Refreshing Keto Mediterranean Chicken Salad Recipe Bowl

Summer’s call for light, refreshing meals that pack incredible flavor without weighing you down, and this low-carb keto Mediterranean chicken salad recipe delivers every single time.

Tender grilled chicken meets a vibrant medley of crisp vegetables and zesty herbs.

Drizzled with a tangy olive oil and lemon dressing, each bite transports you to sunny Mediterranean coastlines.

The combination of protein-rich chicken and fresh ingredients creates a perfectly balanced meal that satisfies without excess carbohydrates.

Colorful bell peppers, cucumber, and kalamata olives add delightful texture and authentic Mediterranean flair.

Packed with nutrients and stunning flavors, this salad turns an ordinary lunch into a culinary adventure.

You’ll love how quickly this dish comes together, making healthy eating both delicious and effortless.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Calories: 490 kcal

Servings: 4

Tools That Help Bring This Keto Mediterranean Chicken Salad Together

• Large Bowl: Spacious mixing container for combining salad ingredients.
• Small Bowl: Compact vessel for whisking dressing ingredients.
• Whisk: Essential tool for blending dressing components smoothly.
• Knife: Sharp utensil for chopping vegetables and herbs.
• Cutting Board: Sturdy surface for preparing ingredients safely.
• Measuring Spoons: Precise tools for accurate seasoning amounts.

How to Make a Low Carb Mediterranean Chicken Salad from Scratch

• Mediterranean Flavor Fusion

A vibrant blend of tender chicken, tangy cheese, and crisp vegetables creates a light, zesty salad that transports your taste buds to sunny coastal regions. This protein-packed dish bursts with Mediterranean charm.

• Creamy Dressing Magic

Whisk together a silky smooth sauce that combines zesty lemon, rich olive oil, and smooth mayonnaise. Each ingredient adds a layer of complexity and depth to elevate the entire salad experience.

• Harmonious Blend

Gently toss the salad mixture with the creamy dressing, ensuring every morsel gets perfectly coated. The result is a mouthwatering dish that balances textures and flavors in one delightful bite.

Ways to Customize and Enhance Your Mediterranean Chicken Salad

• Swap chicken with grilled shrimp, canned tuna, or rotisserie turkey for a quick protein twist that keeps the Mediterranean vibe alive.
• Sprinkle chopped almonds, sunflower seeds, or pumpkin seeds to add delightful texture and extra healthy fats perfect for keto diets.
• Replace bell peppers with cucumber, cherry tomatoes, or roasted zucchini to experiment with fresh flavor combinations while maintaining low-carb integrity.
• Blend Greek yogurt into the mayonnaise for a tangier taste, or add fresh garlic and herbs like oregano to intensify the Mediterranean profile.

Smart Ideas for Serving Keto Mediterranean Chicken Salad with Flair

• Elevate Your Plate with Fresh Greens: Serve this vibrant Mediterranean chicken salad on a bed of crisp mixed greens or baby spinach for added nutrition and texture.
• Wrap It Up with Lettuce: Create low-carb lettuce wraps by spooning the salad into large butter lettuce or romaine leaves for a light, refreshing meal option.
• Pair with Keto-Friendly Sides: Complement the salad with cucumber slices, marinated artichoke hearts, or a small portion of roasted zucchini to enhance the Mediterranean flavors and keep the meal low-carb.
• Transform into Stuffed Avocado: Hollow out ripe avocado halves and fill them with the chicken salad for a creamy, satisfying presentation that adds healthy fats to your dish.

Storage Tips to Keep Mediterranean Chicken Salad Fresh and Tasty

• Store Smartly in Sealed Containers: Transfer the chicken salad into airtight glass or plastic containers to maintain freshness and prevent flavor absorption from other foods in the refrigerator.
• Refrigerate for Optimal Taste: Keep the salad chilled and consume within 3-4 days for the best texture and flavor, ensuring ingredients stay crisp and dressing remains creamy.
• Prep-Ahead Potential: Prepare the chicken and chop vegetables separately, storing them in different containers to maintain maximum crispness and allow flexible meal planning throughout the week.
• Avoid Freezing for Best Results: This Mediterranean-style salad contains fresh ingredients and creamy dressing, which can separate or become watery when frozen, so enjoying it fresh is recommended for the most delicious experience.

