Mediterranean Chicken, Cucumber and Tomato Salad

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.

Mediterranean chicken, cucumber, and tomato salad in a wooden bowl with a wooden spoon in it.

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.

A chicken, cucumber and tomato salad with feta cheese in a large wooden bowl on a counter.

Ingredients

Individually portioned ingredients for the Mediterranean chicken, cucumber and tomato salad on a cutting board.

Feel free to customize it with whatever vegetables or add-ins! Sometimes I like to add in bell peppers or olives.

  • Leftover Chicken Breast (2 large breasts or about 2 cups): I love grilling chicken on a Sunday, and then saving some leftovers for this recipe on Mondays. If you are using raw chicken just cook it with whatever method you prefer.
  • Garbanzo Beans, Drained and Rinsed (1 15.5 ounce can): These beans are the epitome of the Mediterranean diet, and a healthy plant-based protein source with fiber!
  • Cucumber, Diced (1 large): Fresh cucumber adds a little crunch and I highly recommend it in this dish.
  • Grape Tomatoes (about 1 cup, quartered): The tomatoes add some extra color and antioxidants.
  • Roasted Red Pepper (1 large, or more): I diced up on large red pepper but I might actually just add the whole jar next time!
  • Avocado (1 large): For added creaminess! The avocado usually lasts about one day before it starts to spoil – so I recommend slicing it up on the day of consumption if you’re eating this dish in a few days.
  • Feta Cheese (3/4 cup): Sub with goat cheese as an alternative, or a dairy-free cheese if needed.
  • Chopped Walnuts (1/2 cup): The walnuts add some healthy fats and the perfect crunch.
  • Light Olive Garden Italian Dressing (1/2 cup): The light Italian dressing is just as tasty and has less calories and sodium (but use whatever you want). Feel free to add more or make a homemade Italian dressing. Season with salt, pepper and garlic powder if you need more flavor.
  • Optional Additions: Olives, quinoa, bell pepper, corn, or whatever you think would be delicious in this salad.

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.

Mixing the ingredients of the Mediterranean salad in a wooden bowl with a spoon.

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!

A close-up of a large forkful of Mediterranean chicken, cucumber and tomato salad with a large bowl of it in the background.

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 in a wooden bowl with a wooden spoon in it.

Mediterranean Chicken, Cucumber and Tomato Salad {Quick and Healthy}

Alex Evink, MS, RD
The easiest, most delicious throw together meal that's packed with veggies, protein and fiber! It makes for an easy meal for busy weeknights and a light, refreshing lunch – especially in the summer! Gluten-Free.
Prep Time 10 minutes
Total Time 10 minutes
Course Main Course
Cuisine Mediterranean
Servings 4 servings
Calories 409 kcal

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

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. 
For larger portions, add more vegetables!
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.
Nutritional information is just an estimation, and individual ingredients and preparation may lead to slight discrepancies. 
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%
Keyword Gluten-Free, High Protein and Fiber Lunch

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