Creamy • Refreshing • Mediterranean-Inspired • Protein-Packed

📝 Quick Description

This High-Protein Tzatziki Chicken Salad is cool, creamy, and bursting with fresh Mediterranean flavors. Tender shredded chicken is tossed in a thick Greek yogurt tzatziki sauce made with cucumber, lemon, garlic, and fresh herbs.

It’s light but satisfying, high in protein, low in carbs, and perfect for meal prep, wraps, bowls, or lettuce cups.

Refreshing comfort food — without the heaviness.

⏱ Servings & Timing

Serves: 4
Prep Time: 15 minutes
Chill Time: 20–30 minutes (recommended)
Total Time: About 30–40 minutes

🛒 Ingredients

🍗 Protein Base

2 cups cooked chicken breast, shredded or cubed
(about 1 lb raw chicken before cooking)

🥒 High-Protein Tzatziki Sauce

1 cup plain full-fat or low-fat Greek yogurt
1 medium cucumber, finely grated and well drained
2 tablespoons fresh dill, chopped
1 tablespoon fresh parsley, chopped
2 tablespoons fresh lemon juice
2 cloves garlic, minced
¼ cup red onion, finely diced
Salt and freshly ground black pepper to taste

Optional add-ins:

1 tablespoon olive oil (for richness)
Pinch of oregano
Crumbled feta (for extra flavor)

👩‍🍳 Step-by-Step Instructions

1️⃣ Prepare the Chicken

If not already cooked:

Season chicken breast with salt and pepper
Cook in skillet over medium heat 5–7 minutes per side
OR bake at 400°F (200°C) for 20–22 minutes
Let rest 5 minutes
Shred or cube

Set aside to cool slightly.

2️⃣ Prepare the Cucumber (Important Step)

Grate cucumber using fine grater.

Place in clean towel or paper towels and squeeze out excess liquid.
This prevents watery salad.

3️⃣ Make the Tzatziki Sauce

In a large bowl combine:

Greek yogurt
Drained cucumber
Dill
Parsley
Lemon juice
Garlic
Red onion
Salt & pepper

Mix until smooth and creamy.

Taste and adjust seasoning.

4️⃣ Combine with Chicken

Add shredded chicken to tzatziki sauce.

Fold gently until evenly coated.

5️⃣ Chill for Best Flavor

Refrigerate for 20–30 minutes before serving.
This allows flavors to blend beautifully.

💪 Nutrition (Per Serving – Approximate)

Calories: ~300
Protein: 40–45g
Fat: 8–10g
Carbs: 6–8g
Low-Carb
High-Protein
Gluten-Free

Macros vary slightly by yogurt type.

🔥 Why This Recipe Is High Protein

✔ Lean chicken breast
✔ Greek yogurt instead of mayo
✔ No heavy cream
✔ Naturally low-carb

It keeps you full without feeling heavy.

🥗 Serving Ideas

Stuff into whole-grain pita
Serve in lettuce wraps
Add to high-protein bowl with quinoa
Spoon over salad greens
Use as meal prep lunch

🔄 Variations

Extra Protein Version

Add ½ cup cottage cheese (blended smooth) to sauce.

Lower Fat Version

Use non-fat Greek yogurt.

Spicy Version

Add crushed red pepper or chopped jalapeño.

Mediterranean Bowl Version

Serve over:

Quinoa
Cherry tomatoes
Kalamata olives
Feta

🧊 Storage

Store in airtight container
Refrigerate up to 4 days
Stir before serving if slight separation occurs

Not ideal for freezing.

🥒🍗 High-Protein Tzatziki Chicken Salad