Greek-Inspired Low Carb Chicken Salad – Bright, Fresh, and Satisfying

Think of everything you love about a classic Greek salad—crunchy cucumbers, briny olives, juicy tomatoes—and mix it with tender chicken and a creamy, lemony dressing. This Greek-inspired low carb chicken salad brings all those flavors together in a way that’s light yet filling. It’s easy enough for a weekday lunch but special enough to serve to guests.

You can meal prep it ahead, pack it for work, or pile it on crisp lettuce leaves for a quick dinner. The best part: it tastes even better after an hour in the fridge as the flavors meld.

Greek-Inspired Low Carb Chicken Salad - Bright, Fresh, and Satisfying

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings 4 servings

Ingredients

  

• Cooked chicken: 3 cups, diced or shredded (rotisserie works great)
• Cucumber: 1 large English cucumber, diced (or 2 Persian cucumbers)
• Cherry or grape tomatoes: 1.5 cups, halved
• Red bell pepper: 1 medium, diced
• Red onion: 1/4 small, finely sliced
• Kalamata olives: 1/2 cup, pitted and sliced
• Feta cheese: 3/4 cup, crumbled
• Fresh herbs: 1/4 cup chopped parsley and/or dill
• Romaine or butter lettuce: Optional, for serving
• Extra-virgin olive oil: 1/3 cup
• Lemon: Zest and juice of 1 large lemon
• Red wine vinegar: 1 tablespoon
• Greek yogurt or mayonnaise: 2 tablespoons (Greek yogurt is lighter; mayo is richer)
• Dijon mustard: 1 teaspoon
• Garlic: 1–2 cloves, minced
• Dried oregano: 1 teaspoon
• Sea salt and black pepper: To taste

Instructions

 

• Make the dressing: In a small bowl, whisk olive oil, lemon zest, lemon juice, red wine vinegar, Greek yogurt or mayo, Dijon, garlic, oregano, salt, and pepper until smooth and creamy.
• Prep the veggies: Dice the cucumber and bell pepper, halve the tomatoes, thinly slice the red onion, and slice the olives.
• Combine the base: In a large mixing bowl, add the chicken, cucumber, tomatoes, bell pepper, red onion, and olives.
• Add feta and herbs: Sprinkle in crumbled feta and chopped parsley or dill.
• Toss with dressing: Pour the dressing over the salad and gently fold until everything is evenly coated. Taste and adjust salt, pepper, or lemon.
• Chill briefly (optional but recommended): Let the salad rest in the fridge for 20–30 minutes to let flavors mingle.
• Serve: Spoon over crisp romaine or butter lettuce, wrap in lettuce cups, or enjoy as is. A squeeze of fresh lemon right before serving brightens it up.

Why This Recipe Works

• Big flavor, low effort: The dressing uses pantry staples like olive oil, lemon, garlic, and oregano to deliver bright, zesty flavor fast.
• Protein-packed and low carb: Chicken keeps you full, while chopped veggies add crunch without the carb load of pasta or grains.
• Balanced textures: Creamy dressing, crisp cucumbers, juicy tomatoes, and salty feta create a satisfying bite every time.
• Flexible and forgiving: Use leftover chicken, rotisserie chicken, or grilled breasts. Swap veggies based on what you have.
• Make-ahead friendly: It holds well in the fridge, making it ideal for lunches or quick dinners throughout the week.

Shopping List

• Cooked chicken: 3 cups, diced or shredded (rotisserie works great)
• Cucumber: 1 large English cucumber, diced (or 2 Persian cucumbers)
• Cherry or grape tomatoes: 1.5 cups, halved
• Red bell pepper: 1 medium, diced
• Red onion: 1/4 small, finely sliced
• Kalamata olives: 1/2 cup, pitted and sliced
• Feta cheese: 3/4 cup, crumbled
• Fresh herbs: 1/4 cup chopped parsley and/or dill
• Romaine or butter lettuce: Optional, for serving

For the dressing:

• Extra-virgin olive oil: 1/3 cup
• Lemon: Zest and juice of 1 large lemon
• Red wine vinegar: 1 tablespoon
• Greek yogurt or mayonnaise: 2 tablespoons (Greek yogurt is lighter; mayo is richer)
• Dijon mustard: 1 teaspoon
• Garlic: 1–2 cloves, minced
• Dried oregano: 1 teaspoon
• Sea salt and black pepper: To taste

Instructions

1. Make the dressing: In a small bowl, whisk olive oil, lemon zest, lemon juice, red wine vinegar, Greek yogurt or mayo, Dijon, garlic, oregano, salt, and pepper until smooth and creamy.
2. Prep the veggies: Dice the cucumber and bell pepper, halve the tomatoes, thinly slice the red onion, and slice the olives.
3. Combine the base: In a large mixing bowl, add the chicken, cucumber, tomatoes, bell pepper, red onion, and olives.
4. Add feta and herbs: Sprinkle in crumbled feta and chopped parsley or dill.
5. Toss with dressing: Pour the dressing over the salad and gently fold until everything is evenly coated.

