🌿 Mediterranean Tzatziki Chicken Salad 🍗🥗
Description
A vibrant, creamy chicken salad bursting with Mediterranean freshness. The tangy Greek yogurt-based tzatziki sauce blends beautifully with shredded chicken and aromatic herbs. Light yet satisfying, this salad is perfect for lunch, meal prep, or a refreshing summer dinner.
📝 Ingredients
- 2 cups cooked chicken breast, shredded (grilled or rotisserie for best flavor)
- 1 cup plain Greek yogurt (whole milk for creaminess or non-fat for a lighter option)
- 1 medium cucumber, finely grated and drained of excess water
- 2 tablespoons fresh dill, chopped
- 1 tablespoon fresh parsley, chopped
- 2 tablespoons fresh lemon juice (about half a lemon)
- 2 cloves garlic, minced
- 1/4 cup red onion, finely diced
- Salt and freshly ground black pepper, to taste
🍴 Instructions
- Prepare the cucumber:
Grate the cucumber and squeeze out excess moisture using a clean towel or paper towels. This prevents a watery dressing. - Make the tzatziki dressing:
In a large bowl, combine Greek yogurt, grated cucumber, dill, parsley, lemon juice, minced garlic, and red onion. Stir well. - Add the chicken:
Fold in the shredded chicken until evenly coated with the tzatziki sauce. - Season to taste:
Add salt and pepper to your preference. - Chill (optional):
Refrigerate for 30 minutes to allow flavors to meld, though it can be served immediately. - Serve:
Enjoy over a bed of greens, stuffed in a pita, or with whole grain crackers.
👩🍳 Tips & Notes
- Make it ahead: This salad tastes even better after a few hours in the fridge. Great for meal prep.
- Add crunch: Top with chopped nuts (like almonds or walnuts) or serve with crisp romaine.
- Make it dairy-free: Use a plant-based yogurt alternative.
- Spice it up: Add a pinch of chili flakes or a splash of hot sauce for a kick.
- Flavor twist: Add crumbled feta or chopped kalamata olives for extra Mediterranean flair.
🍽️ Servings
Makes 4 servings. Perfect for lunchboxes, picnics, or a light dinner for the family.
🔢 Nutritional Information (Per Serving, approximate):
- Calories: 220 kcal
- Protein: 28g
- Carbs: 5g
- Fat: 9g
- Fiber: 1g
- Sugar: 3g
- Sodium: 280mg
(Values may vary based on specific ingredients used.)
💪 Health Benefits
- High protein: Lean chicken and Greek yogurt support muscle repair and satiety.
- Gut-friendly: Greek yogurt offers probiotics for digestive health.
- Low-carb: Ideal for keto or low-carb lifestyles.
- Anti-inflammatory: Fresh herbs, garlic, and olive oil (if added) have anti-inflammatory properties.
- Hydrating: Cucumber and yogurt both contribute to hydration and cooling, especially great in warm weather.
❓ Q&A
Q: Can I use canned chicken instead of cooked breast?
A: Yes! Just drain well and shred it before mixing. It’s a great quick alternative.
Q: How long does it keep in the fridge?
A: Up to 3 days in an airtight container. Stir before serving.
Q: Can I freeze this salad?
A: Not recommended. The yogurt-based dressing may separate or become watery when thawed.
Q: Is this gluten-free?
A: Yes, all ingredients are naturally gluten-free. Just double-check any store-bought yogurt or add-ins.
Q: What can I serve it with?
A: Whole wheat pita, lettuce wraps, quinoa, tabbouleh, or even on toast as an open-faced sandwich.