Lemon Herb Mediterranean Chicken Salad Recipe
Lemon Herb Mediterranean Chicken Salad
A bright, fresh, and easy-to-make Mediterranean chicken salad packed with juicy lemon-herb grilled chicken, crisp veggies, creamy avocado, and a tangy dressing that doubles as a marinade. Ready in just 25 minutes perfect for healthy lunches, quick dinners, or meal prep!
Why You’ll Love This Salad
- Juicy, tender chicken with bold Mediterranean flavors
- Light and refreshing with crunchy veggies and creamy avocado
- Zesty lemon herb dressing made from scratch
- Quick to prepare, great for meal prepping
- Customizable with feta, olives, or your favorite toppings
Ingredients for Chicken & Marinade
- Boneless, skinless chicken thighs or breasts – Thighs stay juicy and flavorful, while breasts offer a leaner option.
- Olive oil – Locks in moisture and adds a rich, smooth taste.
- Fresh lemon juice – Provides a bright, tangy kick and tenderizes the chicken perfectly.
- Water – Lightens the marinade for even coating.
- Red wine vinegar – Adds a tangy, Mediterranean depth.
- Fresh parsley – Adds a burst of fresh, herbaceous flavor.
- Dried basil – Brings warm, earthy Mediterranean notes.
- Garlic (fresh or minced) – Infuses bold, aromatic richness.
- Dried oregano – Key to that classic Mediterranean flavor.
- Salt and freshly cracked black pepper – Enhances all the flavors and balances seasoning.
Ingredients for the Salad
- Romaine lettuce – Crisp and fresh, perfect to hold the zesty dressing.
- Cucumber – Adds a cool, crunchy texture.
- Roma tomatoes – Sweet, juicy, and full of vibrant Mediterranean flavor.
- Red onion – Thinly sliced for a mild, sharp contrast.
- Avocado – Creamy texture and healthy fats to round out the salad.
- Kalamata olives (optional) – A salty, briny punch for authentic Mediterranean taste.
- Lemon wedges – Ideal for squeezing fresh citrus over the salad for extra brightness.
Lemon Herb Mediterranean Chicken Salad
A light and flavorful Mediterranean salad made with juicy lemon-herb grilled chicken, crisp veggies, and a zesty homemade dressing. Perfect for healthy lunches, dinners, or meal prep!
Course: Main Course, Salad Cuisine: Mediterranean Keyword: Lemon Herb Mediterranean Chicken Salad Prep Time: 10minutes minutes Cook Time: 15minutes minutes Total Time: 25minutes minutes Servings: 4 Calories: 342kcal
Ingredients You’ll Need
Ingredients
- For the Lemon Herb Marinade & Dressing
- 2 tbsp extra virgin olive oil
- ¼ cup fresh lemon juice (about 1 lemon)
- 2 tbsp water
- 2 tbsp fresh parsley, chopped
- 2 tsp dried basil
- 2 tsp minced garlic
- 1 tsp dried oregano
- 1 tsp salt
- Freshly cracked black pepper, to taste
- 1 lb boneless, skinless chicken thighs or breasts
For the Salad - 4 cups Romaine or Cos lettuce, washed and dried
- 1 large cucumber, diced
- 2 Roma tomatoes, diced
- 1 small red onion, thinly sliced
- 1 avocado, sliced
- ⅓ cup pitted Kalamata or black olives, sliced (optional)
- 2 lemon wedges, for serving
Optional - ½ cup crumbled feta cheese
How to Make Chicken Pasta Salad
- Make the Marinade/Dressing
Whisk together olive oil, lemon juice, water, parsley, basil, garlic, oregano, salt, and pepper. Pour half into a shallow dish for marinating the chicken; refrigerate the other half to use later as the salad dressing. - Marinate the Chicken
Add chicken to the marinade dish, coating well. Let marinate for at least 15–30 minutes, or up to 2 hours for extra flavor. - Prepare the Salad
While the chicken marinates, combine lettuce, cucumber, tomatoes, onion, avocado, and olives in a large bowl. - Cook the Chicken
Heat 1 tbsp olive oil in a grill pan or skillet over medium-high heat. Grill chicken for 5–7 minutes per side until cooked through and golden brown. Rest for 5 minutes, then slice. - Assemble & Serve
Place sliced chicken over the salad, drizzle with reserved dressing, garnish with lemon wedges, and enjoy! Sprinkle feta on top if desired.
Tips & Variations
- Meal prep made easy: Marinate chicken and chop veggies ahead of time. Assemble salad when ready.
- Chicken choice: Thighs are juicier; breasts are leaner. Swap with salmon, shrimp, or tofu for variety.
- Storage: Keep chicken and salad separate in airtight containers for up to 3 days. Reheat chicken gently before serving.
- Freeze marinade: Freeze marinated chicken for up to 3 months. Thaw overnight and cook as usual.
- Customize: Add roasted red peppers, nuts (almonds or walnuts), or swap greens for spinach or arugula.
Nutrition Calories: 342kcal | Carbohydrates: 16g | Protein: 24g | Fat: 22g | Cholesterol: 110mg | Sodium: 874mg | Potassium: 927mg | Fiber: 8g | Sugar: 6g | Calcium: 88mg | Iron: 4mg
Frequently Asked Questions
What is Lemon Herb Mediterranean Chicken Salad?
This is a refreshing and healthy salad made with grilled lemon herb-marinated chicken, fresh vegetables like cucumbers, cherry tomatoes, red onions, olives, and a light vinaigrette dressing. It often includes feta cheese and is inspired by classic Mediterranean flavors.
Is this salad suitable for people on a diet?
Yes, it’s a great choice for people on low-carb, high-protein, or Mediterranean diets. It’s packed with lean protein and fresh veggies.
Is it gluten-free?
Yes, the salad itself is naturally gluten-free. However, if any croutons or bread are served on the side, those should be avoided or substituted.
Can I make it vegetarian?
Absolutely! Just skip the chicken or replace it with grilled tofu, chickpeas, or falafel for a delicious vegetarian version.
What kind of dressing is used?
A light lemon herb vinaigrette is typically used, made with olive oil, lemon juice, garlic, oregano, and a hint of mustard or honey (optional).
Can I prepare it in advance for meal prep?
Yes! You can prep all ingredients separately and store them in containers. Add the dressing just before serving to keep everything fresh and crisp.
Conclusion
The Lemon Herb Mediterranean Chicken Salad is more than just a dish it’s a celebration of fresh, wholesome ingredients and vibrant Mediterranean flavors. Whether you’re looking for a light lunch, a healthy dinner, or a meal-prep option that doesn’t compromise on taste, this salad checks all the boxes. Packed with protein, crisp veggies, and zesty herbs, it’s a delicious way to nourish your body while satisfying your taste buds. Try it once, and it might just become your go-to favorite!
