Keto Mediterranean Chicken Salad

Dive into a flavor explosion with this Keto Mediterranean Chicken Salad! This vibrant and refreshing salad is packed with healthy fats, protein, and the delightful tastes of the Mediterranean. Imagine tender shredded chicken mingling with juicy sun-dried tomatoes, briny Kalamata olives, and salty feta cheese, all tossed in a zesty lemon-herb vinaigrette. This isn’t just a salad; it’s a culinary journey to the sun-drenched shores of the Mediterranean, all while staying true to your ketogenic lifestyle. Whether you’re looking for a quick and satisfying lunch, a light yet filling dinner, or a show-stopping appetizer for your next gathering, this Keto Mediterranean Chicken Salad is your perfect solution. Forget bland, boring keto meals; this recipe is a testament to how delicious and diverse low-carb eating can truly be. Prepare to be amazed by the incredible burst of flavor in every bite!

Keto Mediterranean Chicken Salad

A light and flavorful chicken salad perfect for a ketogenic diet. This recipe combines shredded chicken with sun-dried tomatoes, Kalamata olives, and feta cheese, all tossed in a zesty lemon-herb vinaigrette.

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 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
• 1/2 cup Kalamata Olives Pitted and halved
• 1/2 cup Crumbled Feta Cheese
• 1/4 cup Red Onion Finely chopped
• 1/4 cup Fresh Parsley Chopped
• 1/4 cup Fresh Dill Chopped

Dressing

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

Instructions

 

Instructions

• Preheat oven to 375°F (190°C). Place chicken breasts on a baking sheet and bake for 25-30 minutes, or until cooked through.
• Once chicken is cooked, let it cool slightly, then shred or dice.
• 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 and toss gently to combine.
• Taste and adjust seasonings as needed.
• Serve immediately or chill for later. Enjoy!

Notes

For a spicier kick, add a pinch of red pepper flakes to the dressing. You can also substitute other cheeses like goat cheese or parmesan for the feta. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Keyword chicken salad, easy salad, healthy recipe, high protein, keto diet, low-carb, Mediterranean diet, quick recipe

Why You’ll Love This Keto Mediterranean Chicken Salad

This Keto Mediterranean Chicken Salad isn’t just another keto recipe; it’s a culinary masterpiece designed to tantalize your taste buds and nourish your body. Here’s why you’ll absolutely adore it:

• Incredible Flavor Profile: The combination of sun-dried tomatoes, Kalamata olives, feta cheese, fresh herbs, and a vibrant lemon-herb vinaigrette creates a symphony of Mediterranean flavors that are both bold and refreshing. This salad is far from boring!
• Perfect Keto Balance: This recipe adheres strictly to ketogenic principles, offering a healthy balance of healthy fats, protein, and minimal carbohydrates. It’s the perfect meal to keep you in ketosis and satisfied for hours.
• Quick and Easy Preparation: With minimal prep time and simple instructions, this salad is a lifesaver for busy weeknights or spontaneous gatherings. No complicated techniques or hours of cooking are required!
• Versatile and Adaptable: This recipe serves as a blank canvas for your culinary creativity. Feel free to customize it with your favorite keto-friendly additions like avocado, artichoke hearts, or different types of cheese.
• Beautiful Presentation: The vibrant colors and textures of this salad make it a feast for the eyes as well as the palate. It’s perfect for impressing guests or simply treating yourself to a beautiful and healthy meal.
• Satisfying and Filling: The combination of protein-rich chicken and healthy fats keeps you feeling full and energized, preventing those pesky keto-flu symptoms and cravings.
• Make-Ahead Friendly: Prepare this salad in advance and store it in the refrigerator for a grab-and-go lunch or dinner option throughout the week. It’s even better the next day!

Why You Should Try This Keto Mediterranean Chicken Salad Recipe

In a world of restrictive diets, the ketogenic diet often gets a bad rap for being bland and repetitive. This Keto Mediterranean Chicken Salad is here to shatter that misconception! Here’s why you should give this recipe a try:

