Healthy Greek Chicken Salad Recipe
A creamy, lightened-up healthy greek chicken salad packed with Mediterranean flavors — shredded chicken, kalamata olives, cucumber, cherry tomatoes, feta, and a tangy Greek yogurt dressing. 46g protein per serving, ready in 15 minutes.
This is my go-to meal prep lunch and I make it basically every week. Shredded chicken, crisp cucumber, cherry tomatoes, kalamata olives, crumbled feta, and a creamy dressing made with Greek yogurt, a little light mayo, red wine vinegar, and Mediterranean spices. It’s bright, filling, and one of those recipes that gets better after a day in the fridge.
A healthy Greek chicken salad is a creamy, lightened-up chicken salad made with shredded chicken, kalamata olives, cucumber, cherry tomatoes, feta cheese, and a Greek yogurt dressing seasoned with red wine vinegar, garlic, and Italian seasoning. It’s gluten-free, high in protein at 46g per serving, and comes together in 15 minutes using pre-cooked or rotisserie chicken.
If you love the Mediterranean flavor situation going on here, you’ll also want my Buffalo Chicken Salad and my Chicken Salad With Purple Grapes.
Why You’ll Love This Greek Chicken Salad
- Creamy dressing, less fat than classic chicken salad. A combo of Greek yogurt and just two tablespoons of light mayo gives you the same creamy texture as a mayo-heavy dressing with way less fat — and 46g of protein per serving.
- Big Mediterranean flavor. Kalamata olives, feta, red wine vinegar, and Italian seasoning do serious work here. This doesn’t taste like health food.
- 15 minutes with rotisserie chicken. Use pre-cooked chicken and this is just chopping, whisking, and tossing.
- Perfect for meal prep. Makes 3 big servings in one batch and the flavors get better overnight.
How to Make Chicken Salad Lighter Without Losing Creaminess
The reason most lightened-up chicken salads taste off is that swapping mayo entirely for Greek yogurt makes the dressing too tangy. You can taste the yogurt in a way that doesn’t work.
The fix is simple: use Greek yogurt as the base to stretch the mayo, not replace it. Two tablespoons of light mayo is all it takes to get that creamy, smooth texture without loading up on calories, and you don’t taste the yogurt at all — just the seasoning and the tang from the red wine vinegar.
Ingredients You Need
(Full amounts are in the recipe card below — this section covers what each ingredient does and easy swaps.)
- Cooked shredded chicken breast — rotisserie chicken is the fastest option by far. Two large chicken breasts also work. Bake, air fry, or pan-sear until cooked through, let cool, then shred.
- Cucumber — adds crunch and freshness. Use a seedless English or Persian cucumber so you don’t have to deal with scooping out seeds. If you use a regular cucumber, deseed it first — the seeds release water that makes the salad soggy by day two.
- Cherry tomatoes — halved, sweet, and juicy. If you’re meal prepping for the full week, swap in sun-dried tomatoes instead. They won’t release liquid and the salad holds up much longer.
- Red onion — brings sharpness and color. If raw red onion is too intense for you, soak the diced pieces in cold water for 5 minutes before adding — it mellows the bite a lot.
- Kalamata olives — briny, salty, meaty. These are doing a lot of the flavor work. Don’t skip them.
- Low-fat feta cheese — crumbled into the mix. If you can get a block of feta packed in brine and crumble it yourself, the flavor is noticeably better than pre-crumbled bags.
- Plain Greek yogurt — the creamy base of the dressing. 2% or full-fat gives the best texture. Non-fat works but the dressing will be slightly thinner.
- Light mayo — just two tablespoons, but this is what makes the dressing feel smooth and creamy rather than tangy-yogurt-forward. Don’t skip it.
- Red wine vinegar — the acid that makes everything pop. This is what gives the dressing its signature Greek flavor.
- Garlic powder, onion powder, Italian seasoning — the Mediterranean spice blend. Dried oregano can sub for Italian seasoning if that’s what you have.
Substitutions and Variations
- Chicken swap — rotisserie chicken is easiest. Leftover grilled chicken breast, chicken thighs (juicier, more flavor), or canned chicken drained very well all work.
- Skip the mayo entirely — use all Greek yogurt if you want to avoid mayo. The dressing will be tangier, so add a small drizzle of olive oil to compensate for richness.
- Tomato swap for meal prep — sun-dried tomatoes instead of cherry tomatoes. They don’t release water, so the salad stays fresher longer in the fridge.
- Add fresh herbs — fresh dill is amazing in this, and so is fresh parsley or mint. A small handful changes the flavor profile significantly and makes it feel fresher.
- Bulk it up with chickpeas — add a can of drained chickpeas for extra fiber and protein. Works really well with the Mediterranean flavors already happening.
- Dairy-free version — skip the feta and use a plain, unsweetened dairy-free yogurt for the dressing. Still really good.
How to Make This Greek Chicken Salad
- Cook and shred the chicken. Season chicken breasts with salt, pepper, and Italian seasoning, then grill, bake, or air fry until cooked to 165°F. Let cool, then shred. Or just pull a rotisserie chicken — this takes about 2 minutes.
