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.
