Keto Mediterranean Chicken Salad

Are you craving a vibrant, flavorful salad that’s also keto-friendly? Look no further! This Keto Mediterranean Chicken Salad is a delicious and satisfying meal that embodies the best of both worlds. Imagine juicy, shredded chicken tossed with sun-dried tomatoes bursting with Mediterranean sunshine, salty Kalamata olives, creamy feta cheese, and a refreshing lemon-herb vinaigrette. This salad is not just a meal; it’s a culinary journey to the sun-drenched shores of the Mediterranean, all while keeping your macros in check. It’s perfect for a light lunch, a satisfying dinner, or even a make-ahead meal prep for busy weekdays. The combination of healthy fats, protein, and vibrant flavors will leave you feeling energized and satisfied without the guilt. This Keto Mediterranean Chicken Salad is a recipe that will quickly become a staple in your ketogenic diet, a healthy and delicious addition to your weekly meal plan. Prepare to be amazed by the simplicity and exquisite taste of this keto-friendly masterpiece.

Keto Mediterranean Chicken Salad

A light and flavorful keto-friendly salad packed with Mediterranean flavors. Perfect for a quick lunch or dinner.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Main Course, Salad

Cuisine Keto, Mediterranean

Servings 4 servings

Calories 350 kcal

Equipment

• Large Mixing Bowl
• Small Bowl
• Whisk
• Baking Sheet (for chicken)

Ingredients

  

Main Ingredients

• 1.5 lbs Boneless, Skinless Chicken Breasts Cooked and shredded or diced
• 1 cup Sun-dried Tomatoes Oil-packed, drained and chopped
• 0.5 cup Kalamata Olives Pitted and halved
• 0.5 cup Feta Cheese Crumbled
• 0.25 cup Red Onion Finely chopped
• 0.25 cup Fresh Parsley Chopped
• 0.25 cup Fresh Dill Chopped

Dressing Ingredients

• 2 tablespoons Olive Oil
• 2 tablespoons Lemon Juice
• 1 tablespoon Red Wine Vinegar
• 1 teaspoon Dried Oregano
• 0.5 teaspoon Garlic Powder
• to taste Salt
• to taste Black Pepper

Instructions

 

Instructions

• Preheat oven to 375°F (190°C). Season chicken breasts with salt and pepper. Bake for 25-30 minutes, or until cooked through.
• Let the chicken cool slightly, then shred or dice it.
• In a large bowl, combine the shredded chicken, sun-dried tomatoes, olives, feta cheese, red onion, parsley, and dill.
• In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, oregano, garlic powder, salt, and pepper.
• Pour the dressing over the chicken and vegetable mixture.
• Toss gently to combine.
• Serve immediately or chill for later. Enjoy!

Notes

For a spicier salad, add a pinch of red pepper flakes to the dressing. You can also substitute other cheeses, such as goat cheese or parmesan cheese, for the feta cheese.

Keyword chicken salad, delicious, easy, high-protein, ketogenic, low-carb, mediterranean diet, quick

Why You’ll Love This Keto Mediterranean Chicken Salad Recipe

This Keto Mediterranean Chicken Salad is more than just a recipe; it’s a culinary experience. Here’s why you’ll absolutely adore it:

• Incredible Flavor Combination: The blend of salty olives, sweet sun-dried tomatoes, tangy feta, and fresh herbs creates a symphony of tastes that will tantalize your taste buds. Each bite is a burst of Mediterranean sunshine.
• Keto-Friendly Goodness: This salad is perfectly aligned with ketogenic dietary principles, boasting healthy fats from olive oil and feta, ample protein from the chicken, and minimal carbohydrates. You can enjoy this delicious meal without derailing your keto journey.
• Quick and Easy to Make: With minimal prep time and simple steps, this salad is perfect for busy weeknights. It’s ready in under 20 minutes, from start to finish! Perfect for busy weeknights.
• Versatile and Customizable: Feel free to add your own personal touches! Experiment with different herbs, vegetables, or cheeses to create your own unique version of this delicious salad. Add some chopped cucumbers or bell peppers for extra crunch.
• Make-Ahead Friendly: Prepare this salad in advance and store it in the refrigerator for a grab-and-go lunch or dinner throughout the week. This makes it ideal for meal prepping.
• Beautiful Presentation: This salad is visually stunning, making it perfect for entertaining guests or simply adding a touch of elegance to your own meal.
• Satisfying and Filling: The combination of protein and healthy fats ensures that you’ll feel full and satisfied, preventing those mid-afternoon cravings.

