If you’re looking for a light yet satisfying meal that’s bursting with fresh Mediterranean flavor, this Healthy Mediterranean Tzatziki Chicken Salad is exactly what you need. It’s the kind of salad that doesn’t feel like “diet food” — creamy, refreshing, and perfectly balanced with lean protein and crisp vegetables. The homemade tzatziki dressing ties everything together with its tangy yogurt base, cucumber crunch, and hint of garlic. I’ve tried this recipe both for quick lunches and post-workout dinners, and it never disappoints. It’s high in protein, low in carbs, and packed with nutrients, making it an excellent choice for anyone focused on clean eating or weight loss without sacrificing taste.
Why You’ll Love This Recipe
This salad combines all the elements of a traditional Mediterranean dish — freshness, vibrant color, and wholesome ingredients — while staying light and nutritious. The Greek yogurt dressing adds a creamy richness without the heavy calories of mayonnaise. Juicy grilled chicken provides satisfying protein, while crisp cucumbers, tomatoes, and herbs bring bright, refreshing flavor. It’s a simple, make-ahead-friendly recipe that works perfectly for meal prep, quick lunches, or healthy dinners.
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Healthy Mediterranean Tzatziki Chicken Salad for Weight Loss
- Total Time: 10 minutes
- Yield: 2 servings
- Diet: Low Calorie
Description
This Healthy Mediterranean Tzatziki Chicken Salad is a refreshing, high-protein meal perfect for weight loss. Packed with lean chicken, crisp veggies, and creamy Greek yogurt dressing, it’s light, flavorful, and satisfying without extra calories.
Ingredients
- 2 cups cooked chicken breast, shredded or diced
- 1 cup plain Greek yogurt (nonfat or low-fat)
- 1 medium cucumber, finely diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup crumbled feta cheese
- 2 cloves garlic, minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tbsp fresh dill or parsley, chopped
- Salt and black pepper to taste
- Optional: 1/2 tsp dried oregano
Instructions
- In a large mixing bowl, combine the Greek yogurt, lemon juice, olive oil, garlic, dill, salt, and pepper. Mix well to create the tzatziki dressing.
- Add the chicken, cucumber, tomatoes, red onion, and feta cheese to the bowl.
- Toss everything together until evenly coated in the dressing.
- Adjust seasoning with more lemon juice, salt, or pepper if desired.
- Chill for at least 30 minutes before serving to let the flavors meld.
- Serve on a bed of lettuce, inside a whole-grain pita, or enjoy it on its own.
Notes
- Use leftover rotisserie chicken for convenience.
- For a dairy-free version, use dairy-free yogurt and omit feta.
- Can be stored in the fridge for up to 3 days — great for meal prep.
- Serve with whole-wheat pita or over quinoa for a balanced meal.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Cooked Chicken Breast
Lean, grilled or baked chicken breast is the protein star here. It’s low in fat and high in protein, making it ideal for weight management.
Greek Yogurt
The base of the tzatziki dressing, Greek yogurt adds creaminess, tang, and probiotics. I prefer using low-fat Greek yogurt for a lighter texture without compromising flavor.
Cucumber
Finely grated cucumber gives the dressing its signature crunch and cooling effect. Make sure to squeeze out the excess water to keep the salad from becoming watery.
Garlic
Fresh minced garlic infuses the tzatziki with depth and authentic Mediterranean aroma. Use a small clove if you prefer a milder taste.
Lemon Juice
A squeeze of fresh lemon juice brightens the flavors and adds a zesty tang that balances the creaminess of the yogurt.
Olive Oil
A drizzle of extra virgin olive oil enhances flavor and adds healthy fats that help you feel full longer.
Cherry Tomatoes
Halved cherry tomatoes contribute juicy sweetness and a pop of color to every bite.
Red Onion
Thinly sliced red onion adds a bit of sharpness and texture contrast to the creamy dressing.
Fresh Dill and Parsley
These herbs are essential for that signature Mediterranean freshness. I’ve also tried mint in this salad—it adds a lovely cool undertone.
Salt and Pepper
A pinch of each brings all the flavors together and enhances the dressing’s balance.
Directions
Start by preparing the tzatziki dressing. In a mixing bowl, combine Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, chopped dill, parsley, and a pinch of salt and pepper. Stir well until smooth and creamy. Adjust seasoning to taste.
In another bowl, add the diced or shredded cooked chicken breast. Toss in the cherry tomatoes, red onion, and any extra vegetables you’d like — bell peppers and spinach work beautifully here. Pour the prepared tzatziki dressing over the chicken and vegetables, and gently mix until everything is evenly coated.
Chill the salad in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld beautifully. Serve it over a bed of greens, wrapped in lettuce leaves, or stuffed inside whole-grain pita bread for a more filling meal.
Equipment needed :
Must-Have Tools to Get Rolling
Here’s what you’ll want to have on hand:
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
9×13-inch baking dish – Ideal size to fit your rolled cabbage leaves snugly and prevent them from unraveling.
knife – A sharp, durable kitchen knife perfect for slicing, chopping, and dicing with ease.
Servings and timing
This recipe serves 2–3 people.
Preparation time: 15 minutes
Chilling time: 30 minutes
Total time: 45 minutes
Storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. This salad is best served cold and doesn’t require reheating. If the dressing thickens in the fridge, stir in a spoonful of yogurt or lemon juice before serving.
Variations and Customizations
Tzatziki Chicken Wraps
Spoon the salad into whole-grain wraps or pita pockets for a portable, filling lunch.
Low-Carb Lettuce Cups
Serve the chicken salad inside crisp romaine or iceberg lettuce leaves for a light, keto-friendly meal.
Spicy Mediterranean Twist
Add a dash of cayenne or sliced jalapeños for a little kick of heat that pairs well with the cooling yogurt.
Vegan Version
Substitute the chicken with chickpeas or tofu and use plant-based yogurt for a delicious vegan alternative.
Avocado Boost
Add diced avocado for extra creaminess and healthy fats that make the salad even more satisfying.
FAQs
1. Can I use rotisserie chicken for this recipe?
Yes, shredded rotisserie chicken works perfectly for a quick and easy version.
2. Is this salad good for meal prep?
Absolutely! It stores well for up to 3 days, making it perfect for lunches.
3. Can I make the tzatziki dressing ahead of time?
Yes, it can be made up to two days in advance and kept chilled.
4. What kind of yogurt works best?
Greek yogurt is ideal for its thickness and tangy flavor.
5. Can I add more vegetables?
Of course! Cucumbers, bell peppers, spinach, or even olives complement it beautifully.
6. Is this salad gluten-free?
Yes, it’s naturally gluten-free when served on its own or with gluten-free pita.
7. Can I replace olive oil with another oil?
You can use avocado oil, but olive oil gives the most authentic flavor.
8. What can I serve with this salad?
It pairs well with quinoa, couscous, or a light soup.
9. How can I make it higher in protein?
Add extra chicken or mix in boiled eggs or chickpeas.
10. Is this recipe suitable for weight loss?
Yes, it’s high in protein, low in calories, and nutrient-dense — ideal for weight management.
Conclusion
This Healthy Mediterranean Tzatziki Chicken Salad is proof that eating well doesn’t mean sacrificing flavor. It’s a refreshing, nutrient-packed meal that satisfies hunger while supporting your weight loss goals. The creamy tzatziki dressing brings everything together in a way that feels indulgent yet wholesome. Whether you enjoy it as a quick lunch, post-workout meal, or make-ahead dinner, this salad is sure to become a healthy favorite in your weekly routine.
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