This Mediterranean chicken, cucumber, and tomato salad is packed with veggies, protein and fiber! It comes together quickly, especially if using leftover chicken, for a quick summer lunch or dinner on a busy weeknight. Light, refreshing, full of flavor and texture – it’s a meal I turn to time and time again.
This recipe is full of fresh vegetables – but the magic ingredient? Olive Garden Italian dressing. Yep, that’s right – feel free to make a homemade Italian or Greek dressing but I love the convenience and the taste of it.
I like to make this as an easy dinner and eat it for lunch the next day or two! It’s so simple and easily customizable – you can’t mess it up! {Gluten-Free}
Why You Should Try This Mediterranean Salad:
It’s quick and easy: No time to cook on busy weeknights? If you’re using leftover chicken, this dish comes together in less than 15-minutes.
High protein lunch or dinner: With over 30 grams of protein and 6 grams of fiber, this meals feels light but it’s actually very filling. It has healthy fats from the avocado and walnuts, fiber from the beans, antioxidants from the fresh vegetables, and an olive oil based dressing – all the quintessential components of a Mediterranean diet.
It’s also low carb and suitable for a keto diet.
Easy summer meal prep: Just double or triple this recipe and store in an airtight container in the fridge for 2-3 days, depending on when the chicken was cooked. It’s a quick and easy lunch idea that really packs a nutritional punch.
Fresh and delicious: I love the variety of chopped fresh vegetables combined with the creamy goat cheese and avocado, and topped with crunchy walnuts for the perfect bite. It all comes together with the light and tangy Italian dressing.
Ingredients
Feel free to customize it with whatever vegetables or add-ins! Sometimes I like to add in bell peppers or olives.
Mediterranean Chicken, Cucumber, and Tomato Salad Instructions
Research has shown that the Mediterranean diet can help with weight management and reduce the risk of chronic diseases – among many other benefits.
This salad has all the essentials of a Mediterranean diet – lean protein, beans, fresh vegetables, healthy fats from the nuts and an olive-oil based dressing. It really is the perfect combo of flavors and textures!
I recommend using a vegetable chopper for more uniform, bite-sized veggies.
Cut the Chicken and Veggies
Start by gathering all ingredients, along with a cutting board.
If you are not using leftover chicken, cook chicken as your prefer while you are cutting all the vegetables and assembling the bowl.
Dice cucumbers and the roasted red pepper into bite-sized pieces. Quarter the grape tomatoes.
Dice chicken into bite-sized pieces. Slice avocado either in bite-sized chunks or slices.
Add Everything to the Bowl and Combine!
Add everything to a bowl, along with the dressing. Combine gently with a spoon.
Season with garlic powder, salt and pepper if needed. Enjoy!
Store in an airtight container in the fridge for up to 4 days since the chicken was cooked.
PRO-TIP: If prepping this salad for the next day or two, add the dressing, avocado, and feta cheese on the day you plan to eat it. That way, the hardest step is done (chopping the vegetables) and the salad will taste more fresh.
Related Posts:
— Mediterranean Diet Salmon Recipes
— Easy Summer Lunch Ideas with 30 Grams of Protein
— Healthy Mediterranean Grain Bowl
Tips for Success
Try to cut the vegetables and chicken into uniform, bite-sized pieces. If you’re a chopped salad lover, try cutting them smaller.
For larger servings, just add more vegetables! Use two cucumbers, more tomatoes, etc.
Drizzle in some fresh lemon or lime juice to prevent the avocado from browning if not planning to eat the salad within 24 hours.
For a vegetarian option, add some edamame for more protein!
A simple olive oil and vinegar dressing seasoned with salt, pepper and garlic powder is a healthy substitute for the Olive Garden dressing.
Mediterranean Chicken, Cucumber and Tomato Salad {Quick and Healthy}
Ingredients
- 1 lb. chicken breast, cooked (or about two cups of diced chicken breast)
- 1 15.5 ounce can of garbanzo beans
- 1 large cucumber, diced
- 1 cup grape tomatoes, quartered
- 1 large roasted red pepper, diced
- 1 large avocado, diced
- 3/4 cup feta cheese
- 1/2 cup chopped walnuts, or preferred nut
- 1/2 cup Light Olive Garden Italian Dressing, or homemade Greek or Italian dressing
Optional Additions
- Quinoa
- Red Bell Pepper
- Olives
- Corn
Instructions
- Gather all ingredients, a sharp knife and a cutting board.If using raw chicken breast, cook it using your preferred method while you are chopping the veggies.
- Dice chicken, cucumber and roasted red pepper into bite-sized pieces. Quarter the tomatoes. Slice avocado either in bite-sized chunks or slices. Add everything to a bowl, along with the dressing.
- Combine gently with a spoon. Season with garlic powder, salt and pepper if needed. Enjoy!PRO-TIP: If prepping this salad for the next day or two, add the dressing, avocado, and feta cheese on the day you plan to eat it. That way, the hardest step is done (chopping the vegetables) and the salad will taste more fresh.
Notes
| Nutrition Facts | |
|---|---|
| Servings: 4 | |
| Amount per serving | |
| Calories | 409 |
| % Daily Value* | |
| Total Fat 23.8g | 31% |
| Saturated Fat 5.8g | 29% |
| Cholesterol 79mg | 26% |
| Sodium 871mg | 38% |
| Total Carbohydrate 19.2g | 7% |
| Dietary Fiber 6.1g | 22% |
| Total Sugars 4.8g | |
| Protein 30.5g | |
| Vitamin D 0mcg | 0% |
| Calcium 143mg | 11% |
| Iron 2mg | 12% |
| Potassium 471mg | 10% |
So easy and all the flavors and textures combined were so good!