Mediterranean Chicken Salad - Slender Kitchen (2024)

Mediterranean Chicken Salad with black olives, roasted red peppers, cucumbers, and feta cheese in a Greek yogurt and dill dressing is an easy and delicious spin on traditional chicken salad.



Mediterranean Chicken Salad - Slender Kitchen (1)

Mediterranean Chicken Salad Recipe

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The Best Chicken Salad Recipe Ideas

Healthy Chicken Salad packed withMediterranean flavors including roasted red peppers, black olives, fresh dill, feta cheese, and spices. This flavor-packed chicken salad will be your new lunchtime favorite.

You also don't want to miss this Cranberry Almond Chicken Salad and classic Healthy Chicken Salad.

One of the things I get asked about most often is what to keep in the fridge for quick and easy meals, and one of my favorite options is Chicken Salad.

There are so many different ways to make it and tons of options for serving it. This makes it the perfect versatile option for meal prep.

More Ideas You'll Love

Mediterranean Chicken Salad - Slender Kitchen (3)

More Chicken Salad Ideas

Looking for more creative recipes for chicken salad? This quick and nutritious meal is great for lunch, dinner, and a high-protein snack. More Chicken Salad Recipes

To keep things interesting, I always try out different flavor combinations and this Mediterranean version is so good. Between the creamy feta cheese, fresh parsleyand dill, roasted red peppers, and black olives - it's just so good.

I love it stuffed into sandwiches and wraps, served on greens or in an easy Mediterranean grain bowl, or stuffed into hollowed-out cucumbers and tomatoes. I also would be lying if I didn't tell you that yesterday I ate it right out of the container with carrot sticks and pita chips. Delicious.

Mediterranean Chicken Salad - Slender Kitchen (4)

How to Make Mediterranean Chicken Salad

Chicken salad is one of the easiest things to make and it is great to have in the fridge for quick lunches, snacks, and dinners. Here's how to make it:

  • Make the dressing: The dressing for this salad is made with Greek yogurt (higher in protein with less fat)and a touch of mayonnaise to cut the tang of the yogurt. Then to kick up the flavor, this dressing has lemon juice, fresh dill, fresh parsley, garlic powder, onion powder, and celery seed. It's super creamy and full of flavor.
  • Prepare the chicken: In my house, 99% of the time I am making chicken salad, it is with a rotisserie chicken. Peel off the skin, chop it up, and you are ready to go. You can also use poached, grilled, or slow-cooked chicken. Really any cooked chicken will work.
  • Grab your veggies: I love lots of crunch in my chicken salad, so I always add chopped celery. This version also has cucumbers and red onions.
  • Go to the Mediterranean:To keep with theme, it's time for some roasted red peppers, black olives, and creamy feta cheese. Trust me - it's so good. You could also throw in some chopped artichoke hearts, hearts of palm, or cherry tomatoes.

How long does chicken salad keep in the fridge?

Chicken salad is best eaten within 3-4 days of preparing it. Make sure to store it in an airtight container. Also if you are prepping chicken salad for a party or get-together, it shouldn't be left out for more than 2 hours, possibly less if it's hot.

Ways to Serve Chicken Salad

Your imagination is the limit when it comes to ways to serve this. Here are the ones we reach for the most often:

  • Grab your favorite bread, toast it, and make an open-faced chicken salad sandwich with sliced tomatoes and greens.
  • Hollow out some tomatoes and fill them with chicken salad. Sprinkle with extra feta cheese.
  • Cut up English cucumbers and serve with dollops of salad on top.
  • Add it on top of your favorite greens. This is so good as the protein option on a big green salad.
  • Stuff it into celery stalks to create the best crunchy snack.
  • Grab some butter lettuce and make lettuce wraps stuffed with chicken salad.

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Recipe Ideas and Variations

Once you start making chicken salad, you will instantly want to experiment with all different flavor combinations. Here are some ideas that work really well with this Mediterranean Chicken Salad.

  • Try chopped walnuts, almonds, or pistachios to add some extra crunch.
  • Add some sweetness with dried cranberries, dates, or apricots. It's also great with fresh fruit like apples or grapes.
  • Add some spice with chopped pepperoncini peppers or jalapeno peppers.
  • Experiment with different types of olives to change the flavor. Kalamata olives take it in a Greek direction while green olives have a milder flavor.
  • For something salty, add some capers.
  • If you love fresh herbs, try adding some thyme or rosemary.
  • Add fiber by tossing in some chickpeas.

Can you freeze chicken salad?

The yogurt and mayo in chicken salad makes it less than ideal for the freezer. The mayo will separate when you defrost it and the texture can get strange. Instead, freeze the chicken on its own. Then let it defrost overnight in the fridge. Use that to make a fresh batch of chicken salad.

