Tzatziki Chicken Salad is a fresh and flavorful twist on classic chicken salad, featuring the creamy, tangy goodness of tzatziki sauce. Tender, shredded or diced chicken is mixed with a refreshing blend of Greek yogurt, cucumber, garlic, dill, and lemon juice, creating a light yet satisfying dish. The cool, herby tzatziki pairs perfectly with the savory chicken, while optional add-ins like diced red onion, cherry tomatoes, or crumbled feta cheese can enhance the Mediterranean flavors.
I first made this dish as a healthier alternative to mayonnaise-based chicken salads, and it quickly became a go-to recipe for meal prep and easy lunches. What I love most about Tzatziki Chicken Salad is how versatile it is—you can serve it on pita bread, in a wrap, over a bed of greens, or simply enjoy it on its own. It’s a refreshing, protein-packed option that feels indulgent while keeping things light and nutritious!
Perfect for:
- Weeknight dinners
- Meal prep
- Mediterranean cuisine lovers
- Summer gatherings
- Light, refreshing meals
Why You’ll Love This Recipe
Here are 10 reasons why this Tzatziki Chicken Salad will become a favorite in your meal rotation:
- Fresh and Flavorful: The combination of crispy vegetables and savory grilled chicken creates a deliciously balanced dish.
- Cool and Creamy Dressing: The tzatziki dressing is refreshing and rich, with the perfect balance of tanginess and creaminess.
- Protein-Packed: The grilled chicken breast provides lean protein, making this salad a filling and satisfying meal.
- Quick and Easy: Ready in under 30 minutes, this salad is perfect for busy weeknights or a quick lunch.
- Customizable Ingredients: You can adjust the veggies or protein, or even add extra toppings like olives or feta cheese.
- Perfect for Meal Prep: This salad stores well and stays fresh for a few days, making it ideal for meal prep.
- Low-Carb and Gluten-Free: Naturally low in carbs and gluten-free, this salad fits into various dietary preferences.
- Great for Hot Days: A light, no-cook meal that’s perfect for warm weather or as a refreshing lunch.
- Vibrant and Colorful: The combination of fresh vegetables and grilled chicken makes this salad visually appealing.
- Herb-Infused: The tzatziki dressing, with dill, garlic, and lemon, offers a burst of Mediterranean flavor.
Preparation and Cooking Time
- Total Time: 25 minutes
- Preparation Time: 15 minutes
- Cooking Time: 10 minutes
- Servings: 4 servings
- Calories per serving: Approximately 350-400 calories
- Key Nutrients: Protein: 30g, Carbs: 10g, Fat: 22g
Ingredients
For the Salad:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- ½ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- 1 cup mixed greens or lettuce
- 1 tablespoon fresh parsley, chopped
For the Tzatziki Dressing:
- 1 cup plain Greek yogurt
- ½ cucumber, grated and drained
- 2 cloves garlic, minced
- 1 tablespoon fresh dill, chopped
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Ingredient Highlights
- Greek Yogurt: Provides a creamy, protein-rich base for the tzatziki dressing.
- Fresh Cucumber: Adds crunch and freshness to the salad and tzatziki dressing.
- Paprika on Chicken: Adds a touch of smokiness and color to the grilled chicken.
- Fresh Dill and Lemon: Infuses the dressing with authentic Mediterranean flavor.
Step-by-Step Instructions
Prepare the Chicken:
- Season the Chicken: Rub the chicken breasts with olive oil, paprika, salt, and pepper.
- Grill the Chicken: Heat a grill pan over medium-high heat. Grill the chicken for 5-6 minutes per side or until fully cooked through.
- Rest and Slice: Let the chicken rest for a few minutes before slicing it into thin strips.
Make the Tzatziki Dressing:
- Combine Ingredients: In a bowl, mix Greek yogurt, grated cucumber, garlic, dill, lemon juice, olive oil, salt, and pepper.
- Stir to Combine: Stir until smooth and well-combined. Adjust seasoning as desired.
Assemble the Salad:
- Prepare the Vegetables: In a large salad bowl, combine diced cucumber, cherry tomatoes, red onion, and mixed greens.
- Add the Chicken: Add the sliced grilled chicken on top of the vegetables.
- Drizzle with Dressing: Pour the tzatziki dressing over the salad and toss gently to combine.
- Garnish: Top with fresh parsley and any additional toppings of your choice (e.g., olives or feta).
Serve:
- Serve Chilled or Room Temperature: This salad can be served immediately or chilled for later. Enjoy!
How to Serve
Here are 10 serving suggestions for Tzatziki Chicken Salad:
- With Pita Bread: Serve alongside warm pita bread for a more filling meal.
- As a Wrap: Wrap the salad in a whole wheat or gluten-free wrap for a portable lunch.
- With Hummus: Pair with a side of hummus for a Mediterranean-inspired snack.
