Mediterranean Chopped Chicken Salad
Servings: people
This Mediterranean Chopped Chicken Salad is a high-protein, fiber-rich meal with crisp veggies, chickpeas, feta, and a bright lemon dressing. Quick to assemble and satisfying, it’s perfect for lunch, dinner, or meal prep.
Ingredients
- 2 cups shredded cooked chicken rotisserie, roasted, poached, or canned
- 1 head romaine lettuce chopped
- 1½ cups cherry tomatoes halved
- 1 cup cucumber diced
- ½ cup red onion thinly sliced
- ½ cup olives halved
- 1 can chickpeas 15 oz /400 g can - drained and rinsed or 1½ cup cooked chickpeas
- ½ cup feta cheese crumbled - optional
- 4 eggs boiled - optional
For the Dressing
- ¼ cup olive oil extra virgin
- 3 tablespoons lemon juice + 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 1 tablespoon mustard Dijon or yellow
- 1 tablespoon honey or maple syrup
- ½ teaspoon salt or more to taste + black pepper
Instructions
- Boil the eggs (if using): Bring a small pot of water to a boil. Gently add 4 eggs and boil for 8 minutes. Drain and cool under cold running water. Peel and cut into halves or quarters.
- Make the dressing: In a medium bowl, whisk together ¼ cup olive oil, 3 tablespoons lemon juice, lemon zest, 1 teaspoon dried oregano, 1 tablespoon mustard, 1 tablespoon honey, ½ teaspoon salt, and a few turns of black pepper.
- Flavor the chickpeas: Add 1 can chickpeas (drained well) to the dressing and stir. Let them sit while you prepare the rest. This helps them soak up flavor.
- Chop and Assemble: Chop 1 head romaine lettuce into bite-size pieces. Cut 1½ cups cherry tomatoes in half. Dice 1 cup cucumber. Thinly slice ½ cup red onion.In a large bowl, add the lettuce, tomatoes, cucumber, onion, ½ cup olives, 2 cups shredded cooked chicken, ½ cup feta cheese, and marinated chickpeas with the dressing.
- Toss and serve: Top with eggs. Toss everything together right before serving so the lettuce stays crisp. Enjoy right away or refrigerate leftovers for up to 3 days.
Notes
Substitutions
- Shredded cooked chicken → Rotisserie, roasted leftovers, poached, canned, grilled thighs, turkey, sliced chicken kebabs, or chicken souvlaki
- Romaine lettuce → Iceberg for extra crunch, baby spinach for softer texture, or chopped kale (massage first)
- Cherry tomatoes → Grape tomatoes or chopped vine tomatoes
- Cucumber → English cucumber, Persian cucumber, or thin zucchini ribbons
- Red onion → Shallots, green onions, or soak red onion in water to mellow
- Olives → Kalamata, Castelvetrano, black olives, or capers
- Chickpeas → White beans, cannellini beans, or cooked lentils
- Feta cheese → Skip or substitute with goat cheese, shaved Parmesan, or small mozzarella cubes
- Eggs → Skip entirely or add extra chicken for more protein
- Extra virgin olive oil → Avocado oil or light olive oil
- Lemon juice and zest → Red wine vinegar or white wine vinegar
- Dried oregano → Italian seasoning or a mix of thyme and basil
- Dijon mustard → Whole grain mustard or a small spoon of Greek yogurt
- Honey → Maple syrup or a pinch of sugar
- Chop small and even → Better texture and balanced bites in every forkful.
- Marinate the chickpeas → 10 minutes in the dressing builds deeper flavor fast.
- Start with cold ingredients → Keeps the salad crisp and fresh.
- Season in layers → Taste before and after tossing. Feta and olives add salt.
- Dry the lettuce well → Water dilutes the dressing. Spin or pat dry.
- Add feta last if prepping ahead → Keeps its texture and shape.
- Cooking for mixed diets? → Serve the base salad, let everyone add chicken, eggs, or feta.
- Storage tip → Store in airtight containers up to 3 days. Keep lettuce and dressing separate for best texture.
- Nutrition note → Sodium is estimated. Some dressing and salty ingredients stay behind in the bowl, so actual intake is often lower.
