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High Protein Mediterranean Chickpea Chicken Salad

High Protein Mediterranean Chickpea Chicken Salad - recipe card
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This vibrant salad combines tender chicken, creamy chickpeas, crunchy vegetables, and feta cheese in a zesty lemon-herb dressing. It’s a satisfying, protein-packed meal that’s both fresh and filling, perfect for a healthy weeknight dinner or meal prep.

Ingredients

Scale
  • 1 lb (450g) boneless, skinless chicken breast
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp kosher salt, plus more for seasoning
  • 1/4 tsp black pepper, plus more for seasoning
  • 1 can (15 oz / 425g) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1/2 English cucumber, diced (about 1 cup)
  • 1/2 cup red onion, finely diced (about 1 small)
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup crumbled feta cheese
  • For the dressing:
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice (from about 1 lemon)
  • 1 tsp dried oregano
  • 1/2 tsp Dijon mustard
  • 1 small garlic clove, minced (about 1/2 tsp)
  • 1/4 tsp kosher salt
  • 1/8 tsp black pepper

Instructions

  1. Pat the chicken breasts dry with paper towels and season both sides with 1/2 tsp kosher salt and 1/4 tsp black pepper. Let sit at room temperature for 10 minutes to allow the salt to penetrate and help keep the meat juicy during cooking.
  2. Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering. Carefully place the chicken in the skillet; it should sizzle immediately. Cook for 5-7 minutes without moving, until the bottom is deeply golden brown and crusty.
  3. Flip the chicken and reduce heat to medium-low. Cover the skillet and cook for 5-7 more minutes, until the internal temperature reaches 165°F (74°C) on an instant-read thermometer inserted into the thickest part of the breast. The lower heat ensures the inside cooks through without burning the outside.
  4. Transfer the chicken to a cutting board and let it rest for 5-10 minutes. Resting allows the juices to redistribute, so the meat stays moist. While it rests, prepare the dressing.
  5. In a small bowl, whisk together 3 tbsp olive oil, lemon juice, dried oregano, Dijon mustard, minced garlic, 1/4 tsp salt, and 1/8 tsp pepper. Taste and adjust seasoning if needed; the dressing should be bright and punchy.
  6. In a large serving bowl, combine the drained chickpeas, halved cherry tomatoes, diced cucumber, red onion, and Kalamata olives. Toss gently to mix.
  7. Cut the rested chicken into bite-sized chunks (about 3/4 inch). Add the chicken to the bowl with the vegetables.
  8. Pour the dressing over the salad and toss everything until evenly coated. The chickpeas will absorb some of the dressing as it sits, so this step ensures every bite is flavorful.
  9. Sprinkle the crumbled feta over the top and gently fold it in, leaving some pieces intact for visual appeal. Let the salad sit for 5 minutes before serving to allow flavors to meld.
  10. Serve immediately, or refrigerate and enjoy cold. This salad is excellent on its own, over greens, or stuffed into a pita.

Notes

Storage: Store in an airtight container in the refrigerator for up to 3 days. The salad is best eaten within 2 days as the cucumbers may release water and become soggy. Freezing: Not recommended, as the texture of vegetables and chicken will degrade. For meal prep, keep the dressing separate and toss just before serving to maintain maximum freshness. To reheat (if desired), warm gently in a skillet over medium-low heat or microwave in 30-second bursts, but this salad is equally delicious served cold.

Nutrition

Keywords: high protein salad, Mediterranean chicken salad, chickpea chicken salad, healthy chicken salad, meal prep salad, no-cook salad, high protein lunch, chicken breast recipe, feta cheese salad, lemon herb dressing

Find it online: https://thehighproteinrecipes.com/high-protein-mediterranean-chickpea-chicken-salad-recipe/