Mediterranean Grilled Chicken Salad

Name: Mediterranean Grilled Chicken Salad
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4 servings
Ingredients: 2 chicken breasts; 4 cups of mixed greens (arugula, spinach); 1 cup cherry tomatoes, halved; 1/2 cucumber, sliced; 1/4 cup red onion, thinly sliced; 1/2 cup Kalamata olives, pitted; 1/3 cup feta cheese, crumbled; 1/4 cup olive oil; 1 lemon, juiced; 2 cloves garlic, minced; 1 teaspoon dried oregano; Salt and pepper to taste

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I absolutely love making this Mediterranean Grilled Chicken Salad on warm sunny days. It's not just refreshing; it’s a vibrant explosion of flavors and colors. I find that marinating the chicken in olive oil, lemon juice, and herbs really enhances the taste, making the meat tender and juicy. This salad is perfect as a light lunch or dinner, and it always impresses guests at gatherings. With fresh vegetables, tangy feta cheese, and a zesty dressing, it’s a dish we can enjoy guilt-free, knowing it's both delicious and nutritious.

Created by

Arabelle Finch

Last updated on 2026-01-24T09:13:34.190Z

I remember the first time I made this Mediterranean Grilled Chicken Salad; the aroma of the marinated chicken on the grill was intoxicating. I decided to throw a small gathering and wanted something light yet flavorful. As I combined the grilled chicken with fresh arugula, tomatoes, and olives, I realized how versatile this salad can be, turning it from a side into a standout main dish.

To elevate the flavors even more, I recommend using a high-quality olive oil for the dressing. It becomes the secret star of the dish, and the freshness of the ingredients truly shines through. Each bite is a little piece of the Mediterranean, transporting us right to the shores of Greece!

        Why You Will Love This Mediterranean Grilled Chicken Salad
        Bursting with fresh Mediterranean flavors and ingredients
Perfectly grilled chicken adds a smoky touch
Quick preparation time, ideal for busy weeknights

      

Choosing the Right Ingredients

When making this Mediterranean Grilled Chicken Salad, the quality of your ingredients can greatly elevate the dish. Opt for fresh, organic mixed greens like arugula and spinach for a nutrient boost and vibrant color. Choose ripe cherry tomatoes for their sweetness, and make sure they are plump and firm, indicating freshness. For the best flavor, use good quality Kalamata olives, as they provide a distinct taste that complements the feta cheese beautifully.

The feta cheese you select can also impact the flavor profile. If possible, go for a block of feta instead of pre-crumbled. Crumbling it yourself will yield a fresher, creamier texture that clings to the vegetables better. For those who are lactose intolerant or prefer a dairy-free option, try using marinated tofu or a plant-based cheese that mimics feta’s tangy taste.

Marinating Techniques

Marinating the chicken is not just about flavor; it also helps in tenderizing the meat. Allowing the chicken to marinate for at least 15 minutes is crucial, but if time permits, marinating for up to 2 hours in the refrigerator can intensify the flavors. This is especially beneficial for chicken breasts, which can become dry if overcooked. Keep an eye on it while grilling; the ideal internal temperature for perfectly cooked chicken is 165°F (75°C).

To amp up the flavors, consider adding a teaspoon of smoked paprika to the marinade for a subtle smokiness that enhances the grilling process. If you prefer a spicy kick, a dash of red pepper flakes can be incorporated. Just remember to adjust seasoning like salt and pepper accordingly to balance the additional flavors.

Storage and Serving Suggestions

This salad serves well fresh, but if you have leftovers, you can store it in an airtight container in the refrigerator for up to two days. If possible, keep the grilled chicken separate from the salad to maintain freshness and prevent sogginess. When storing, drizzle a little extra olive oil and lemon juice over the components to help preserve their flavors.

For variations, try adding grilled vegetables like zucchini or bell peppers for a seasonal twist. You can also substitute quinoa or couscous as a base for a heartier meal. If you’re serving guests, consider presenting the salad on a large platter with the sliced chicken artfully arranged on top for an impressive visual presentation.

Ingredients

Gather the following fresh ingredients to make your salad enjoyable and healthy.

For the Salad

2 chicken breasts
4 cups of mixed greens (arugula, spinach)
1 cup cherry tomatoes, halved
1/2 cucumber, sliced
1/4 cup red onion, thinly sliced
1/2 cup Kalamata olives, pitted
1/3 cup feta cheese, crumbled

For the Marinade & Dressing

1/4 cup olive oil
1 lemon, juiced
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and pepper to taste

These ingredients will come together to create a deliciously refreshing salad.

Instructions

Follow these steps for a perfectly grilled chicken salad.

Marinate the Chicken

In a bowl, combine olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add the chicken breasts and coat them well. Let them marinate for at least 15 minutes.

Grill the Chicken

Preheat the grill over medium-high heat. Grill the marinated chicken for about 6-7 minutes per side until cooked through and juices run clear. Remove from the grill and let rest.

Prepare the Salad

In a large salad bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, olives, and feta cheese.

Slice and Serve

Slice the grilled chicken and place it on top of the salad. Drizzle with additional olive oil and lemon juice if desired, then toss the salad gently before serving.

This salad is best enjoyed immediately, but leftovers can be stored in the fridge for a day.

Pro Tips

Feel free to customize this salad with your favorite vegetables or proteins. Adding grilled shrimp or chickpeas can make it even heartier!

Flavor Pairings

The Mediterranean Grilled Chicken Salad is versatile and can be paired with various complementary sides. Consider serving it alongside a slice of crusty whole grain bread or garlic knots for a satisfying meal. A light soup, such as a tomato basil bisque, can also be a delicious pairing, enhancing the overall Mediterranean experience.

For a refreshing drink option, a lemon or mint-infused water, or even a light white wine like Sauvignon Blanc, would harmonize perfectly with the salad's flavors. If you're hosting a gathering, having a variety of olives on the side can create a fun tasting experience, allowing guests to explore different flavor profiles that enhance their salad.

Grilling Tips

To achieve that perfect grill mark on the chicken, make sure your grill is preheated to a medium-high temperature before you place the chicken on it. This not only sears the meat but also locks in moisture. Avoid crowding the grill; giving each chicken breast space ensures even cooking and better grill marks. If you notice flare-ups, move the chicken to a cooler spot on the grill to prevent it from burning.

Using a meat thermometer is essential for grilling chicken; insert it into the thickest part of the breast without touching bone to ensure an accurate reading. If you find the chicken is browning too quickly, you can reduce the heat slightly or cover the grill partially to control cooking while keeping the chicken juicy.

Adjusting for Dietary Needs

This recipe can easily be modified to cater to different dietary preferences. For a low-carb version, you can substitute the mixed greens with cauliflower rice and keep all other ingredients the same. This not only reduces carbs but adds an interesting texture while maintaining the Mediterranean vibe.

If someone has a gluten sensitivity, you can replace any bread sides with gluten-free options, like quinoa or a chickpea salad. Additionally, for vegans, replace chicken with grilled tempeh or chickpeas and swap the feta for a plant-based cheese or simply omit it, allowing the vibrant flavors of the vegetables to stand out.

Questions About Recipes

→ Can I use frozen chicken for this recipe?

Yes, just make sure to thaw it properly before marinating.

→ What can I substitute for feta cheese?

You can use goat cheese or omit it if you're looking for a dairy-free option.

→ Is this salad good for meal prep?

Absolutely! Just keep the dressing separate until you're ready to eat.

→ What other toppings can I add?

Grilled vegetables, walnuts, or roasted chickpeas would complement this salad beautifully.