Go Back
–+ servings
A Mediterranean chicken, cucumber and tomato salad in a large wooden bowl next to wooden serving spoons on the counter.

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

Author: Alex Evink, MS, RD
409kcal
5 from 1 vote
Share Print
Prep 10 minutes
Total 10 minutes
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.
Servings 4 servings
Course Main Course
Cuisine Mediterranean

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

Method

  1. 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.
  2. Dice chicken, cucumber and roasted red pepper into bite-sized pieces. Quarter the tomatoes. I love to use a vegetable chopper for this recipe. Slice avocado either in bite-sized chunks or slices. Add everything to a bowl, along with the dressing.
  3. 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.

Nutrition

Calories409kcalCarbohydrates19.2gProtein30.5gFat23.8gSodium871mgFiber6.1g

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. 
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%

Tried this recipe?

Let us know how it was!