This Mediterranean chicken, cucumber, and tomato salad is light, refreshing, full of flavor and texture! It’s a meal I turn to time and time again. Packed with fresh veggies and high in protein and fiber! It comes together quickly, especially if using leftover chicken, for a quick lunch or dinner on a busy weeknight.
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:
Reasons to Try This 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 lower in carbohydrates (yet high in fiber) for those following a low carb diet.
- Easy meal prep: 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 creamy feta cheese, avocado, and 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. I also omit the tomatoes at times when they aren’t as fresh.
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. I will air fry chicken so I don’t have to dirty another pan while I am making this salad.
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! This salad can be eaten cold or with warm chicken- whatever you prefer!
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.
Tips for Success
Related Posts:
— High Protein and Fiber Dense Bean Salads
— Mediterranean Diet Salmon Recipes
— Easy Summer Lunch Ideas with 30 Grams of Protein
— Healthy Mediterranean Grain Bowl
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 or sub with about 1 cup of chopped tomatoes
- 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. I like to air fry the chicken on nights that I don't have leftover chicken so I don't dirty any dishes.
- 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
- Store leftovers in an airtight container for up to 4 days – depending on when chicken was cooked (3-4 days from when chicken was cooked).
- Slice avocado the day of consumption to prevent browning.
- Use a vegetable chopper for more uniform, bite-sized pieces.
- Sub the Olive Garden dressing with a simple olive oil and vinegar seasoned with salt, pepper and garlic powder for a healthy substitute.
- For a vegetarian option, use edamame for extra protein.
| 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!