- Prep the vegetables. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion. If using regular cucumber, deseed it first.
- Make the dressing. In a small bowl, whisk together the Greek yogurt, light mayo, red wine vinegar, garlic powder, onion powder, and Italian seasoning until smooth.
- Combine and chill. Add the chicken, vegetables, olives, and feta to a large bowl. Pour the dressing over and stir until everything is evenly coated. Refrigerate for at least 15–20 minutes before serving — the flavors come together so much better after resting.
Tips for the Best Results
- Deseed the cucumber. Whether you use English or regular cucumber, removing the seeds prevents the salad from getting watery after a day or two. A quick scoop with a spoon does it.
- Shred the chicken warm. Warm chicken absorbs the dressing better than cold chicken. If your rotisserie bird has been in the fridge, microwave it for 20–30 seconds before shredding.
- Meal prep tip: store the dressing separately. If you’re making this for the week, keep the dressing in a small jar and toss each portion the morning you’re eating it. The vegetables stay crispier and everything tastes fresher on day four.
How to Serve Greek Chicken Salad
Pile it into a pita with extra feta and a squeeze of lemon — that’s the classic move. It’s also great in a sandwich on thick toasted bread, in lettuce cups using romaine hearts or bibb lettuce for a lighter version, or scooped up with pita chips, crackers, or carrot sticks.
For a full salad bowl situation, serve it over chopped romaine with a little extra red wine vinegar drizzled over the top. Or just eat it straight from the bowl with a fork. Genuinely the best option.
Storing Leftover Greek Chicken Salad
Store in an airtight container in the fridge for up to 4 days. Give it a stir before eating since the dressing settles. If it looks a little dry after a couple of days, stir in a small spoonful of Greek yogurt and a splash of red wine vinegar to freshen it back up. Don’t freeze this one — the fresh vegetables and yogurt-based dressing don’t hold up after thawing.
Frequently Asked Questions
What makes this a healthy Greek chicken salad? It uses Greek yogurt as the primary dressing base with just a touch of light mayo — way less fat than a traditional mayo-heavy chicken salad, but still creamy. The mix of shredded chicken, fresh vegetables, and feta gives you protein, fiber, and healthy fats in one bowl. Each serving comes in at 46g of protein, 370 calories, and 14g of carbs.
Can I use chicken thighs instead of chicken breasts? Yes — chicken thighs are juicier and have more flavor than breast meat. Cook them to an internal temperature of 165°F before shredding. The extra fat in thigh meat also makes the overall salad feel richer.
Why does my Greek chicken salad get watery? Usually the cucumber. Deseed it before dicing, whether you’re using regular or English cucumber — that’s where most of the liquid comes from. Cherry tomatoes also release liquid over time, so swap in sun-dried tomatoes if you’re making a big meal prep batch for the week.
Can I make this ahead of time? Yes, and it’s actually better the next day. Make a full batch, store it in an airtight container, and it keeps for up to 4 days in the fridge. For the crispiest result, store the dressing separately and toss before eating.
Can I serve this in lettuce cups or a wrap? Absolutely. Romaine hearts or bibb lettuce cups work great for a lighter, handheld version. It also works stuffed into a pita, rolled in a tortilla, or scooped onto toasted sourdough.
Healthy Greek Chicken Salad Recipe
Ingredients
- 2 large chicken breasts shredded
- Salt + black pepper
- 1 cucumber diced
- ½ pint cherry tomatoes halved
- ½ red onion chopped
- ½ cup kalamata olives
- ¾ cup low fat feta cheese
- ½ cup plain greek yogurt
- 2 tbsp light mayonnaise
- 2 tbsp red wine vinegar
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp italian seasoning
Instructions
- Season chicken breasts with salt, pepper, and a little Italian seasoning. Grill, bake, air fry, or pan-sear until cooked through, then let cool and slice or shred. Can also use pre-cooked chicken or rotisserie chicken.
- Dice cucumber, cherry tomatoes, and red onion into bite-sized pieces.
- In a small bowl, whisk together Greek yogurt, light mayo, red wine vinegar, garlic powder, onion powder, and Italian seasoning until smooth.
- In a large bowl, combine chicken, veggies, olives, and feta cheese. Add the dressing and toss until everything is well coated.
- Let the salad sit in the fridge for at least 15-20 minutes so the flavors can meld together. Then, dig in and enjoy!
Nutrition
The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.
Other High Protein Chicken Recipes
- Healthy Greek Chicken Salad
- Southwest Chicken Salad
- Crispy Air Fryer Chicken Burgers
- High Protein Buffalo Chicken Crunchwrap
- Slow Cooker Chicken Fajitas
- Chicken Crust Pizza
If you make this healthy greek chicken salad, leave a star rating and a comment below — I love seeing what you’re making. Share it on Instagram and tag @basicswithbails or use #basicswithbails so I can find it.
About Bailey
I love to bake, cook, exercise, and document all of the above. Nutrition is not low fat. It is not low calorie. It’s not feeling deprived or being hungry all the time. It’s nourishing your body with real, whole foods so that you are consistently satisfied and energized to live your life to the fullest! Read more…
