Greek Chicken Salad with Low Fat Vinaigrette is the quick, fresh answer when you crave big flavor without a heavy dressing. Juicy chicken, crisp cucumbers, sweet tomatoes, briny olives, and creamy feta burst to life under a tangy yogurt-based vinaigrette you whisk together in minutes. It also shows why Greek-style meals fit a heart-healthy pattern, delivering bold taste backed by proven benefits. Make a bowl tonight, pack leftovers for tomorrow, and savor a colorful dish that never feels like “diet” food.
Table of Contents
Why You’ll Love Greek Chicken Salad
- Ready in minutes: whisk the dressing while the chicken chills and dinner is finished faster than a trip to the store
- Simple ingredients: lean chicken, crisp veggies, and pantry staples you already have on hand
- Light yet satisfying: the low fat vinaigrette packs tangy flavor without heavy oil so you stay energized
- Versatile hero: spoon it into meal prep jars, tuck it into pita pockets, or showcase it on a colorful party platter
- Guaranteed crowd pleaser: bright Mediterranean flavors impress guests and keep family asking for more
Ingredients For Greek Chicken Salad
Chicken and Veggie Base
- Two cooked chicken breasts, shredded for easy mixing (rotisserie is perfect)
- Two cups cherry tomatoes, sliced in half for juicy bursts
- One cup cucumber, seeds scooped with a spoon then diced for crunch
- One cup red onion, finely chopped for a mild bite
- Half cup fat-free feta, crumbled for salty creaminess
- Two ounces pitted Kalamata olives, chopped for briny depth
Fresh Herb Trio
- Two tablespoons chopped fresh mint for cooling notes
- Two tablespoons chopped fresh parsley for brightness
- Two tablespoons chopped fresh basil for sweet aroma
Low-Fat Creamy Vinaigrette
- Half cup plain non-fat Greek yogurt for protein and body
- Half cup light mayonnaise to keep things silky without heaviness
- Zest and juice of one lemon for sharp citrus lift
- Half teaspoon kosher salt to balance flavors
- Half teaspoon dried oregano for classic Greek character
- One teaspoon garlic powder for mellow savoriness
- Half teaspoon onion powder for gentle sweetness
- One teaspoon paprika for warm color
- One teaspoon dried dill for a herby wink
- Quarter teaspoon ground nutmeg for subtle warmth
How to Make Greek Chicken Salad
- Prep the vegetables
Rinse the tomatoes and slice them in half. Peel the cucumber in alternating strips for texture, cut it lengthwise, scoop out the seeds with a spoon, then dice. Finely chop the red onion to keep its flavor gentle rather than overpowering. - Chop flavor boosters
Roughly chop the Kalamata olives so each bite delivers a bit of briny taste. Crumble the feta if starting with a block; keeping the pieces larger helps them stay creamy in the mix. - Make the dressing
In a large mixing bowl whisk together Greek yogurt, light mayonnaise, lemon zest, lemon juice, and red wine vinegar until the mixture looks smooth and slightly glossy. This even texture ensures the vinaigrette will coat every ingredient. - Season the base
Sprinkle in kosher salt, dried oregano, garlic powder, onion powder, paprika, dried dill, and a pinch of nutmeg. Whisk again for fifteen seconds so the spices bloom in the acidic liquid, deepening their flavor. - Add crisp vegetables
Fold the tomatoes, cucumber, and red onion into the dressing. Turn gently with a spatula so the vegetables are fully coated without bruising the tomatoes. - Incorporate olives and cheese
Add the chopped olives and crumbled feta. Stir just a few times; minimal mixing keeps the feta from dissolving and preserves pockets of briny flavor. - Finish with herbs and chicken
Sprinkle in mint, parsley, and basil. Add the shredded chicken, then stir until everything looks evenly distributed. If the salad seems dry, splash in a teaspoon of water to loosen the dressing. - Chill for best flavor
Cover the bowl and refrigerate for at least ten minutes. This short rest lets the herbs infuse the dressing and allows the chicken to absorb the vinaigrette. - Taste and serve
After chilling, taste for seasoning and add a pinch of salt or an extra squeeze of lemon if needed. Serve immediately or portion into meal-prep containers.
