I swapped boring dressings for Tzatziki Chicken and now dinner is low-cal, actually keeps me full, and fits my weight-loss goals.

Jump to Recipe

I’m obsessed with this Tzatziki Chicken salad because it actually tastes like a treat without wrecking my goals. I love the tang of Greek yogurt and the crunch of diced cucumber in every bite.

It feels fresh, loud, simple. And it keeps me full so I don’t eat snacks later.

This is my go-to High Protein Chicken Salad when I want flavor without nonsense. Not boring.

Not heavy. Just big flavor, zingy yogurt, bright cucumber, and chicken that actually satisfies.

I crave it like crazy on busy days. Easy, real, and totally doable for weekday lunches and meal prep.

Ingredients

Print Recipe (No Advertisments)

Chicken breast — the lean protein that keeps you full and satisfied.
Oregano adds warmth and a Mediterranean vibe, but subtle.
Paprika gives color and a mild smoky hint, tasty.
Garlic powder brings savory depth when you don’t want fresh.
Salt and pepper: basic seasoners that make everything pop.
Olive oil for cooking adds healthy fats and golden sear.
Greek yogurt makes the tzatziki creamy and protein-packed.
Grated cucumber in tzatziki keeps it cool and hydrating.
Diced cucumber adds crunch and fresh texture to the salad.
Garlic cloves give bright, punchy flavor—don’t skimp if you love garlic.
Lemon juice adds zippy acid and balances the richness.
Dill brings that classic tzatziki, fresh and aromatic.
Parsley feels fresh and slightly grassy, lightens heavier bites.
Romaine greens give sturdy crunch and lots of volume.
Cherry tomatoes add sweet juiciness and pop of color.
Red onion gives a sharp bite and crisp crunch.
Kalamata olives add briny saltiness, classic Mediterranean touch.
Feta crumbles add tang and creaminess, optional but lovely.
Extra virgin olive oil for dressing adds silk and healthy fats.
Red wine vinegar gives a tangy lift if you want it.
Freshly ground pepper finishes the salad with a little kick.

Ingredient Quantities

1 lb (450 g) boneless skinless chicken breast, about 2 medium pieces

1 tsp dried oregano

1/2 tsp paprika

1/2 tsp garlic powder

Salt and black pepper, to taste

1 tbsp olive oil for cooking chicken

1 cup plain Greek yogurt, low fat (0 or 2%)

1 medium cucumber, grated and squeezed dry for tzatziki

1 medium cucumber, diced for salad

2 cloves garlic, minced

2 tbsp fresh lemon juice, about 1 lemon

2 tbsp fresh dill, chopped (or 2 tsp dried dill)

1 tbsp fresh parsley, chopped

6 cups romaine lettuce or mixed salad greens, roughly chopped

1 cup cherry tomatoes, halved

1/4 small red onion, thinly sliced

1/3 cup Kalamata olives, pitted and halved

1/4 cup feta cheese, crumbled, optional

1 tbsp extra virgin olive oil for dressing, optional

1 tsp red wine vinegar or extra lemon juice, optional

Freshly ground black pepper, to finish

How to Make this

Print Recipe (No Advertisments)

1. Pound the chicken breasts to even thickness or slice them in half horizontally so they cook evenly, then pat dry and season both sides with dried oregano, paprika, garlic powder, salt and black pepper.

2. Heat 1 tablespoon olive oil in a large skillet over medium high heat, add the chicken and cook about 5 to 7 minutes per side until nicely browned and the internal temp reads 165 F, or no pink remains; transfer to a plate and let it rest a few minutes, then slice thinly.

3. While chicken cooks, make the tzatziki: grate 1 medium cucumber, squeeze out as much water as you can in a clean towel or paper towels, then mix the squeezed cucumber with 1 cup low fat plain Greek yogurt, 2 minced garlic cloves, 2 tablespoons fresh lemon juice, 2 tablespoons chopped fresh dill (or 2 teaspoons dried), 1 tablespoon chopped parsley, and salt and pepper to taste. Taste and adjust lemon or salt if needed.

4. Chop the salad: roughly chop 6 cups romaine or mixed greens, halve 1 cup cherry tomatoes, dice 1 medium cucumber, thinly slice 1/4 small red onion, and halve about 1/3 cup pitted Kalamata olives.

