Not all Mediterranean chicken salads are the same—this version is a simple but vibrant salad with grilled marinated chicken, fresh salad vegetables, and a simple homemade red wine vinaigrette. It’s low carb, flavorful, and perfect for an easy meal any day of the week.
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Why this recipe works
This Mediterranean chicken salad recipe works because it keeps everything simple and balanced. The chicken is marinated and cooked until tender and juicy, then paired with crisp vegetables and a light vinaigrette that adds brightness without overpowering the other ingredients. The combination of lemon, olive oil, and fresh herbs gives it that fresh, classic Mediterranean flavor.
It’s also flexible and easy to adapt. You can cook the chicken on the grill, in a skillet, or in the oven depending on what you prefer, and you can use either chicken breast or chicken thigh. The salad itself can be adjusted based on what you have on hand . The result is a reliable, fresh meal that feels light but still satisfying enough for a main course.
What is Mediterranean Chicken Salad?
Mediterranean chicken salad is a fresh, healthy salad that includes cooked chicken which is typically grilled or oven baked, crisp vegetables and a simple vinaigrette dressing. Unlike creamy chicken salad, this version is typically served over lettuce and includes ingredients like, tomatoes, cucumber, Kalamata olives, and topped with red wine vinaigrette for a light, flavorful meal.
Ingredients You’ll Need
- Chicken breast – Lean and easy to cook, this works well sliced over the salad. You can grill, bake, or pan cook depending on your preference.
- Lemon (zest + juice) – Adds freshness and brightness to the marinade and ties all the flavors together.
- Olive oil – Used in both the marinade and dressing for that classic Mediterranean flavor.
- Garlic – Adds depth and savory flavor to the chicken.
- Fresh thyme – Brings a subtle earthy note that complements the lemon and olive oil.
- Romaine lettuce + arugula – A mix of crisp and slightly peppery greens gives the salad more texture and flavor.
- Cherry tomatoes – Add sweetness and freshness.
- Cucumber – Keeps the salad light and adds crunch.
- Kalamata olives – Provide a salty, briny contrast that’s typical in Mediterranean dishes.
- Red onion – Adds sharpness and bite. Slice thinly so it doesn’t overpower the salad.
- Red wine vinegar + Dijon mustard – Form the base of the vinaigrette, giving it tang and balance.
- Oregano – Adds a classic Mediterranean herb flavor to the dressing.
Tips for Best Results
Marinade for an hour Even a short marinade adds a lot of flavor to the chicken and helps keep it tender so its worth the wait.
Cook the chicken just until done Overcooking will dry it out, so aim for an internal temperature of 165°F for best results.
Let the chicken rest before slicing This allows the juices to redistribute so the chicken stays moist.
Slice the chicken evenly Thin, even slices are easier to eat and distribute better throughout the salad.
Use fresh ingredients Since this salad relies on simple components, using fresh, good-quality ingredients makes a noticeable difference.
Dress just before serving This keeps the greens crisp and prevents the salad from becoming soggy.
Start with less dressing You may not need it all, so toss lightly first and add more as needed.
How to Cook the Chicken (Grill, Skillet, or Oven)
You’ve got a few options for cooking the chicken depending on what you prefer. Grilling adds the most flavor, but a skillet or oven works just as well.
Grill the Chicken
Grill the chicken over medium heat for about 10–15 minutes, turning a couple of times so it cooks evenly. Keep an eye out for flare-ups and move the chicken away from direct flames if needed. Use an instant read thermometer to check that it’s fully cooked.
Cook in a skillet
A cast iron skillet works really well for this. Heat the pan over medium heat, add a little oil, and cook the chicken for about 5 minutes per side. Cook time will vary depending on thickness, so check that it’s cooked through before removing from the pan.
Bake in the Oven
Preheat your oven to 400°F. Place the chicken on a parchment-lined sheet pan, or on a wire rack set over a sheet pan. Bake for 25–35 minutes, or until fully cooked through.
Recipe FAQ’s
Can I use chicken thighs instead of chicken breast?
Yes, chicken thighs will work well and will be slightly juicier. Just adjust the cooking time as needed.
Can I make this ahead of time?
You can prep the components ahead, but store them separately. Assemble and add the dressing just before serving so that the lettuce doesn’t get soggy.
What can I use instead of Kalamata olives?
You can use black olives or green olives if you prefer a milder flavor.
Can I add other ingredients?
Yes! feta cheese, avocado, or chickpeas would all work well if you want to bulk it out or change it slightly.
Storage
Store leftover chicken and salad components separately in the fridge for up to 3 days. Keep the dressing in a sealed container and add just before serving.
More Fresh Healthy Salads
- Tuna & White Bean Salad
- Southern Chicken Salad
- Cucumber Tomato Salad
- Keto Broccoli Salad
- Shaved Brussels Sprouts Salad
- Grilled Chicken Salad
- Black Bean Corn Avocado Salad
Mediterranean Chicken Salad
Mediterranean chicken salad with tender chicken, fresh vegetables, and a light vinaigrette. A healthy, easy meal perfect for lunch or dinner.
Ingredients
- 1 lb chicken breast
Chicken marinade
- lemon zest, from 1 lemon
- 2 tbsp lemon juice
- 2 tbsp olive oil
- 1 tbsp fresh thyme leaves
- 1 clove garlic , crushed
- 1 tsp salt
Salad Ingredients
- 2 cups Romaine lettuce
- 2 cups arugula
- 1 cup cherry tomatoes
- 1/2 English Cucumber
- 3/4 cup Kalamata Olives , pitted
- 1/4 cup red onion, thinly sliced , 2oz
Red wine vinaigrette
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1/2 tsp dijon mustard
- 1/2 tsp oregano
- 1/8 tsp salt
- pinch freshly ground black pepper
Instructions
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Mix together the Mediterranean Chicken Marinade and pour over the chicken. Marinate in fridge for 1 hour.
Cook chicken on grill
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Cook over direct heat for around 8 minutes per side chicken breast and about 5 minutes per side for boneless thighs. Check if the chicken is cooked with an instant read thermometer.
Cook chicken in a skillet
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Use a little oil in a cast iron or non stick skillet and wait until the oil is hot before you add the chicken.
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Cook time will cary depending on the thickness of the chicken but expect about 8-10 minutes per side for chicken breast. Check if it's done with an instant read thermometer.
Bake Chicken in the oven
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Preheat your oven to 400F
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Place the chicken breast on a parchment lined sheet pan. If you have a wire rack that fits over a sheet pan that's also a great way to cook it.
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Chicken breast can take from 30 – 40 minutes to cook depending on thickness. Boneless thighs will take 20-25 minutes.
Make the salad dressing
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To make the vinaigrette whisk all the ingredients together in a glass measuring cup until it's emulsified.
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Assemble the chicken salad by adding the lettuce, arugula, sliced chicken, tomatoes, cucumber, olives, red onion.
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Pour over the salad dressing (you may not need it all) and toss the salad.
Recipe Notes
Substitutions and additions
You could also add fire roasted corn, diced avocado, or a diced cooked bacon. You could substitute green onions or white onions for red onion. You can substitute green or black olives for Kalamata olives
Storage
Store leftover chicken and salad components separately in the fridge for up to 3 days. Keep the dressing in a sealed container and add just before serving.
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