Why You Should Try This Keto Mediterranean Chicken Salad

In a world of bland, repetitive keto meals, this Keto Mediterranean Chicken Salad stands out. Here’s why you should give it a try:

• Escape the Keto Rut: If you’re tired of the same old keto recipes, this salad offers a refreshing and exciting change of pace. The bright, fresh flavors will revitalize your keto diet.
• Boost Your Nutrient Intake: This salad is packed with essential vitamins and minerals from the abundance of fresh vegetables and herbs. It’s a delicious way to nourish your body.
• Embrace Mediterranean Flavors: Experience the authentic taste of the Mediterranean without sacrificing your keto goals. This salad beautifully captures the essence of this healthy cuisine.
• Improve Your Gut Health: The olives and herbs in this salad are excellent sources of prebiotics, promoting a healthy gut microbiome. Good gut health is crucial for overall well-being.
• Easy on the Digestion: This light and refreshing salad is gentle on the digestive system, making it a great option for those with sensitive stomachs. The healthy fats are easily digested and contribute to a healthy metabolism.
• Great for Meal Prepping: Prepare a large batch on Sunday to enjoy throughout the week. This salad tastes just as great cold as it does fresh!
• Impress Your Friends and Family: This visually appealing and flavorful salad is sure to impress everyone at your next gathering.

Ingredients and Utensils for Your Keto Mediterranean Chicken Salad

Gathering the right ingredients and utensils will ensure the success of your Keto Mediterranean Chicken Salad. Let’s delve into the specifics:

Detailed List of Ingredients:

• 1.5 lbs boneless, skinless chicken breasts: The star of the show! Choose high-quality chicken for the best flavor. You can roast, grill, or poach your chicken. Ensure it is fully cooked before shredding or dicing.
• 1 cup sun-dried tomatoes, oil-packed, drained and chopped: These add a burst of sweetness and a chewy texture. Look for oil-packed to ensure intense flavour. Draining them thoroughly prevents an overly oily salad.
• 1/2 cup Kalamata olives, pitted and halved: The salty, briny bite of Kalamata olives is essential for authentic Mediterranean flavor. Pitting and halving ensures even distribution throughout the salad.
• 1/2 cup crumbled feta cheese: The creamy, salty tang of feta cheese perfectly complements the other ingredients. Look for high-quality feta cheese, preferably from sheep or goat milk.
• 1/4 cup red onion, finely chopped: Adds a subtle pungency and a nice crunch. Finely chopping helps prevent overpowering the other flavors.
• 1/4 cup chopped fresh parsley: Fresh parsley provides a bright, herbaceous note. Use fresh parsley for the best flavor and aroma.
• 1/4 cup chopped fresh dill: Fresh dill adds a slightly anise-like flavor that enhances the Mediterranean character of the salad. It adds a bright freshness.
• 2 tablespoons olive oil: Use high-quality extra virgin olive oil for the best flavor and health benefits. It contributes healthy fats and richness to the dressing.
• 2 tablespoons lemon juice: Freshly squeezed lemon juice is crucial for acidity and brightness. It brightens the flavors and adds a zest to the dressing.
• 1 tablespoon red wine vinegar: Adds a touch of tartness to balance the sweetness of the sun-dried tomatoes. It adds complexity to the dressing.
• 1 teaspoon dried oregano: Dried oregano adds an earthy, slightly spicy note, complementing the other herbs. It is a classic Mediterranean spice.
• 1/2 teaspoon garlic powder: A subtle hint of garlic enhances the overall savory notes. It adds an aromatic touch to the dressing.
• Salt and black pepper to taste: Adjust seasoning to your preference.

Recommended Tools and Utensils:

• Large bowl: For combining all the salad ingredients.
• Small bowl: For whisking the dressing.
• Whisk: To emulsify the dressing.
• Cutting board: For chopping the vegetables and herbs.
• Sharp knife: For precise chopping.
• Measuring cups and spoons: For accurate measurements.
• Serving bowl: To present your delicious Keto Mediterranean Chicken Salad.

