Healthy Mediterranean Salad With Chicken

I love how the crisp bite of fresh cucumbers and cherry tomatoes pairs so well with tender grilled chicken in this Mediterranean Salad With Chicken. It creates a light yet satisfying meal. The flavors burst with Mediterranean freshness. I marinate the chicken in herbs and olive oil. This adds smoky depth. Then, the zesty lemon-herb vinaigrette ties everything together. It never overpowers the veggies. For me, it’s a simple way to enjoy a healthy lunch. Yet, it feels indulgent every time.

This salad comes together in under 35 minutes. So, it’s ideal for busy weekdays. You want something nutritious but effortless. Plus, leftovers hold up well in the fridge. They make a quick grab-and-go dinner the next day. My family appreciates how customizable it is. For example, add extra feta. Or, swap olives for your favorite toppings.

Why We Love This Recipe

• Refreshing and Healthy: This Mediterranean Salad With Chicken offers vibrant flavors from fresh veggies and herbs. It stays light at just 350 calories per serving. Moreover, it nourishes without feeling heavy.
• Quick to Prepare: You only need 20 minutes of prep. Then, 12 minutes on the grill. So, it’s perfect for busy moms juggling schedules and picky eaters.
• Versatile for Meals: Enjoy it as a standalone lunch. Or, pair with pita for dinner. It appeals to professionals seeking balanced, gluten-free options. Thus, it fits any routine.
• Flavorful Marinade: The herb-infused chicken elevates simple ingredients. It turns them into a restaurant-quality dish. Everyone in my home craves it often.

Ingredients to make Mediterranean Salad With Chicken

These ingredients blend classic Mediterranean elements. They create a balanced, fresh salad. It’s both nutritious and delicious. I always opt for high-quality olive oil. Also, fresh produce enhances vibrancy. This brings authenticity to the flavors every time.

• Boneless, skinless chicken breasts – The star protein. I marinate them in herbs. This makes tender, flavorful grilled pieces.
• Olive oil – It provides richness in the marinade and vinaigrette. Choose extra-virgin for the best taste. I swear by it.
• Garlic clove – Adds aromatic depth to the chicken marinade. Fresh minced works best. So, use that when possible.
• Red wine vinegar – Brings tanginess to both the marinade and dressing. It offers a bright contrast. Plus, it’s pantry staple.
• Dried oregano – A key herb. It infuses earthy Mediterranean notes throughout. I can’t skip this one.
• Dried dill – Contributes a subtle, fresh herbal touch to the chicken. It adds lightness nicely.
• Salt – Seasons the chicken and vinaigrette. It enhances all flavors. Use it sparingly at first.
• Black pepper – Adds a mild kick to the marinade for balance. Freshly ground is ideal.
• Chopped Romaine lettuce – The crisp base. It holds everything together without wilting. I love its sturdiness.
• Cucumber – Diced for refreshing crunch and hydration in the salad. It cools things down perfectly.
• Cherry tomatoes – Halved for juicy sweetness and pops of color. They brighten every bite.
• Kalamata olives – Sliced for briny, authentic Mediterranean flair. Substitute green olives if preferred. My kids sometimes do.
• Red onion – Thinly sliced for sharp, mild bite. It mellows with dressing. So, don’t worry about intensity.
• Feta cheese – Crumbled for creamy, tangy contrast. Omit for dairy-free. That’s my go-to adjustment.
• Fresh dill – Optional garnish for a burst of herbaceous freshness. It elevates the dish subtly.
• Shallot – Minced finely for subtle onion flavor in the vinaigrette. It’s milder than regular onion.
• Dijon mustard – Helps emulsify the dressing for a smooth texture. I always include it.
• Lemon zest and juice – Zesty citrus element. It brightens the entire salad. Fresh lemons make a difference.

Continue scrolling for step-by-step guidance and expert advice. You’ll nail this recipe every time. Also, find the full ingredient measurements in the recipe card at the bottom.

How to Make Mediterranean Salad With Chicken

Step 1: Prepare the Chicken Marinade

In a bowl, I whisk together olive oil, minced garlic, red wine vinegar, dried oregano, dried dill, salt, and black pepper. This combines well. The marinade infuses the chicken with bold Mediterranean herbs. It maximizes flavor. Then, let it sit for a few minutes. The ingredients meld nicely.