- For Meal Prep: Pack the salad in individual containers for easy grab-and-go lunches.
- With Feta Cheese: Add crumbled feta cheese for an extra touch of Mediterranean flavor.
- With Olives: Toss in Kalamata or green olives for an added briny flavor.
- For a Larger Meal: Serve with quinoa or couscous for a more hearty option.
- As a Side Salad: Pair with grilled meats, fish, or falafel for a complete Mediterranean meal.
- With Roasted Vegetables: Serve alongside roasted vegetables for a more substantial dinner.
- For a Picnic: Pack in a portable container for a refreshing outdoor meal.
Additional Tips
- Use Grilled Chicken: For an extra smoky flavor, grill the chicken instead of using boiled or roasted chicken.
- Make Ahead: Prepare the salad and store it in the fridge for up to 2 hours before serving. This allows the flavors to meld.
- Add Fresh Herbs: Fresh dill and mint will enhance the flavor profile of the tzatziki dressing and make it more authentic.
- Crisp Vegetables: Choose crunchy vegetables like cucumber and bell peppers to add texture to the salad.
- Add Feta: Crumbled feta cheese gives a tangy, creamy element that complements the tzatziki sauce.
- Toast the Nuts: Toast almonds or walnuts before adding them to the salad for a rich, nutty flavor.
- Lemon Zest: A little lemon zest can elevate the brightness of the tzatziki and add a fresh, citrusy touch.
- Add Olives: Kalamata olives can add a briny, Mediterranean flair to the salad.
- Vegan Option: Substitute the chicken with grilled tofu or chickpeas for a plant-based version.
- Serve with Pita: For a fuller meal, serve the salad with warm pita bread or pita chips on the side for extra crunch.
Recipe Variations
- Add Feta Cheese: Crumble some feta cheese into the salad for extra flavor.
- Add Quinoa or Couscous: Make the salad heartier by adding cooked quinoa or couscous.
- Vegan Option: Substitute grilled tofu or chickpeas for the chicken for a plant-based version.
- Add Avocado: Sliced avocado can add a creamy texture and extra richness to the salad.
- Spicy Version: Add a sprinkle of red pepper flakes to the chicken or dressing for a spicy kick.
- Roasted Chicken: Use leftover roasted chicken for an even quicker meal.
- Add Pine Nuts: Toasted pine nuts can add crunch and a nutty flavor to the salad.
Special Equipment
- Grill Pan or Outdoor Grill: For grilling the chicken to perfection.
- Grater: For grating the cucumber for the tzatziki dressing.
- Sharp Knife: For slicing the chicken and vegetables.
- Mixing Bowls: For preparing the tzatziki dressing and tossing the salad.
- Tongs or Salad Servers: For tossing and serving the salad evenly.
FAQ Section
- Can I use store-bought tzatziki instead of homemade?
Yes, store-bought tzatziki can be used, but homemade is always fresher. - How long will the salad last in the fridge?
The salad will stay fresh for up to 2 days in the fridge. Keep the dressing separate if possible. - Can I use grilled vegetables in this salad?
Yes, grilled veggies like zucchini, eggplant, or bell peppers can add extra flavor. - Can I make the dressing ahead of time?
Absolutely! The tzatziki dressing can be made a day ahead and stored in the fridge. - Can I use a different protein?
Yes, grilled lamb, beef, or even shrimp would be great substitutes. - How do I make this salad more filling?
Add quinoa, couscous, or chickpeas for additional texture and protein. - Can I use a different type of yogurt?
Yes, you can use plain non-dairy yogurt for a dairy-free version. - Can I make this salad spicy?
Yes, add chili flakes to the chicken or dressing for a spicy version. - Is this salad gluten-free?
Yes, this salad is naturally gluten-free as long as you use gluten-free pita or wrap. - Can I freeze the chicken for later use?
Yes, grilled chicken can be frozen for up to 2 months and used later in this salad.
Conclusion
Tzatziki Chicken Salad is a refreshing and flavorful dish that combines tender chicken with the creamy, tangy goodness of tzatziki sauce. Made with Greek yogurt, cucumber, garlic, lemon juice, and fresh dill, the tzatziki adds a light and zesty touch to the salad, making it perfect for a healthy lunch or dinner. The chicken is typically grilled, roasted, or shredded, then tossed with crisp vegetables like lettuce, cherry tomatoes, red onion, and bell peppers for added crunch and color.
This salad is versatile and can be served in a variety of ways—enjoy it as a standalone dish, wrap it in pita bread for a Mediterranean-style sandwich, or pair it with a side of warm flatbread. You can also add extras like olives, feta cheese, or quinoa for even more flavor and texture.
I can’t wait to see how your Tzatziki Chicken Salad turns out! Be sure to share your photos on Instagram and tag me—I’d love to see your fresh, zesty creations. Don’t forget to leave a comment and let me know how you made this dish your own!