Protein-Packed Mediterranean Power Salad
High-protein Greek salad with grilled chicken, Greek yogurt dressing & feta. 38g protein per serving. Mediterranean lunch ready in 30 minutes.
Ingredients
- 8 oz boneless, skinless chicken breast
- 1 tbsp olive oil
- 1 tsp dried oregano
- Salt and black pepper to taste
- 1 large English cucumber, diced into 3/4-inch cubes
- 2 cups cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1 cup kalamata olives, pitted
- 3/4 cup crumbled feta cheese
- 1/2 cup plain Greek yogurt
- 2 tbsp fresh lemon juice
- 1 tbsp extra virgin olive oil
- 2 cloves garlic, minced
- 1 tsp Dijon mustard
- 1/4 cup fresh dill, chopped
- 4 cups mixed romaine and spinach leaves
- 1/4 tsp red pepper flakes
Instructions
- 1
Pat the chicken breast dry with paper towels and season generously on both sides with salt, pepper, and 1/2 tsp of the dried oregano.
- 2
Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering, about 1 minute.
- 3
Place the seasoned chicken in the hot skillet and cook for 6-7 minutes on the first side without moving it, until golden brown and a crust forms.
- 4
Flip the chicken and cook for another 6-7 minutes on the second side until the internal temperature reaches 165°F on a meat thermometer.
- 5
Transfer the cooked chicken to a cutting board and let it rest for 5 minutes, then slice it into bite-sized chunks or strips.
- 6
Whisk together the Greek yogurt, lemon juice, extra virgin olive oil, minced garlic, Dijon mustard, remaining 1/2 tsp oregano, and fresh dill in a small bowl until smooth and creamy.
- 7
Season the dressing with salt, pepper, and red pepper flakes to taste, adjusting lemon juice if needed for brightness.
- 8
Combine the diced cucumber, halved cherry tomatoes, sliced red onion, kalamata olives, and crumbled feta in a large mixing bowl.
- 9
Add the mixed greens to the vegetable mixture and toss gently to combine without bruising the leaves.
- 10
Divide the salad mixture evenly among four serving bowls or plates.
- 11
Top each salad with an equal portion of the sliced chicken breast.
- 12
Drizzle each serving with the Greek yogurt dressing, about 3 tablespoons per plate, and toss gently to coat all ingredients.
- 13
Serve immediately while the chicken is still warm, with extra dressing on the side if desired.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Boneless, skinless chicken breast | Grilled salmon fillet (6 oz per serving) | Salmon adds omega-3 fatty acids and maintains the 38g+ protein target while boosting anti-inflammatory benefits |
| Plain Greek yogurt dressing | Cottage cheese-based dressing (1/2 cup cottage cheese blended with lemon juice, garlic, and dill) | Cottage cheese provides even more protein (14g per 1/2 cup) and creates a thicker, creamier dressing while keeping calories in check |
| Crumbled feta cheese (3/4 cup) | Grilled tofu cubes (8 oz extra-firm tofu, pressed and cubed) or tempeh | For plant-based eaters, tofu or tempeh replaces dairy while maintaining protein (15-19g per serving) and adds variety to the protein sources |
| Mixed romaine and spinach | Chopped kale or mixed greens with added edamame (1/2 cup per serving) | Edamame boosts plant-based protein by 11g per 1/2 cup serving and adds a pleasant nutty flavor and firm texture |
| Fresh dill in dressing only | Fresh dill mixed throughout the salad (2 tbsp total) plus dressing | Increases herbaceous flavor throughout and adds minimal calories while enhancing the fresh, Mediterranean character |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 385 |
| Total Fat | 18g |
| Saturated Fat | 7g |
| Cholesterol | 85mg |
| Sodium | 780mg |
| Carbohydrates | 22g |
| Fiber | 5g |
| Sugar | 7g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