5. Build the salad base in a large bowl by tossing the greens with the diced cucumber, cherry tomatoes, red onion, and olives. If using, sprinkle 1/4 cup crumbled feta over the top.

6. For a light dressing, whisk together 1 tablespoon extra virgin olive oil and 1 teaspoon red wine vinegar or extra lemon juice with a pinch of salt and pepper, then drizzle a little over the salad and toss gently. You can skip this and just use the tzatziki for dressing if you want fewer calories.

7. Arrange sliced chicken on top of the tossed salad, dollop or spoon generous spoonfuls of tzatziki over the chicken and around the salad so every bite gets some.

8. Finish with a grind of fresh black pepper, and if you like a bit more herb flavor, sprinkle extra chopped dill or parsley on top.

9. Serve immediately so greens stay crisp. Leftover tzatziki keeps 2 to 3 days refrigerated in an airtight container, and leftover chicken keeps 3 to 4 days.

10. Tips and tricks: squeeze cucumber well so your tzatziki and salad don’t get watery, flatten chicken for even cooking, let the chicken rest so it’s juicy, and use low fat Greek yogurt for that creamy tang with fewer calories.

Equipment Needed

1. Cutting board
2. Chef’s knife
3. Meat mallet or rolling pin (for pounding chicken)
4. Large skillet
5. Tongs or spatula
6. Instant read meat thermometer
7. Box grater
8. Small and large mixing bowls
9. Whisk or fork and measuring spoons/cups

FAQ

Can I make the tzatziki ahead of time?

Yes, you can make tzatziki 1 to 2 days ahead. It actually gets more flavorful after a few hours. Keep it in an airtight container in the fridge. If it gets watery, just stir and drain a little liquid before serving.

What's a good way to cook the chicken if I don't want to pan fry?

Grill it or bake it. Grill on medium heat about 6 to 8 minutes per side depending on thickness, or bake at 400 F (200 C) for 18 to 22 minutes. Let it rest 5 minutes then slice so it stays juicy.

Can I make this vegetarian or use plant proteins instead?

Sure. Swap chicken for grilled halloumi, tempeh or chickpeas. For tempeh, marinate same spices and pan cook until golden. Chickpeas can be roasted with the spices for 20 to 30 minutes.

How long does the whole salad keep once assembled?

Assembled salad is best eaten right away. If you need leftovers, store dressing and chicken separate from greens for up to 2 days. Mixed together the greens will wilt and get soggy.

Is this recipe good for weight loss and how many calories roughly per serving?

Yes, it’s protein focused and uses Greek yogurt for a lighter dressing, so it's weight loss friendly. Rough estimate is 350 to 450 calories per serving depending on feta, oil and portion sizes.

Any tips for a lower sodium version?

Use low sodium olives or rinse them, skip or reduce feta, and season chicken lightly with salt. Add extra herbs, lemon and garlic for flavor so you don't miss the salt.

Healthy Mediterranean Tzatziki Chicken Salad For Weight Loss Recipe Substitutions and Variations

Chicken breast: swap for 1 lb (450 g) boneless turkey breast, or use 2 cans (15 oz each) drained chickpeas for a plant based protein. Turkey keeps it lean, chickpeas add fiber but a bit more carbs.
Plain Greek yogurt: replace with plain low fat regular yogurt or unsweetened coconut yogurt for dairy free. Regular yogurt is a bit thinner, coconut adds creaminess and a mild coconut taste.
Grated cucumber in tzatziki: use grated zucchini squeezed dry if cucumbers arent available, or plain shredded carrot for a different crunch. Zucchini is neutral, carrot makes it sweeter and colorful.
Kalamata olives: sub with pitted green olives or 2 tbsp capers if you want briny pop without the same intensity. Capers give big tang with fewer calories.

Pro Tips

1. Squeeze the grated cucumber for the tzatziki until it feels almost dry before mixing it in. If you skip that, the sauce and salad get watery and sad.

2. Pound or butterfly the chicken so thickness is even; it cooks faster and stays juicier. Don’t overcook it though, pull it off around 160 F and let it rest to finish to 165 F.