• Experience the Mediterranean Diet’s Benefits: This salad captures the essence of the Mediterranean diet, renowned for its heart-healthy properties and abundant antioxidants. You’ll enjoy the health benefits alongside the delicious flavors!
• Boost Your Keto Journey: This recipe is a delicious and effective way to stay on track with your ketogenic goals. It’s satisfying, flavorful, and keeps you feeling full, making it easier to resist unhealthy cravings.
• Expand Your Keto Repertoire: Tired of the same old keto recipes? This salad offers a refreshing change of pace, proving that keto can be exciting and adventurous.
• Impress Your Friends and Family: This stunning salad is a conversation starter. Its vibrant colors and unique flavor combination will leave a lasting impression on your guests, keto or not!
• Embrace Healthy Fats: This salad is brimming with healthy fats from olive oil, olives, and feta cheese, which are essential for a balanced keto diet and overall well-being.
• Discover New Flavors: If you’re new to Mediterranean cuisine or keto cooking, this recipe is a fantastic introduction to bold flavors and healthy eating habits.
• Perfect for Any Occasion: From a quick weeknight meal to a sophisticated party appetizer, this Keto Mediterranean Chicken Salad is incredibly versatile and adaptable to any occasion.

Ingredients and Necessary Utensils for Keto Mediterranean Chicken Salad

Gathering the right ingredients and tools is key to creating a perfect Keto Mediterranean Chicken Salad. Let’s explore the specifics:

Detailed List of Ingredients:

• 1.5 lbs boneless, skinless chicken breasts: The protein powerhouse of this salad. Choose high-quality chicken for optimal flavor and texture. Keyword: Keto Chicken Breast
• 1 cup sun-dried tomatoes, oil-packed, drained and chopped: These intensely flavored tomatoes add sweetness and a burst of umami. Make sure to drain them well to avoid a watery salad. Keyword: Sun-dried Tomatoes Keto
• 1/2 cup Kalamata olives, pitted and halved: These briny olives provide a salty counterpoint to the sweetness of the sun-dried tomatoes. Use good quality Kalamata olives for the best flavor. Keyword: Kalamata Olives Keto
• 1/2 cup crumbled feta cheese: This salty, tangy cheese adds a creamy texture and a distinctive Mediterranean flair. Look for high-quality feta cheese for the best results. Keyword: Feta Cheese Keto
• 1/4 cup red onion, finely chopped: Adds a touch of sharpness and bite. Finely chopping it helps to mellow its intensity. Keyword: Red Onion Keto
• 1/4 cup chopped fresh parsley: Adds brightness and freshness. Use fresh parsley for the best aroma and flavor. Keyword: Parsley Keto
• 1/4 cup chopped fresh dill: Provides a slightly anise-like flavor that complements the other ingredients beautifully. Fresh dill is strongly recommended. Keyword: Dill Keto
• 2 tablespoons olive oil: The heart of the Mediterranean diet, olive oil provides healthy fats and a delicious flavor. Use extra virgin olive oil for the best taste. Keyword: Olive Oil Keto
• 2 tablespoons lemon juice: Adds a bright, citrusy tang that balances the richness of the other ingredients. Freshly squeezed lemon juice is always best. Keyword: Lemon Juice Keto
• 1 tablespoon red wine vinegar: A subtle acidity that enhances the overall flavor profile of the dressing. Keyword: Red Wine Vinegar Keto
• 1 teaspoon dried oregano: Adds an earthy, herbaceous note. Keyword: Oregano Keto
• 1/2 teaspoon garlic powder: A touch of savory garlic flavor. Keyword: Garlic Powder Keto
• Salt and black pepper to taste: Season to your preference. Sea salt is a great option. Keyword: Salt and Pepper Keto

Recommended Tools and Utensils:

• Large bowl: For combining all the salad ingredients.
• Small bowl: For whisking together the dressing.
• Whisk: For creating a smooth and emulsified dressing.
• Cutting board: For chopping the vegetables and herbs.
• Sharp knife: For efficiently chopping the ingredients.
• Measuring cups and spoons: For accurate ingredient measurements.
• Serving bowl: For presenting your beautiful Keto Mediterranean Chicken Salad.

