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High Protein Greek Tzatziki Chicken Salad

High Protein Greek Tzatziki Chicken Salad - recipe card
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A creamy, tangy chicken salad packed with Greek yogurt, cucumber, and fresh herbs, delivering 42g of protein per serving. Perfect for meal prep, served in lettuce wraps, on whole grain bread, or over a bed of greens.

Ingredients

Scale
  • 1.5 lb (24 oz) boneless, skinless chicken breasts (about 2 large)
  • 1 tbsp olive oil
  • 1/2 tsp kosher salt, plus more for seasoning
  • 1/4 tsp black pepper
  • 1 cup full-fat plain Greek yogurt
  • 1 cup English cucumber, grated and squeezed dry (about 1/2 medium cucumber)
  • 2 cloves garlic, minced (about 2 tsp)
  • 1 tbsp fresh lemon juice (from 1/2 lemon)
  • 1 tbsp fresh dill, finely chopped
  • 1 tbsp fresh mint, finely chopped (optional)
  • 1/4 cup red onion, finely diced
  • 1/2 cup cherry tomatoes, quartered (optional, for serving)
  • 4 cups baby spinach or arugula (for serving)
  • 1/4 cup crumbled feta cheese (optional, for serving)

Instructions

  1. Place the chicken breasts on a cutting board. If any breast is thicker than 1 inch, pound it to an even thickness using a meat mallet or rolling pin. This ensures even cooking and prevents dry spots.
  2. Pat the chicken dry with paper towels and season both sides with 1/2 tsp kosher salt and 1/4 tsp black pepper. Set aside.
  3. Heat a large skillet over medium heat. Once hot, add 1 tbsp olive oil and swirl to coat. The oil should shimmer but not smoke.
  4. Carefully place the chicken breasts in the skillet in a single layer. Cook for 5-6 minutes without moving, until the bottom is golden brown and releases easily. If it sticks, it’s not ready to flip.
  5. Flip the chicken and cook for another 5-7 minutes, or until the internal temperature reaches 165°F (74°C) in the thickest part. Transfer to a cutting board and let rest for 10 minutes. Resting allows juices to redistribute, keeping the chicken moist.
  6. While the chicken cooks, grate the cucumber using a box grater. Place the grated cucumber in a clean kitchen towel and squeeze firmly to remove as much liquid as possible. This step prevents the salad from becoming watery.
  7. In a medium bowl, combine the Greek yogurt, squeezed cucumber, minced garlic, lemon juice, dill, mint (if using), and red onion. Stir until well combined. Taste and adjust seasoning with salt and pepper if needed.
  8. Once the chicken is cool enough to handle, dice it into 1/2-inch cubes. You should have about 3 cups of diced chicken.
  9. Add the diced chicken to the yogurt mixture and fold gently until every piece is coated. Avoid overmixing, which can break up the chicken.
  10. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. Chilling also firms up the salad, making it easier to serve.
  11. To serve, divide the spinach or arugula among four plates. Top with a generous portion of the chicken salad (about 1 cup each).
  12. Garnish with cherry tomatoes and crumbled feta cheese, if desired. Serve chilled or at room temperature.
  13. Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Do not freeze, as the yogurt will separate upon thawing.

Notes

Storage: Refrigerate in an airtight container for up to 4 days. Freezing is not recommended. Reheating: Enjoy cold, or gently warm in a skillet over low heat, stirring often, for 2-3 minutes. For meal prep, portion into individual containers and add fresh greens just before serving.

Nutrition

Keywords: high protein chicken salad, greek tzatziki chicken salad, tzatziki chicken salad, greek yogurt chicken salad, mediterranean chicken salad, high protein lunch, meal prep chicken salad, no bacon chicken salad

Find it online: https://thehighproteinrecipes.com/high-protein-greek-tzatziki-chicken-salad/