This Keto Mediterranean Chicken Salad Bowl is the perfect balance of freshness and flavor — juicy grilled chicken, crisp veggies, tangy feta, and briny olives all tied together with a bright olive oil and lemon dressing. Inspired by the heart-healthy Mediterranean diet, it’s a vibrant, protein-packed keto lunch that keeps you full and energized without feeling heavy. Ideal for meal prep or a quick weekday lunch, this salad brings sunshine to your table no matter the season.
About This Recipe
When you need a lunch that’s light, refreshing, yet satisfying enough to power you through the day, this Keto Mediterranean Chicken Salad Bowl is a perfect choice. Inspired by the sun-soaked flavors of the Mediterranean, this dish combines juicy grilled chicken, crisp vegetables, salty feta, and briny olives—all drizzled with a zesty olive oil and lemon dressing. It’s low in carbs, high in healthy fats, and full of protein, making it a balanced keto meal that never feels heavy.
This recipe is not just about being keto—it’s also about flavor. The Mediterranean diet is known for its bright, fresh ingredients, and this salad captures exactly that. The chicken is seasoned with oregano, garlic, and olive oil before being grilled or pan-seared to juicy perfection. A colorful mix of cucumbers, cherry tomatoes, red onion, and leafy greens adds crunch and freshness. Crumbled feta and kalamata olives bring richness and tang, while a simple lemon and olive oil dressing ties everything together.
What makes this salad so convenient is how easy it is to prep ahead. Grill a batch of chicken breasts at the start of the week, chop your veggies, and you’ll have ready-to-assemble keto salad bowls for days. It’s also extremely versatile—you can swap proteins, adjust the veggies, or play with different dressings while keeping it keto-friendly.
Nutritionally, this dish delivers on all fronts: lean protein from chicken, healthy fats from olive oil and feta, and fiber from the vegetables. The combination helps stabilize blood sugar, keeping you full and energized without the carb crash. Plus, it’s naturally gluten-free and grain-free, making it suitable for a wide range of dietary needs.
Whether you’re meal prepping for the week, packing a work lunch, or just want something quick and healthy at home, this Keto Mediterranean Chicken Salad Bowl is a go-to recipe that’s flavorful, nourishing, and satisfying.
Why You’ll Love This Recipe
- Bright, fresh Mediterranean flavors 🇬🇷
- High in protein, low in carbs
- Meal prep–friendly and versatile
- Ready in under 30 minutes
- Perfect balance of textures and flavors
Ingredients
- For the Chicken:
- 2 medium chicken breasts
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1 garlic clove, minced
- Salt & pepper, to taste
- For the Salad Bowl:
- 4 cups mixed leafy greens (spinach, arugula, romaine)
- 1/2 cucumber, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/3 cup kalamata olives
- 1/4 cup feta cheese, crumbled
- Lemon wedges, for serving
- For the Dressing:
- 3 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp Dijon mustard
- Salt & pepper, to taste
Instructions
- In a small bowl, mix olive oil, oregano, garlic, salt, and pepper. Rub onto chicken breasts.
- Grill or pan-sear chicken over medium heat for 6–7 minutes per side, or until fully cooked. Let rest, then slice.
- In a large bowl, arrange leafy greens, cucumber, tomatoes, onion, olives, and feta.
- Place sliced chicken on top.
- Whisk together dressing ingredients and drizzle over salad.
- Serve immediately with lemon wedges.
Nutrition (per serving)
- Calories: ~420
- Fat: 29 g
- Protein: 35 g
- Net Carbs: 6 g
- Fiber: 3 g
FAQ
- Can I use chicken thighs instead of breasts?
Yes, chicken thighs add extra juiciness and flavor. - Can I make this dairy-free?
Skip the feta or use a dairy-free alternative. - Can I meal prep this?
Yes, keep dressing separate until ready to serve. - Can I swap the dressing?
Yes, try a tahini-lemon dressing for a creamy twist.
Variations & Substitutions
- Use salmon or shrimp instead of chicken 🦐
- Add avocado slices for more healthy fats
- Toss in roasted zucchini or bell peppers
- Swap feta for goat cheese or halloumi
Serving Suggestions
- Serve with a side of keto cloud bread
- Pair with sparkling water infused with lemon 🍋
- Great as a lunch-to-go in a mason jar salad
- Perfect for summer barbecues as a lighter option
Keto Mediterranean Chicken Salad Bowl
Ingredients
For the Chicken
- 2 medium chicken breasts
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1 garlic clove (minced)
- Salt & pepper (to taste)
For the Salad Bowl
- 4 cups mixed leafy greens (spinach, arugula, romaine)
- 1/2 cucumber (sliced)
- 1/2 cup cherry tomatoes (halved)
- 1/4 red onion (thinly sliced)
- 1/3 cup kalamata olives
- 1/4 cup feta cheese (crumbled)
- Lemon wedges (for serving)
For the Dressing
- 3 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp Dijon mustard
- Salt & pepper (to taste)
Instructions
- In a small bowl, mix olive oil, oregano, garlic, salt, and pepper. Rub onto chicken breasts.
- Grill or pan-sear chicken over medium heat for 6–7 minutes per side, or until fully cooked. Let rest, then slice.
- In a large bowl, arrange leafy greens, cucumber, tomatoes, onion, olives, and feta.
- Place sliced chicken on top.
- Whisk together dressing ingredients and drizzle over salad.
- Serve immediately with lemon wedges.
Did you make this recipe?
I’d love to hear from you — leave a comment below and tell me how it turned out, what you liked, or if you made any tweaks!
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