The Ultimate Customization Guide
Dial Up the Dressing
- Creamy dream: whisk in one tablespoon tahini or extra Greek yogurt for a silkier texture
- Cheesy umami hit: stir in a tablespoon nutritional yeast for vegan depth or grated Parmesan for a salty bite
- Herb infusion: sprinkle fresh or dried thyme, rosemary, or chives to match seasonal produce
- Milder profile: swap minced raw garlic for finely diced shallot to soften the punch
Boost Protein or Switch It Up
- High-protein swap: trade chicken for grilled shrimp, seared salmon, or lean steak strips
- Vegetarian power: use chickpeas, white beans, or cubes of marinated tofu
Play With Greens and Grains
- Leafy base options: baby spinach, massaged kale, or tender butter lettuce
- Grain bolster: fold in cooked quinoa, farro, or orzo to turn the salad into a heartier bowl
Add Crunch and Color
- Nut crunch: toss in toasted pine nuts, almonds, or pumpkin seeds
- Sweet pop: scatter dried cranberries or diced sun-dried tomatoes for contrast
Mix and match these ideas to craft a Greek Chicken Salad that suits every palate, dietary need, and occasion.
Serving and Storage Tips
Serving Suggestions
- Spoon the salad into crisp romaine leaves for easy lettuce wraps.
- Pile it onto a platter and sprinkle extra feta and herbs for a family-style centerpiece.
- Stuff pita pockets with a scoop of salad, then add shredded lettuce and a drizzle of extra dressing.
- Layer the salad over warm quinoa or rice for a more filling grain bowl.
Storage Guidelines
- Keep the dressed salad in a sealed container in the refrigerator; it stays fresh for four to five days.
- For meal prep, store the vinaigrette in a small jar and add it just before eating to keep veggies extra crisp.
- If using olive oil in the dressing, let the jar sit at room temperature for five minutes after chilling; a quick shake brings the texture back.
Reheating Note
- The salad tastes best cold, but if you prefer warm chicken, heat the shredded meat in a microwave for thirty seconds before folding it into the chilled vegetables and dressing.
Storage and Meal Prep
Meal-Prep Method
- Choose wide-mouth pint jars or divided containers.
- Start with two tablespoons of vinaigrette at the bottom.
- Add firm vegetables such as cucumber, tomato, and onion.
- Layer shredded chicken next so it can soak up extra flavor.
- Finish with feta, olives, and chopped herbs on top.
- Seal and refrigerate. When ready to eat, invert the jar into a bowl so the dressing coats everything.
Shelf Life
- Stored in airtight containers, the salad keeps its texture for five days.
- If you substitute another oil in the dressing, expect it to firm up when chilled. Let the jar stand at room temperature for ten minutes, then shake or whisk until smooth.
Quick Refresh Tip
Add a squeeze of fresh lemon or a pinch of salt after day three to revive brightness.
Greek Chicken Salad Quick Protein Packed Lunch
Ingredients
Salad
- 2 cooked chicken breasts shredded (rotisserie works well)
- 2 cups cherry tomatoes halved
- 1 cup cucumber seeds removed, diced
- 1 cup red onion finely chopped
- ½ cup fat-free feta crumbled
- 2 oz pitted Kalamata olives chopped
- 2 Tbsp fresh mint chopped
- 2 Tbsp fresh parsley chopped
- 2 Tbsp fresh basil chopped
Low-Fat Yogurt Vinaigrette
- ½ cup plain non-fat Greek yogurt
- ½ cup light mayonnaise
- Zest and juice of 1 lemon
- 1 Tbsp red-wine vinegar
- ½ tsp kosher salt
- ½ tsp dried oregano
- 1 tsp garlic powder
- ½ tsp onion powder
- 1 tsp paprika
- 1 tsp dried dill
- ¼ tsp ground nutmeg
Instructions
Prep Vegetables
- Halve tomatoes, dice seeded cucumber, and chop red onion.