Detailed Recipe Steps for Your Keto Mediterranean Chicken Salad

Follow these steps to create your perfect Keto Mediterranean Chicken Salad:

1. Prepare the Chicken: Cook your chicken breasts. Roasting, grilling, or poaching are all excellent options. Once cooked, let the chicken cool slightly, then shred or dice it into bite-sized pieces. **Ensure the chicken is fully cooked to an internal temperature of 165°F (74°C).**
2. Prep the Vegetables and Herbs: While the chicken is cooling, prepare the remaining ingredients. Finely chop the red onion, parsley, and dill. Drain the oil-packed sun-dried tomatoes and chop them. Pit and halve the Kalamata olives. Crumble the feta cheese. **Chopping the ingredients consistently will enhance the overall texture of the salad.**
3. Combine the Salad Ingredients: In a large bowl, combine the shredded or diced chicken, sun-dried tomatoes, olives, feta cheese, red onion, parsley, and dill. **Gently toss to ensure everything is evenly distributed.**
4. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, oregano, garlic powder, salt, and pepper. **Whisk vigorously to emulsify the dressing and create a smooth consistency.** Taste and adjust the seasoning as needed. You can add a pinch of red pepper flakes for a touch of heat.
5. Dress the Salad: Pour the dressing over the chicken and vegetable mixture. **Gently toss to coat everything evenly.** Avoid over-mixing, as this can bruise the herbs and make the salad soggy.
6. Serve and Enjoy: Serve the Keto Mediterranean Chicken Salad immediately or chill it in the refrigerator for later. It tastes delicious both ways! **Garnish with extra fresh herbs or a sprinkle of feta cheese before serving for an elegant touch.**

Tips and Variations for Your Keto Mediterranean Chicken Salad

Here are some tips and variations to elevate your Keto Mediterranean Chicken Salad experience:

• Ingredient Alternatives: Feel free to substitute ingredients based on your preferences or dietary needs. For example, you can use different types of olives (green olives, Castelvetrano olives), or substitute goat cheese for feta.
• Add Some Crunch: Incorporate some chopped celery, cucumber, or bell peppers for added crunch and freshness. Toasted slivered almonds or walnuts would also add delightful texture and healthy fats.
• Spice it Up: Add a pinch of red pepper flakes to the dressing for a touch of heat. Alternatively, use a spicier variety of olive like Castelvetrano olives.
• Herb Variations: Experiment with other fresh herbs like mint, basil, or oregano to customize the flavor profile. A mix of herbs offers a unique flavor profile.
• Protein Options: While chicken is fantastic, you could also use grilled shrimp, cooked salmon, or even leftover steak for a protein boost.
• Avoid Overdressing: Add the dressing gradually, tasting as you go. It’s better to underdress than overdress, as the salad will become soggy. The dressing should be just enough to coat all the ingredients. You can always add more dressing later if needed.
• Make it Ahead: This salad is perfect for meal prepping. Prepare it in advance and store it in an airtight container in the refrigerator for up to 3 days. The flavors will meld beautifully overnight.

Nutritional Values and Benefits of Keto Mediterranean Chicken Salad

This Keto Mediterranean Chicken Salad is not only delicious but also boasts impressive nutritional benefits:

(Note: The exact nutritional values will vary depending on the specific ingredients used and portion size. The following is an approximation for a single serving.)

• Calories: Approximately 400-500 calories per serving.
• Protein: Approximately 35-45 grams of protein per serving, contributing to satiety and muscle maintenance.
• Healthy Fats: Abundant healthy fats from olive oil and feta cheese support heart health and brain function.
• Low Carbohydrates: This recipe is carefully designed to be low in net carbs, fitting perfectly into a ketogenic diet.
• Vitamins and Minerals: The fresh herbs, vegetables, and chicken provide an array of essential vitamins and minerals, contributing to overall health and well-being.

Benefits of Key Ingredients:

• Chicken: Excellent source of lean protein, crucial for muscle building and repair.
• Olive Oil: Rich in monounsaturated fats, promoting heart health and reducing inflammation.
• Sun-dried Tomatoes: Packed with antioxidants and lycopene, offering numerous health benefits.
• Kalamata Olives: Good source of healthy fats and antioxidants.
• Feta Cheese: Provides calcium and protein.
• Herbs: Boost immunity and provide antioxidants.

FAQs

Conclusion

This Keto Mediterranean Chicken Salad is a true culinary gem. Its vibrant flavors, ease of preparation, and nutritional benefits make it a must-try recipe for anyone following a ketogenic diet or simply looking for a healthy and delicious meal. The perfect balance of protein, healthy fats, and refreshing flavors will leave you feeling energized and satisfied. Don’t forget to share your experience making this recipe in the comments below! And be sure to check out our other delicious keto recipes on the blog, like our Asparagus Lemon Basil Ricotta Stuffed Shells or Tortellini with Cream and Spinach with Shrimp for more keto-friendly inspiration. Happy cooking!

For more keto-friendly recipe ideas, check out our Pinterest board: Ovia Recipes Pinterest