The Recipe

Mediterranean Chicken Salad - Slender Kitchen (6)

Mediterranean Chicken Salad








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  • 1.5 cups cooked boneless skinless chicken breast

  • 1/4 cup reduced fat feta cheese

  • 1/4 cup celery, diced

  • 1/4 cup Persian cucumbers, diced

  • 1/4 cup roasted red peppers, diced (drained and dried)

  • 1/4 cup black olives, diced

  • 2 tbsp red onions, diced

  • 1/4 cup nonfat Greek yogurt

  • 3 tbsp reduced fat mayonnaise

  • 1 tbsp fresh dill, chopped

  • 1 tbsp fresh parsley, chopped

  • 1/2 tbsp lemon juice

  • 1/2 tsp onion powder

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • 1/4 tsp celery seed

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Mix together the greek yogurt, mayonnaise, fresh dill, fresh parsley, lemon juice, onion powder, salt, pepper, and celery seeds.


Stir in the chicken,feta cheese, celery, cucumbers, roasted red peppers, olives, and red onions. Taste and season if needed.


If possible, store in the fridge an hour before serving for the flavors to deepen and combine.


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  • Clean Eating
  • Gluten Free
  • Healthy Eating
  • Low Carb

Nutritional Facts

Serving Size: 2/3 cup

Amount Per Serving

Calories 149

Calories from Fat 61

% Daily Value *

Total Fat 7g


Saturated Fat 2g


Monounsaturated Fat 1g


Polyunsaturated Fat 0g


Cholesterol 48mg


Sodium 698mg


Total Carbohydrate 4g


Dietary Fiber 0g


Sugars 2g

Protein 16g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Mediterranean Chicken Salad - Slender Kitchen (11)

About the author Meet Kristen McCaffrey

Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans.Learn More

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On Mediterranean Chicken Salad

Mediterranean Chicken Salad - Slender Kitchen (12)

Mediterranean Chicken Salad - Slender Kitchen (13)

Lauren Misischia

January 29, 2024 - 12:48

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I made this recipe earlier today and it was fantastic! So fresh and flavor packed. I added chopped fresh thyme and rosemary. I will make this again and would like to explore adding dried cranberries and pistachios. This will be a staple for me in my salad rotation!

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Mediterranean Chicken Salad - Slender Kitchen (14)


June 15, 2023 - 17:21

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My husband and I loved this! Fresh tasting and great for summer!

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Mediterranean Chicken Salad - Slender Kitchen (15)


April 28, 2023 - 11:07

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LOVE this chicken salad! It's the only one I make now!

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Mediterranean Chicken Salad - Slender Kitchen (16)


April 23, 2023 - 16:05

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This was AMAZING! I was skeptical and nervous to bring it to a brunch and after mixing it all up I was blown away. It was a hit!
I braised my chicken breasts in sprite with a bit of garlic, salt, and basil before chopping it up and refrigerating. Served it with lettuce for wrapping or Hawaiian buns for everyone's preferences!

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Mediterranean Chicken Salad - Slender Kitchen (17)


March 18, 2023 - 08:21

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Loved it but not a fan of the dill, I’ll leave it out next time.
Served on a low carb whole wheat wrap.

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Mediterranean Chicken Salad - Slender Kitchen (18)


February 15, 2023 - 14:37

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This salad is wonderful! I’m sure it will be even better when I put the feta cheese in it. What I had on hand went bad. Thank you for posting!

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Mediterranean Chicken Salad - Slender Kitchen (19)


September 10, 2022 - 03:09

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This salad is my newest obsession

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Mediterranean Chicken Salad - Slender Kitchen (20)


March 21, 2022 - 14:50

How far in advance can I make this?
Worried about the cucumbers getting mushy.
Sound great though.
Thank you.

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Mediterranean Chicken Salad - Slender Kitchen (21)

Kristen McCaffrey

March 28, 2022 - 16:50

If you plan on storing it for more than 1-2 days, I would store the cucumbers separately and just add them right before eating.

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Mediterranean Chicken Salad - Slender Kitchen (2024)


What is Mediterranean chicken salad made of? ›

This super crispy chicken is served over greens with a combination of my favorite mediterranean salad ingredients, like tomatoes, cucumbers, olives, red onion, fresh dill and more. It's salad dinner gold! Anytime I make a salad for dinner, I compare it to something as good as this.

How many calories are in a Mediterranean chicken salad? ›

Old Chicago
Nutrition Facts
How many calories are in Mediterranean Chicken Salad? Amount of calories in Mediterranean Chicken Salad: Calories 571Calories from Fat 351 (61.5%)
% Daily Value *
How much fat is in Mediterranean Chicken Salad? Amount of fat in Mediterranean Chicken Salad: Total Fat 39g-
17 more rows

Is chicken salad healthy for weight loss? ›

Chicken salad can assist with weight loss, but there are some factors to consider. Firstly, you should control your portions. Eating too much, even hearty and healthy foods, is a barrier to losing weight. Chicken is one of the lower-fat foods, and its proteins promote satiety.