Detailed Recipe Steps for Keto Mediterranean Chicken Salad

Follow these easy steps to create your delicious Keto Mediterranean Chicken Salad:

1. Prepare the Chicken: Cook 1.5 lbs of boneless, skinless chicken breasts until fully cooked. You can boil, bake, grill, or pan-fry them. Once cooked, let them cool slightly, then shred or dice the chicken into bite-sized pieces. Tip: For extra flavor, marinate the chicken before cooking.
2. Chop the Vegetables and Herbs: Finely chop the red onion, parsley, and dill. Tip: If you dislike strong red onion flavor, soak the chopped onion in cold water for 10 minutes before adding it to the salad. This will help reduce the sharpness.
3. Prepare the Sun-dried Tomatoes and Olives: Drain the oil-packed sun-dried tomatoes and chop them. Pit and halve the Kalamata olives. Tip: If using sun-dried tomatoes packed in oil, reserve some of the oil to add to the dressing for extra flavor.
4. Crumble the Feta Cheese: Crumble the feta cheese into small pieces. Tip: If your feta is too firm, let it sit at room temperature for a while to soften before crumbling.
5. Combine the Salad Ingredients: In a large bowl, combine the shredded or diced chicken, sun-dried tomatoes, Kalamata olives, feta cheese, red onion, parsley, and dill. Gently toss to combine. Tip: Don’t overmix the salad, as this can bruise the delicate herbs.
6. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, garlic powder, salt, and pepper. Tip: Taste and adjust the seasoning as needed. You can add a pinch of sugar substitute if you prefer a slightly sweeter dressing.
7. Dress the Salad: Pour the dressing over the chicken and vegetable mixture. Gently toss to coat everything evenly. Tip: It’s best to add the dressing just before serving to prevent the salad from becoming soggy.
8. Serve and Enjoy: Serve the Keto Mediterranean Chicken Salad immediately or chill for later. It’s delicious both ways! Tip: Garnish with extra fresh herbs or a sprinkle of feta cheese before serving for an extra touch of elegance.

Tips and Variations for Your Keto Mediterranean Chicken Salad

This Keto Mediterranean Chicken Salad recipe is a fantastic starting point, but feel free to customize it to your liking! Here are some tips and variations to inspire your culinary creativity:

• Add Avocado: Diced avocado adds creaminess and healthy fats.
• Include Artichoke Hearts: Marinated artichoke hearts add a delightful briny tang.
• Experiment with Cheese: Try different types of keto-friendly cheese like goat cheese or parmesan cheese.
• Spice it Up: Add a pinch of red pepper flakes to the dressing for a touch of heat.
• Add Crunch: Toasted slivered almonds or chopped macadamia nuts provide a delightful crunch.
• Make it a Meal Prep Staple: Prepare a large batch on the weekend and enjoy it throughout the week for easy and healthy lunches or dinners. Store in an airtight container in the refrigerator for up to 3 days.
• Avoid Soggy Salad: Add the dressing just before serving to prevent the salad from getting soggy.
• Don’t Overcrowd the Bowl: Make sure you don’t pack the salad too tightly. Allow the ingredients to breathe to avoid a watery texture.

Nutritional Values and Benefits of Keto Mediterranean Chicken Salad

This Keto Mediterranean Chicken Salad is not only delicious but also incredibly nutritious, offering a wealth of health benefits. While exact nutritional values will vary based on the specific ingredients and quantities used, here’s a general overview:

This salad is a great source of:

• High-Quality Protein: From the chicken breast, crucial for muscle building, repair, and satiety.
• Healthy Fats: From olive oil, avocados (if added), olives, and feta cheese, essential for hormone production, brain function, and overall health.
• Antioxidants: From the sun-dried tomatoes, olives, and herbs, protecting your cells from damage caused by free radicals.
• Vitamins and Minerals: Including Vitamin C (from the tomatoes and herbs), Vitamin K (from the parsley), and various minerals from the feta cheese and olives.

Note: The low carbohydrate content makes this salad ideal for those following a ketogenic diet. However, it’s always recommended to use a nutritional calculator to get precise values based on your specific ingredients and portion sizes.

The combination of ingredients in this salad contributes to various health benefits, including improved heart health, enhanced brain function, weight management, and increased energy levels.

FAQs

Conclusion

This Keto Mediterranean Chicken Salad is more than just a recipe; it’s a culinary adventure that combines the health benefits of the Mediterranean diet with the satisfying nature of ketogenic eating. Its vibrant flavors and simple preparation make it a perfect addition to your weekly meal plan, whether you’re a seasoned keto enthusiast or just starting your journey. We hope you’ve enjoyed this in-depth guide and encourage you to try this recipe and share your experience in the comments below! Don’t forget to share your delicious creations on Pinterest! Check out my Pinterest board for more delicious keto recipes! For more ketogenic inspiration, check out some of our other recipes like our Smoky Bourbon BBQ Bacon-Wrapped Meatloaf Cupcakes or our Whipped Feta Garlic Butter Bacon Smash Burgers!