Step 2: Marinate the Chicken

I add the chicken breasts to the marinade. Coat them thoroughly on all sides. Allow marinating at room temperature for at least 15 minutes. Or, refrigerate for up to 4 hours. This deepens the taste. But, it avoids over-tenderizing the meat. Gently stir occasionally if possible.

Step 3: Make the Lemon-Herb Vinaigrette

While the chicken marinates, I combine minced shallot, Dijon mustard, red wine vinegar, dried oregano, lemon zest, and lemon juice. Use a separate bowl. Then, slowly drizzle in olive oil. Whisk vigorously to create a smooth emulsion. Taste it. Season with salt and pepper as needed. Finally, set aside.

Step 4: Grill the Chicken

I preheat my grill or grill pan to medium-high heat. Remove the chicken from the marinade. Let excess drip off. Grill for 5-6 minutes per side. It should be lightly charred. Also, reach 165°F internal temperature. This ensures juicy, fully cooked chicken. Plus, beautiful grill marks.

Step 5: Rest and Slice the Chicken

I let the grilled chicken rest for 5 minutes. This retains its juices. Then, slice into strips or bite-sized pieces. It’s easy for serving over the salad. Importantly, this prevents the meat from drying out. When added to the greens.

Step 6: Assemble the Salad Base

In a large bowl, I toss together chopped Romaine lettuce, diced cucumber, halved cherry tomatoes, sliced Kalamata olives, and thinly sliced red onion. Arrange evenly. This creates a colorful, textured foundation. Keep chilled if prepping ahead. It stays fresh longer.

Step 7: Top and Dress the Salad

I layer the sliced chicken over the salad greens. Then, sprinkle with crumbled feta cheese. Add fresh dill if using. Drizzle the vinaigrette just before serving. Toss gently to coat everything lightly. Serve immediately. This gives the freshest taste.

Pro Tips for Success

• Marinate Wisely: Extend marinating up to 4 hours. This brings richer flavor. But, avoid longer. It prevents the chicken from becoming tough.
• Emulsify Dressing: Whisk the vinaigrette slowly with oil. This achieves a creamy texture. It clings perfectly to the greens.
• Check Doneness: Use a thermometer for 165°F internal temp on chicken. So, ensure safety. Without overcooking.
• Prep Components Ahead: Chop veggies in advance. However, dress the salad fresh. This maintains crispness and vibrancy.

How to Serve Mediterranean Salad With Chicken

Garnishes

I love finishing this salad with extra feta crumbles. It adds creaminess. Also, a few whole cherry tomatoes on top. They give a pop of red. Fresh dill sprigs add bright, herby aroma. This enhances the lemon notes. Without overwhelming the dish. Finally, a light drizzle of olive oil. It keeps everything glossy and inviting.

Side Dishes

Pair this Mediterranean Salad With Chicken with warm pita bread. Use it to scoop up veggies and dressing. This creates a more filling meal. Grilled zucchini slices complement the flavors. Or, try a simple yogurt dip. It adds subtle char and tang. For a lighter touch, serve alongside fresh fruit. Like sliced oranges. They echo the citrus theme nicely.

Creative Ways to Present

I often arrange the salad in individual bowls. Fan the chicken strips over the greens. This gives an elegant look. It’s easy to grab too. Layer it in a mason jar for portable lunches. Start with dressing at the bottom. This avoids sogginess. For family style, mound it on a large platter. Scatter feta artfully. It makes everything feel festive and cozy.

Make Ahead and Storage

Storing Leftovers

I store leftover Mediterranean Salad With Chicken in an airtight container. Keep it in the fridge. Also, store the dressing separate. This preserves crispness. It stays fresh for up to 2 days. Though, the lettuce might soften slightly. Portion into meal prep bowls. This provides easy access during the week.

Freezing

The full assembled salad doesn’t freeze well. Fresh veggies are the issue. However, I freeze the grilled chicken slices. Use a freezer-safe bag. It lasts up to 2 months. Thaw overnight in the fridge. Then, add to new salad greens. Avoid freezing the vinaigrette. It may separate upon thawing.

Reheating

For reheating the chicken, I use the microwave. Set to medium power for 1-2 minutes. Or, the oven at 350°F for 5-7 minutes. Cover with foil. This keeps it moist. Then, toss reheated chicken with fresh salad components. It revives textures. This method prevents dryness. While maintaining the herb flavors.

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