Mix Dressing
- In a large bowl whisk yogurt, light mayo, lemon zest, lemon juice, and vinegar until smooth. Add salt, oregano, garlic powder, onion powder, paprika, dill, and nutmeg. Whisk again.
Combine Veggies
- Fold tomatoes, cucumber, and red onion into the dressing until evenly coated.
Add Olives and Feta
- Stir in chopped Kalamata olives and crumbled feta just until distributed.
Finish Salad
- Sprinkle mint, parsley, and basil over the bowl. Add shredded chicken and fold gently to combine.
- Tip: If the mixture seems thick, loosen with a teaspoon of cold water.
Chill and Serve
- Cover and refrigerate at least 10 minutes for flavors to meld. Taste, adjust seasoning if needed, and serve or portion into meal-prep containers.
Notes
Nutrition Facts (per serving)
- Calories: 305 kcal
- Carbohydrates: 17 g
- Protein: 34 g
-
Fat: 12 g
- Saturated Fat: 2 g
- Polyunsaturated Fat: 4 g
- Monounsaturated Fat: 4 g
- Trans Fat: 1 g
- Cholesterol: 81 mg
- Sodium: 1049 mg
- Potassium: 827 mg
- Fiber: 3 g
- Sugar: 7 g
- Vitamin A: 890 IU
- Vitamin C: 42 mg
- Calcium: 93 mg
- Iron: 2 mg
Conclusion
This Greek Chicken Salad pairs juicy protein with a bright low fat vinaigrette that wakes up every bite. It comes together fast, packs neatly for lunches, and proves that lighter dressings can still deliver bold Mediterranean flavor. Fresh herbs lift the taste, while crisp vegetables make each forkful satisfying without heaviness. If you give it a try, please leave a comment and a five-star rating so others can find the recipe. Snap a photo and tag me on Pinterest or Facebook; your version may inspire someone else. Question for you: Which custom add-in did you try first, extra dill, crunchy almonds, or something totally different? Share below and let’s trade ideas.
Fresh & Flavorful Alternatives to Greek Chicken Salad
Creamy Avocado Tuna Salad
Avocado replaces mayo in this protein-packed, keto-friendly tuna salad.
Strawberry Cucumber Salad
Sweet berries and cucumbers tossed with feta, mint, and honey-lime dressing.
Mediterranean Lentil Salad with Feta
Hearty lentils with crisp veggies, feta, olives, and zesty vinaigrette.
Skinny Chicken and Roast Potato Bowl
Light roasted chicken bowl with potatoes and greens for a healthy meal.
Troubleshooting & Frequently Asked Questions
What are the benefits of chicken salad?
Chicken salad offers lean protein that supports muscle repair, plus vegetables and herbs that supply vitamins, minerals, and fiber. When made with a light vinaigrette instead of heavy mayo, it keeps calories in check while providing lasting satiety.
What are the benefits of Greek salad?
A classic Greek salad supplies antioxidants from tomatoes, cucumbers, and red onion, calcium from feta, and heart-healthy monounsaturated fat from olive oil. The mix of fresh produce and flavorful olives promotes hydration and delivers a satisfying, nutrient-dense side or meal.
How to make Greek salad high in protein?
Add a generous portion of grilled or rotisserie chicken, toss in chickpeas or white beans, or sprinkle hemp seeds over the top. Each option increases protein without changing the bright Mediterranean profile.
How much protein is in a Greek salad with chicken?
A serving that includes four ounces of chicken breast plus the traditional feta delivers roughly thirty to thirty-five grams of protein, enough to keep most adults full for hours.
Is chicken salad good for fat loss?
Yes, provided the dressing is light. High protein supports muscle maintenance, vegetables add volume for few calories, and a vinegar-forward vinaigrette keeps overall fat low, making the dish filling while fitting into a calorie-controlled plan.
Does Chicken Salad Chick make their chicken salad daily?
According to the company, every location prepares more than a dozen flavors from scratch each morning so guests receive chicken salad that is always fresh