3. Taste the tzatziki before you finish it. Sometimes it needs more lemon or salt to wake it up. A little extra garlic is fine if you like a punch.

4. Keep the dressing light or skip it and use the tzatziki as your main dressing. If you do dress the salad, add the oil and vinegar sparingly then re-taste so you don’t overpower the fresh herbs and feta.

Healthy Mediterranean Tzatziki Chicken Salad For Weight Loss Recipe

Recipe by Dan Coroni

0.0 from 0 votes

I swapped boring dressings for Tzatziki Chicken and now dinner is low-cal, actually keeps me full, and fits my weight-loss goals.

Servings

servings

Calories

373

kcal

Equipment: 1. Cutting board
2. Chef’s knife
3. Meat mallet or rolling pin (for pounding chicken)
4. Large skillet
5. Tongs or spatula
6. Instant read meat thermometer
7. Box grater
8. Small and large mixing bowls
9. Whisk or fork and measuring spoons/cups

Ingredients

1 lb (450 g) boneless skinless chicken breast, about 2 medium pieces
1 tsp dried oregano
1/2 tsp paprika
1/2 tsp garlic powder
Salt and black pepper, to taste
1 tbsp olive oil for cooking chicken
1 cup plain Greek yogurt, low fat (0 or 2%)
1 medium cucumber, grated and squeezed dry for tzatziki
1 medium cucumber, diced for salad
2 cloves garlic, minced
2 tbsp fresh lemon juice, about 1 lemon
2 tbsp fresh dill, chopped (or 2 tsp dried dill)
1 tbsp fresh parsley, chopped
6 cups romaine lettuce or mixed salad greens, roughly chopped
1 cup cherry tomatoes, halved
1/4 small red onion, thinly sliced
1/3 cup Kalamata olives, pitted and halved
1/4 cup feta cheese, crumbled, optional
1 tbsp extra virgin olive oil for dressing, optional
1 tsp red wine vinegar or extra lemon juice, optional
Freshly ground black pepper, to finish

Directions

Pound the chicken breasts to even thickness or slice them in half horizontally so they cook evenly, then pat dry and season both sides with dried oregano, paprika, garlic powder, salt and black pepper.
Heat 1 tablespoon olive oil in a large skillet over medium high heat, add the chicken and cook about 5 to 7 minutes per side until nicely browned and the internal temp reads 165 F, or no pink remains; transfer to a plate and let it rest a few minutes, then slice thinly.
While chicken cooks, make the tzatziki: grate 1 medium cucumber, squeeze out as much water as you can in a clean towel or paper towels, then mix the squeezed cucumber with 1 cup low fat plain Greek yogurt, 2 minced garlic cloves, 2 tablespoons fresh lemon juice, 2 tablespoons chopped fresh dill (or 2 teaspoons dried), 1 tablespoon chopped parsley, and salt and pepper to taste. Taste and adjust lemon or salt if needed.
Chop the salad: roughly chop 6 cups romaine or mixed greens, halve 1 cup cherry tomatoes, dice 1 medium cucumber, thinly slice 1/4 small red onion, and halve about 1/3 cup pitted Kalamata olives.
Build the salad base in a large bowl by tossing the greens with the diced cucumber, cherry tomatoes, red onion, and olives. If using, sprinkle 1/4 cup crumbled feta over the top.
For a light dressing, whisk together 1 tablespoon extra virgin olive oil and 1 teaspoon red wine vinegar or extra lemon juice with a pinch of salt and pepper, then drizzle a little over the salad and toss gently. You can skip this and just use the tzatziki for dressing if you want fewer calories.
Arrange sliced chicken on top of the tossed salad, dollop or spoon generous spoonfuls of tzatziki over the chicken and around the salad so every bite gets some.
Finish with a grind of fresh black pepper, and if you like a bit more herb flavor, sprinkle extra chopped dill or parsley on top.
Serve immediately so greens stay crisp. Leftover tzatziki keeps 2 to 3 days refrigerated in an airtight container, and leftover chicken keeps 3 to 4 days.
Tips and tricks: squeeze cucumber well so your tzatziki and salad don't get watery, flatten chicken for even cooking, let the chicken rest so it's juicy, and use low fat Greek yogurt for that creamy tang with fewer calories.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.