Is chicken salad good for high cholesterol? ›

If you use breast meat (as opposed to dark meat or chicken cooked with the skin on) the salad will have less cholesterol and saturated fat. Celery, onion and any other produce incorporated in the salad will add vitamins, minerals and fiber.

Can I eat Mediterranean salad everyday? ›

It is rich in vitamin A, vitamin C, potassium, and iron. It also contains ingredients full of phytonutrients and antioxidants, such as oil and onion, which reduce the risk of cancer and heart disease. We suggest adding this low-fat superfood to your everyday diet!

Is Mediterranean salad good for you? ›

Mediterranean Salads use Nutrient-Rich Ingredients

Packed with nutrients, they provide a wide array of vitamins, minerals, antioxidants, and dietary fiber.

How many carbs are in Mediterranean chicken salad? ›

Signature Cafe Mediterranean Salad With Chicken (1 serving) contains 16g total carbs, 14g net carbs, 15g fat, 16g protein, and 250 calories.

How much protein is in a Mediterranean salad? ›

Nutrition Facts
Dietary Fiber4 g
Sugars3 g
Added Sugars0 g
Protein8 g
8 more rows

How much fat is in a Mediterranean salad? ›

Urban Remedy
Nutrition Facts
For a Serving Size of 1 bowl salad with dressing (279g)
How many calories are in Mediterranean Salad? Amount of calories in Mediterranean Salad: Calories 480Calories from Fat 342 (71.3%)
% Daily Value *
How much fat is in Mediterranean Salad? Amount of fat in Mediterranean Salad: Total Fat 38g-
16 more rows

Is it OK to eat chicken salad everyday? ›

Still, using ingredients such as mayonnaise or serving the salad on a croissant adds calories and fat. Therefore, it's best to enjoy chicken salad occasionally in moderate portions and as part of a well-rounded diet.

Can I lose weight if I eat 3 salads a day? ›

Can you lose weight by eating a salad every day? "Eating salads on a daily basis as part of an overall healthy lifestyle may support gradual weight loss over time," says Karnatz. "This is because leafy greens are low in calories and high in volume and fiber, which will keep you satisfied for longer," she adds.

Can I eat a salad every day? ›

There is concern that the body does not easily absorb raw fruits and vegetables. Generally speaking, this has proved false. People who eat salad regularly are much more likely to fulfill their recommended intake of nutrients. Eating a salad every day is healthy because you get vital nutrients, fiber, and good fats.

Should I avoid chicken if I have high cholesterol? ›

Limit yourself to the recommended 3-ounce portion size and stick to leaner cuts like sirloin, pork loin, or filet mignon. Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish, and beans.

What is the healthiest salad you can eat? ›

10 Nutrient-Dense Salad Recipes
  • Low-Carb Asian Chopped Salad.
  • Spicy Shrimp, Avocado, and Arugula Salad.
  • Tofu and Kale Salad.
  • Pear, Grape, and Feta Salad.
  • Mediterranean Chicken Salad.
  • Blood Orange and Quinoa Kale Salad.
  • Golden Beet and Pomegranate Salad.
  • Roasted Chickpea and Kale Salad.
Jul 20, 2021

What is the unhealthiest salad dressing? ›

Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.

What does a Mediterranean salad contain? ›

I make my Mediterranean Chopped Salad with simple vegetables like tomatoes, cucumbers, and onions mixed with chickpeas, feta cheese, and olives and toss it all in an herby, lemony vinaigrette! All you have to do is chop all the ingredients, make the dressing, and then mix everything together right before you serve it.

What ingredients are Mediterranean? ›

Thanks to its geography, there are some staple Mediterranean ingredients that cross borders and feature in most local cooking, including plenty of fresh fruit and veg, such as tomatoes, aubergines and lemons; garlic, onions and fresh, aromatic herbs; as well as extra virgin olive oil, nuts, super-fresh seafood, meat, ...

What are some Mediterranean ingredients? ›

Couscous, quinoa, polenta, buckwheat, millet, farro, bulgur wheat, barley and brown and white rice are just some of the grains you should incorporate into your Mediterranean cooking. Bulgur wheat in particular pairs with most Mediterranean recipes.

What are key Mediterranean ingredients? ›

Necessary Mediterranean Ingredients
  • Olives and Olive Oil – The heart and soul of Mediterranean food. ...
  • Herbs and Spices – You find that many ingredients call for herbs and spices like basil, cilantro, fennel, saffron, garlic, mint, thyme, sea salt, sage, parsley, and more.

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