protein source, perfect for a balanced meal.
Olive Oil: Provides heart-healthy monounsaturated fats.
Lemon Juice: Adds a refreshing citrus kick.
Feta Cheese: A tangy, creamy addition rich in calcium.
Kalamata Olives: Give a signature Mediterranean flavor.
Cucumber & Tomatoes: Refreshing, hydrating, and packed with antioxidants.

Preparation Time

Prep Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes

Step-by-Step Preparation Instructions

Step 1: Marinate the Chicken

In a bowl, mix olive oil, lemon juice, oregano, basil, garlic powder, salt, and pepper.
Coat the chicken breasts in the marinade and let sit for at least 15 minutes (or overnight for deeper flavor).

Step 2: Grill the Chicken

Heat a grill pan or outdoor grill over medium-high heat.
Place the marinated chicken on the grill and cook for 5-7 minutes per side until fully cooked.
Let the chicken rest for 5 minutes, then slice into strips.

Step 3: Prepare the Salad

In a large bowl, combine lettuce, cherry tomatoes, cucumber, red onion, olives, and feta cheese.

Step 4: Make the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, honey, salt, black pepper, oregano, and minced garlic.

Step 5: Assemble the Salad

Add the grilled chicken on top of the salad.
Drizzle with the prepared dressing.
Toss lightly and serve immediately.

Table of Calories per Person (Unit: gram)

Ingredient	Quantity (g)	Calories
Chicken breast	150g	165
Olive oil	20g	177
Feta cheese	30g	80
Lettuce	100g	15
Cherry tomatoes	50g	9
Cucumber	50g	8
Red onion	30g	12
Kalamata olives	20g	48
Dressing	20g	85
Total	—	599

How to Serve

Serve fresh with warm pita bread or hummus on the side.
Top with toasted pine nuts for extra crunch.
Pair with a glass of iced lemon water for a refreshing touch.

How to Store

Refrigerate leftovers in an airtight container for up to 2 days.
Keep dressing separate to prevent the salad from becoming soggy.
Reheat the chicken gently before serving.

Additional Tips

Marinate overnight for deeper flavor.
Use a meat thermometer to ensure the chicken reaches 165°F internally.
Slice chicken thinly for easier bites in the salad.

Recipe Variations

Add Avocado: For extra creaminess and healthy fats.
Use Grilled Shrimp: A delicious alternative to chicken.
Vegan Version: Replace chicken with grilled tofu and feta with plant-based cheese.

Special Equipment

Grill pan or outdoor grill
Whisk for dressing
Sharp knife for slicing vegetables and chicken

Frequently Asked Questions

1. Can I use store-bought dressing?

Yes, but homemade dressing tastes fresher and has no preservatives.

2. Can I prepare this salad in advance?

Yes! Just store the dressing separately and add it before serving.

3. Can I use a different cheese?

Absolutely! Goat cheese or shredded parmesan works well.

4. Can I use chicken thighs instead of breasts?

Yes! Thighs are juicier but may take a little longer to cook.

Conclusion

This Mediterranean Grilled Chicken Salad is a perfect healthy lunch that brings together fresh ingredients, bold flavors, and nutritious benefits. Whether you’re making it for a family meal or meal prepping for the week, this recipe will keep you satisfied and energized. Give it a try and enjoy the taste of the Mediterranean in every bite!