   Taste and adjust salt, pepper, or lemon.

6. Chill briefly (optional but recommended): Let the salad rest in the fridge for 20–30 minutes to let flavors mingle.
7. Serve: Spoon over crisp romaine or butter lettuce, wrap in lettuce cups, or enjoy as is. A squeeze of fresh lemon right before serving brightens it up.

Keeping It Fresh

Store the salad in an airtight container in the fridge for up to 3 days. If you want the veggies extra crisp, store the dressing separately and toss right before serving.

Feta can soften over time; if you prefer distinct crumbles, add a bit more right before eating. For meal prep, portion into single-serve containers and pack lettuce on the side so it stays crunchy.

Why This is Good for You

• Protein and satisfaction: Chicken delivers lean protein to keep you full and steady your energy.
• Healthy fats: Olive oil and olives provide heart-healthy monounsaturated fats that support fullness and flavor.
• Low carb, high fiber: Non-starchy vegetables like cucumbers, peppers, and tomatoes add fiber, hydration, and vitamins without heavy carbs.
• Calcium and probiotics: Feta offers calcium, and using Greek yogurt in the dressing can add gut-friendly cultures.
• Antioxidants: Lemon, herbs, and colorful veggies bring a mix of antioxidants that support overall wellness.

Pitfalls to Watch Out For

• Watery salad: Cucumbers and tomatoes can release liquid. Use firm produce, pat cucumbers dry after dicing, and don’t overdress.
• Over-salting: Feta and olives are salty.

  Add salt last, after tasting the dressed salad.

• Bland chicken: Use well-seasoned or smoked/roasted chicken for best flavor. A pinch of extra oregano and pepper helps if your chicken is plain.
• Soggy lettuce: If serving on greens, keep them separate until just before eating.
• Too tangy or too rich: Balance lemon and yogurt/mayo. If it’s sharp, add a splash more olive oil.

  If it’s heavy, bump up lemon juice or vinegar.

Alternatives

• Protein swaps: Use grilled turkey, canned tuna, or chickpeas for a vegetarian option. Shrimp also works beautifully.
• Dairy-free: Skip feta and use a dairy-free mayo or tahini in the dressing. Add capers for extra briny punch.
• Herb variations: Try mint, basil, or oregano leaves instead of dill or parsley.
• Crunch factor: Add chopped celery or sliced radishes.

  For low-carb crunch, toss in roasted pumpkin seeds.

• Extra creaminess: Add diced avocado just before serving (it may brown if stored too long).
• Spice it up: Add a pinch of red pepper flakes or a drizzle of harissa for gentle heat.

FAQ

Can I use rotisserie chicken?

Yes, rotisserie chicken is perfect here. Remove the skin, shred or dice the meat, and season lightly with salt and pepper if needed before adding it to the salad.

Is this salad keto-friendly?

It’s naturally low carb and can fit a keto approach. Use mayo instead of yogurt, go easy on tomatoes and onions, and be mindful of portion sizes of feta and olives to manage macros.

How can I make it ahead for the week?

Mix the chicken, peppers, olives, and onions with dressing.

Keep cucumbers, tomatoes, feta, and herbs separate and combine within 24 hours of serving for best texture.

What if I don’t like raw onion?

Soak sliced onion in cold water for 10 minutes to mellow the bite, or replace with thinly sliced scallions for a gentler flavor.

What can I serve it with?

Serve over greens, in lettuce wraps, or alongside grilled zucchini or roasted eggplant. If you’re not strict low carb, pair with warm pita wedges.

How do I cook chicken for this recipe?

Season chicken breasts with salt, pepper, and oregano. Roast at 400°F (200°C) for 20–25 minutes until juices run clear, or grill 5–7 minutes per side.

Let rest, then dice or shred.

Can I freeze this salad?

Freezing isn’t recommended. The fresh vegetables and dairy can weep and separate after thawing. Make only what you can enjoy within a few days.

In Conclusion

This Greek-inspired low carb chicken salad is fresh, filling, and simple to pull together.

With bright lemon, crunchy veggies, and savory feta, it hits all the right notes without weighing you down. Keep it classic or tailor it to your taste with the variations above. Whether you meal prep or serve it right away, this has all the makings of a weeknight favorite.