If you’re on the hunt for a vibrant, nourishing salad that won’t weigh you down but will keep your muscles fueled, the High-Protein Greek Chicken Salad (Low-Calorie & Meal Prep Friendly) Recipe is here to transform your lunch or dinner game. This fresh and colorful salad brings together juicy grilled chicken, crisp veggies, tangy feta, and a creamy, zesty dressing that feels indulgent without the guilt. Whether you’re meal prepping for busy weekdays or simply craving a refreshing yet satisfying meal, this recipe balances protein and flavor perfectly to keep you energized and satiated.
Ingredients You’ll Need
Gathering these simple yet essential ingredients ensures your salad bursts with authentic Greek flavors, a variety of textures, and plenty of nutritional goodness. Each one contributes something crucial to the overall harmony of taste, crunch, and creaminess.
- 1 pound boneless skinless chicken breast: The star protein that stays juicy and tender when grilled.
- 1 tablespoon olive oil: Adds healthy fats and helps keep the chicken moist during cooking.
- 1 teaspoon dried oregano: Classic Greek herb that infuses a fragrant, slightly peppery note.
- 1/2 teaspoon garlic powder: Brings warm savoriness without overpowering the dish.
- Salt and black pepper to taste: Essential seasonings that enhance every ingredient’s natural flavor.
- 4 cups chopped romaine lettuce: Offers a crisp, fresh base with just a hint of earthy bitterness.
- 1 cup cherry tomatoes, halved: Juicy, sweet bursts that brighten the salad’s color and flavor.
- 1/2 cup diced cucumber: Adds cool crunch and a hydrating element that’s perfect for warm days.
- 1/4 cup thinly sliced red onion: Delivers a mild kick and sharp contrast to creamy components.
- 1/4 cup crumbled feta cheese: Salty, creamy, and crumbly—this is the classic Greek touch you don’t want to skip.
- 2 tablespoons chopped fresh parsley (optional): Brings a burst of herbal freshness and vivid green color.
- 1/4 cup plain nonfat Greek yogurt: Forms the creamy base of the dressing with added protein and tang.
- 1 tablespoon lemon juice: Adds bright acidity to lift all the flavors in the dressing.
- 1 teaspoon red wine vinegar: Deepens the dressing’s complexity with subtle sharpness.
- 1 teaspoon olive oil for dressing: Smooths out the yogurt and adds richness.
How to Make High-Protein Greek Chicken Salad (Low-Calorie & Meal Prep Friendly) Recipe
Step 1: Prepare and Season the Chicken
First, heat a skillet or grill pan over medium heat and brush the chicken breasts with olive oil. Season generously with dried oregano, garlic powder, salt, and black pepper. This seasoning blend locks in savory flavor and the olive oil ensures the chicken stays juicy during cooking.
Step 2: Cook the Chicken Thoroughly
Cook the chicken for about 6 to 7 minutes on each side, or until the internal juices run clear and it’s cooked through but still tender. Letting the chicken rest for 5 minutes after cooking helps retain moisture, so every bite remains perfectly succulent.
Step 3: Prepare the Salad Base
While the chicken cooks, combine the chopped romaine lettuce, halved cherry tomatoes, diced cucumber, thinly sliced red onion, crumbled feta cheese, and chopped parsley in a large bowl. This colorful medley provides crunchy textures and fresh flavors that balance beautifully with the warm chicken.
Step 4: Whisk Together the Dressing
In a small bowl, whisk together plain nonfat Greek yogurt, lemon juice, red wine vinegar, and olive oil until the dressing is smooth and creamy. This tangy dressing perfectly complements the salad’s ingredients without adding unnecessary calories.
Step 5: Assemble and Serve
Slice the rested chicken into strips and divide the salad base among plates or meal prep containers. Top with chicken strips and drizzle the creamy yogurt dressing on top just before serving to keep everything fresh and crisp.
How to Serve High-Protein Greek Chicken Salad (Low-Calorie & Meal Prep Friendly) Recipe
Garnishes
For a little extra flair and taste, sprinkle some toasted pine nuts or a few Kalamata olives over the salad. Fresh herbs like dill or mint also make delightful additions that elevate the classic flavors while keeping it light and healthy.
Side Dishes
This salad pairs wonderfully with warm pita bread on the side, a small serving of hummus, or even a light Greek-inspired soup for a fuller meal. These sides keep the Mediterranean vibe alive without overshadowing the high-protein focus of the salad.