What You’ll Need for Mediterranean Chicken Salad, Keto Style

• Chicken: Lean protein powerhouse that adds hearty texture and satisfying flavor to the Mediterranean-style salad.
• Feta Cheese: Creamy, tangy cheese that brings authentic Mediterranean zest and rich protein boost.

• Bell Pepper: Vibrant vegetable adding crisp texture and sweet notes with maximum nutritional punch.
• Red Onion: Sharp, pungent ingredient that provides bright flavor and delightful crunch.
• Fresh Basil: Aromatic herb that delivers garden-fresh brightness and classic Mediterranean essence.

• Black Olives: Briny, rich Mediterranean staple that introduces deep, intense flavor complexity.
• Mayonnaise: Silky binding agent that creates smooth, creamy dressing consistency.
• Lemon Juice: Zesty citrus element that brightens and balances the entire salad profile.
• Olive Oil: Rich, smooth Mediterranean liquid gold that adds luxurious depth.
• Dijon Mustard: Tangy condiment that provides subtle heat and sophisticated undertone.
• Italian Seasoning: Aromatic herb blend that infuses traditional Mediterranean warmth.
• Black Pepper: Spicy, sharp seasoning that elevates overall taste experience.
• Sea Salt: Pure mineral enhancer that perfectly rounds out all flavor notes.

Vibrant Low Carb Keto Mediterranean Chicken Salad Recipe

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• Total Time: 40 minutes
• Yield: 4 1x

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Description

Mediterranean chicken salad provides a delightful low-carb keto-friendly meal combining grilled chicken, crisp vegetables, and zesty herbs. Packed with protein and healthy fats, this refreshing dish will satisfy you while supporting nutritional goals.

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Ingredients

Scale 1x2x3x

• 2.5 cups / 300g shredded cooked chicken
• ⅓ cup / 50g crumbled feta cheese
• ½ cup / 75g diced bell pepper (any colour)
• ⅓ cup / 50g sliced black olives
• ¼ cup / 40g diced red onion
• ¼ cup / 10g fresh basil leaves, cut into ribbons
• ½ cup / 120g mayonnaise
• 1 tbsp / 15ml lemon juice
• 1 tbsp / 15ml extra virgin olive oil
• ½ tbsp / 7g Dijon mustard
• ½ tsp Italian seasoning (optional)
• 1/8 tsp ground black pepper
• 1/8 tsp sea salt

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Instructions

1. Chicken Preparation: Shred cooked chicken into uniform, bite-sized pieces using two forks, ensuring a consistent texture throughout the salad.
2. Vegetable Precision: Finely dice bell peppers and red onions, creating uniform cubes that distribute evenly and provide a crisp crunch to the Mediterranean-inspired dish.
3. Cheese and Olive Incorporation: Crumble feta into delicate fragments and slice black olives into thin rounds, adding tangy and briny Mediterranean flavor notes to the salad.
4. Herb Infusion: Delicately chop fresh basil leaves into ribbons, releasing their aromatic essence and introducing a vibrant green visual element to the mixture.
5. Dressing Creation: Whisk together mayonnaise, lemon juice, extra virgin olive oil, Dijon mustard, Italian seasoning, black pepper, and sea salt in a small bowl until the mixture becomes smooth and harmoniously blended.
6. Final Assembly: Combine all prepared ingredients in a large mixing bowl, thoroughly coating each component with the zesty dressing and ensuring uniform flavor distribution.
7. Flavor Development: Let the salad rest for 10-15 minutes before serving, allowing the ingredients to marinate and develop a more complex and integrated taste profile.

Notes

• Precise Chopping Matters: Cut vegetables uniformly to ensure consistent texture and even flavor distribution throughout the salad.
• Resting Time is Crucial: Let the salad sit for 10-15 minutes before serving to allow ingredients to marinate and develop deeper, more complex flavors.
• Dressing Technique: Whisk dressing ingredients thoroughly to create a smooth, well-integrated sauce that coats each ingredient perfectly.
• Feta and Herbs Transformation: Crumble feta into irregular pieces and chop basil into ribbons to maximize flavor release and visual appeal.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Lunch, Dinner, Snacks
• Method: Blending
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 490
• Sugar: 2g
• Sodium: 800mg
• Fat: 44g
• Saturated Fat: 7g
• Unsaturated Fat: 30g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 3g
• Protein: 28g
• Cholesterol: 90mg