The Best Mediterranean Salad Recipe
User Reviews
5
-
Prep Time
15 mins
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Cook Time
10 mins
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Total Time
25 mins
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Servings
2
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Calories
742 kcal
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Cuisine
Mediterranean
The Best Mediterranean Salad Recipe
Description
This Mediterranean Salad layers butter lettuce with diced cucumber, red bell pepper, tomato, red onion, and crumbled feta cheese. Grilled chicken breasts, pounded to even thickness and seasoned with dill and salt, provide protein. Accompanying elements include creamy hummus and tzatziki sauce, along with pita chips for crunch. Optional toppings like tabouli, pickles, and diced avocado add variety and extra flavor dimensions.
The salad balances fresh, crisp vegetables with the richness of feta and dips, offering an interplay of creamy, tangy, and savory notes. Grilling chicken at high temperature ensures a juicy interior and a slight char, enhancing flavor.
Ideal for meal prepping, vegetables can be chopped and stored together while grilled chicken is kept separate until assembly. This arrangement makes tossing the salad quick and easy. The recipe suggests that the hummus and tzatziki together substitute for dressing, with an option to add Greek or vinaigrette dressings if desired.
Properly prepped and stored, this salad is convenient for a fresh, balanced meal with minimal last-minute effort, fitting for lunches or light dinners.
Ingredients
- 1 bag butter lettuce
- ½ bag Stacy's Garlic & Herb Pita Thins
- 2 chicken breast grilled
- ½ cup hummus
- ½ cup English cucumber
- ½ cup red bell pepper
- ½ cup tomato
- ½ cup feta cheese crumbled
- ¼ cup red onion
- ¼ cup tzatziki sauce
- 2 tbsp tabouli optional
- 2 pickles optional, sweet or spicy
- ¼ cup avocado optional, diced
Instructions
For the chicken
- Firstly, remove the chicken from its container. Run pieces under lukewarm water. If you're using frozen chicken, then let it defrost in the refrigerator.
- Take 2 large sheets of saran wrap and layer them on a cutting board or countertop. You want to be sure they’re overlapping slightly as this is going to be the prepping station for the raw meat.
- Using meat scissors or a knife, trim any excess fat off your chicken breasts. Then, rinse.
- Place breasts on the plastic wrap surface. Then, cover chicken with 2 more sheets of saran wrap.
- Then, using a meat tenderizer (I call it a meat mallet), pound the chicken breasts until they’re all equal thickness. (I aim for mine to be about ½ inch thickness.)
- Remove the top layer of plastic wrap and throw it away. Then, wash your hands in case you touched the raw meat or any of its juices.
- Season chicken with dill and salt.
- Grill chicken at 500°F for 8-10 minutes or until internal temperature reaches 165°F.
- Lastly, slice or cube.
For the salad
- Rinse butter lettuce.
- In a large salad bowl (or 2 individual ones), add lettuce. Then, add grilled chicken.
- Dice all fresh vegetables: english cucumber, red pepper, red onion, tomatoes, and pickles. Then, add them to the salad.
- After that, crumble pita chips and sprinkle to the salad. Repeat with crumbled feta and tabouli.
- Using a spoon, dish out portions of hummus and tzatziki. Then, add any additional toppings or more of something if you’d like!
- Toss and DIVE IN!! I hope you are as obsessed with this salad as I am!
Notes
- Dice vegetables ahead and store separately from chicken for easy meal prep and quick assembly.
- Use grilled chicken seasoned with dill and salt for uniform thickness and even cooking.
- The combination of hummus and tzatziki serves as the salad dressing; add Greek or vinaigrette dressings if additional moisture is desired.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 742 kcal
% Daily Value*
| Serving | 1 salad | |
| Calories | 742kcal | 37% |
| Carbohydrates | 63g | 21% |
| Protein | 51g | 102% |
| Fat | 33g | 51% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 85mg | 28% |
| Sodium | 3188mg | 133% |
| Potassium | 585mg | 12% |
| Fiber | 13g | 52% |
| Sugar | 8g | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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