Creative Ways to Present
Try serving this salad in individual mason jars for an eye-catching meal prep option or pile it onto a whole grain flatbread to transform it into a delicious wrap. Either way, it’s sure to impress with its vibrant colors and wholesome goodness.
Make Ahead and Storage
Storing Leftovers
When storing leftovers, keep the dressing separate from the salad and chicken to avoid sogginess. Store the salad and chicken in airtight containers in the refrigerator for up to 3 days, perfect for quick meals throughout the week.
Freezing
This salad is best enjoyed fresh, so avoid freezing the assembled dish. However, you can freeze cooked chicken breasts separately for up to 2 months and add freshly chopped veggies when ready to eat to maintain that crisp texture.
Reheating
Reheat the chicken gently in a microwave or skillet until warmed through, then add it to the fresh salad and drizzle with dressing. This method keeps the veggies crisp and the chicken juicy without turning anything mushy or overcooked.
FAQs
Can I use other proteins instead of chicken?
Absolutely! Turkey breast or firm tofu both work wonderfully as substitutes while keeping the protein content high. Grilled shrimp is another tasty alternative to try for a seafood twist.
Is this salad suitable for keto or low-carb diets?
Yes, this recipe fits well within low-carb and keto guidelines, given its high protein and healthy fats paired with low-carb veggies and minimal dressing carbs.
How can I make the dressing dairy-free?
You can swap out the Greek yogurt for a dairy-free alternative like cashew cream or a tahini-based dressing. Adding lemon and vinegar keeps the bright tang that ties the salad together.
Can I prepare this salad in advance for meal prep?
Definitely! Keeping the dressing separate until you’re ready to eat is key to preserving the fresh textures. Pre-portioning the ingredients into containers makes it an easy grab-and-go option every day.
What are some good additions to customize the salad?
Kalamata olives, roasted red peppers, artichoke hearts, or a sprinkle of toasted nuts can all add new flavor dimensions while keeping the salad balanced and nutritious.
Final Thoughts
There is something truly satisfying about a meal that is both nourishing and bursting with flavor, and the High-Protein Greek Chicken Salad (Low-Calorie & Meal Prep Friendly) Recipe nails that balance perfectly. It’s a top pick whether you’re fueling your day or preparing meals ahead, offering fresh tastes, hearty protein, and a vibrant plate. Give it a try and watch this Greek-inspired favorite quickly become one of your go-to healthy meals!
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High-Protein Greek Chicken Salad (Low-Calorie & Meal Prep Friendly) Recipe
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Salad
- Method: Stovetop
- Cuisine: Greek
- Diet: Low Calorie
Description
A nutritious and flavorful High-Protein Greek Chicken Salad that’s perfect for a low-calorie meal or meal prepping. This salad features grilled chicken breast seasoned with oregano and garlic, paired with fresh romaine, cherry tomatoes, cucumber, red onion, and feta cheese, all tossed with a light Greek yogurt dressing. It’s a satisfying and healthy option for lunch or dinner.
Ingredients
Chicken
- 1 pound boneless skinless chicken breast
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
Salad
- 4 cups chopped romaine lettuce
- 1 cup cherry tomatoes, halved
- 1/2 cup diced cucumber
- 1/4 cup thinly sliced red onion
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley (optional)
Dressing
- 1/4 cup plain nonfat Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon red wine vinegar
- 1 teaspoon olive oil
Instructions
- Prepare the chicken: Heat a skillet or grill pan over medium heat. Brush the chicken breast with 1 tablespoon olive oil and season evenly with dried oregano, garlic powder, salt, and black pepper.
- Cook the chicken: Place the seasoned chicken in the hot skillet and cook for 6 to 7 minutes per side until fully cooked through and the juices run clear. Remove from heat and let rest for 5 minutes to retain juices.
- Slice the chicken: After resting, slice the chicken breast into strips for easy serving.
- Assemble the salad base: In a large bowl, combine the chopped romaine lettuce, halved cherry tomatoes, diced cucumber, thinly sliced red onion, crumbled feta cheese, and chopped fresh parsley if using.
- Make the dressing: In a small bowl, whisk together the nonfat Greek yogurt, lemon juice, red wine vinegar, and olive oil until the dressing is smooth and well combined.
- Combine and serve: Divide the salad base evenly among serving bowls or meal prep containers, top each with sliced chicken, and drizzle with the prepared yogurt dressing just before serving. For meal prep, keep dressing separate until ready to eat.
Notes
- For a lower calorie option, reduce or omit the feta cheese.
- This salad keeps well for meal prep if you store the dressing separately to prevent sogginess.
- Add Kalamata olives for an extra burst of flavor if desired.
