Tzatziki Chicken Salad

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A Fresh Mediterranean Chicken Salad with Creamy Homemade Tzatziki

Introduction

When you’re craving a refreshing, healthy, and flavor-packed meal that doesn’t compromise on texture or taste, this Tzatziki Chicken Salad is exactly what you need. Inspired by the bold, bright flavors of Greek cuisine, this recipe brings together juicy cooked chicken, crisp romaine lettuce, tangy feta cheese, and a medley of Mediterranean ingredients — all topped with a creamy, garlicky homemade tzatziki sauce.

Perfect for a light lunch, summer dinner, or even meal prep, this salad balances protein, fiber, and healthy fats while staying relatively low in calories. Best of all, it comes together quickly — within 15 minutes if you have the chicken pre-cooked — and can be easily adapted to suit your dietary needs.

In this article, we’ll break down:

  • The full list of ingredients with exact US measurements

  • Detailed step-by-step instructions

  • How to make the perfect tzatziki sauce

  • Tips for prepping ahead and maximizing flavor

  • Nutritional breakdown and prep time

  • Fun variations and add-ins to customize your bowl

 Ingredients (with US Cup Measurements)

Let’s start by assembling everything you’ll need for both the salad and the homemade tzatziki. These ingredients are readily available at most grocery stores and come together to create a harmonious balance of creamy, crunchy, and tangy elements.

For the Tzatziki Sauce:

  • 1 cup + 2 tablespoons plain Greek yogurt (use full-fat for creaminess, or non-fat for a lighter version)

  • ½ medium cucumber, grated (about ½ cup, tightly packed)

  • 2–3 garlic cloves, pressed or finely minced

  • 2 tablespoons olive oil

  • 2 tablespoons fresh dill, chopped (or 1 tablespoon dried dill)

  • Salt and black pepper, to taste

For the Chicken Salad:

  • 2 cups chopped cooked chicken (grilled, roasted, or rotisserie-style all work great)

  • 2 cups chopped romaine lettuce

  • 1 cup grape tomatoes, halved

  • ½ cup sliced pepperoncini peppers

  • ½ cup sliced Kalamata olives, drained and pitted

  • ¼ cup chopped red onion

  • ½ cup crumbled feta cheese

 How to Prepare Tzatziki Chicken Salad

Step-by-Step Instructions

Step 1: Prepare the Tzatziki Sauce

This creamy, garlicky dressing is the star of the dish. Here’s how to get the perfect consistency and flavor:

  1. Grate the cucumber using the large holes of a box grater. Place the grated cucumber in a clean kitchen towel or paper towel and squeeze out as much excess moisture as possible. This step prevents a watery sauce.

  2. Combine ingredients: In a medium bowl, add the Greek yogurt, grated cucumber, minced garlic, olive oil, and fresh dill.

  3. Season: Add a pinch of salt and freshly ground black pepper.

  4. Mix well until smooth and creamy. Taste and adjust seasoning as needed.

  5. Chill for flavor: Let the sauce sit in the fridge for at least 10–15 minutes for the flavors to meld.

Pro Tip: You can make this sauce up to 2 days in advance and store it in an airtight container in the refrigerator.

Step 2: Build the Salad Base

Now it’s time to bring the crisp veggies into the mix:

  1. In a large mixing bowl or salad platter, toss the chopped romaine, halved grape tomatoes, sliced pepperoncini, Kalamata olives, and red onion.

  2. Mix gently until the ingredients are evenly distributed. This vibrant combination forms the crunchy base of your salad.

Step 3: Add the Chicken

If you have leftover chicken or a store-bought rotisserie chicken, this is the time to use it. Chop the chicken into bite-sized pieces and:

  1. Layer it evenly over the vegetable mixture.

  2. Ensure the chicken is still slightly warm or at room temperature for the best flavor absorption from the tzatziki.

Flavor Boost: Lightly season the chicken with salt, pepper, or even a dash of oregano and lemon juice before adding it to the salad.

Step 4: Top with Tzatziki

Take your chilled tzatziki sauce out of the fridge and:

  1. Spoon generous dollops over the chicken and salad.

  2. You can either leave it as dollops or gently toss the salad to coat the ingredients with the sauce.

Serving Tip: If you prefer a cleaner presentation, serve the tzatziki on the side and let people drizzle it over their own bowls.

Step 5: Garnish and Serve

Finish the dish with:

  • A generous sprinkle of crumbled feta cheese

  • Optional chopped fresh dill or parsley for added color and freshness

  • Serve immediately with lime or lemon wedges for an added zesty punch

 Preparation Time

  • Prep Time: 15 minutes

  • Cook Time: None (if using pre-cooked chicken)

  • Total Time: 15–20 minutes

 Caloric Information

Per Serving (based on 3 servings total):

  • Calories: ~350–400 kcal

  • Protein: 30–35g

  • Fat: 20–25g

  • Carbohydrates: 8–12g

  • Fiber: 2–3g

Note: The exact calorie count will depend on the type of yogurt used (full-fat vs. non-fat), chicken (breast vs. thigh), and amount of tzatziki applied.

 Pro Tips and Customization Ideas

  • Make it a wrap: Wrap the salad in a whole wheat pita or lavash bread for a satisfying handheld lunch.

  • Add grains: For a heartier meal, serve it over cooked quinoa, farro, or brown rice.

  • Spice it up: Add a pinch of cayenne or red pepper flakes to the tzatziki for a spicy twist.

  • Extra veggies: Cucumber slices, roasted red peppers, or shredded carrots work well if you want to increase the volume.

  • Meal prep: Store all components separately and assemble just before eating. This keeps the veggies crisp and the tzatziki fresh.

  • Vegan option: Substitute the chicken with chickpeas or grilled tofu and use plant-based yogurt and cheese alternatives.

 How to Store Tzatziki Chicken Salad

  • Tzatziki Sauce: Keep in a sealed container in the fridge for up to 4 days.

  • Prepared Salad: Best eaten fresh, but the assembled ingredients (without tzatziki) will last 1–2 days in an airtight container.

  • Chicken: Cooked chicken can be refrigerated for up to 4 days.

 Why You’ll Love This Recipe

  • Balanced and Nutritious: High in protein and healthy fats, low in carbs.

  • Quick to Prepare: Comes together in under 20 minutes.

  • Flavorful: The tzatziki adds a refreshing, garlicky creaminess that elevates the whole dish.

  • Perfect for Warm Weather: Light yet satisfying — ideal for summer lunches or dinners.

  • Versatile: Great as a salad, wrap, or even a layered meal prep bowl.

Final Thoughts

This Tzatziki Chicken Salad isn’t just a healthy meal—it’s a full Mediterranean experience in a bowl. With vibrant textures and bright flavors, it satisfies cravings without any heaviness. Whether you’re preparing a quick lunch, feeding your family a wholesome dinner, or looking for a dish that fits a low-carb, high-protein lifestyle, this salad delivers.

Serve it solo, pair it with toasted pita wedges, or bulk it up with grains—however you enjoy it, this dish is sure to become a favorite in your weekly rotation.

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