Tzatziki Chicken Salad {high protein, fresh, great for meal prep}

Tzatziki Chicken Salad starts with cooked chicken and a tub of tzatziki, then transforms into a big bowl of crunchy, herby goodness that tastes like something you’d find in a little Mediterranean cafe.

Tzatziki sauce takes the place of mayonnaise and does all the heavy lifting. It keeps things creamy and tangy, while cucumbers, celery, and red bell peppers add crunch. The peppers and olives bring a savory kick, the feta adds a little saltiness, and the fresh dill ties everything together with the energy of a Greek salad.

I like to make a batch at the beginning of the week and then use it a little different every day. One day it’s stuffed into a pita, the next it’s piled on top of veggies, and sometimes I just scoop it up with crunchy pita chips or cucumber slices. It feels light and fresh, but the chicken and yogurt based tzatziki sauce makes it really filling!

before starting

Here are some quick tips to read first so that your Tzatziki Chicken Salad turns out delicious and perfectly balanced.

• Try the tzatziki sauce first: Since the tzatziki dressing is the base of the salad, taste it first and then add extra lemon juice, garlic powder, dill, salt or pepper so it tastes good before you mix it in.
• Use your preferred cooked chicken: Roast chicken is very simple, but any cooked boneless, skinless chicken breast or thigh will work. Cut it into bite-size pieces so you get everything in every forkful.
• Cut the vegetables into small cubes: Chop celery, cucumber, and bell pepper into small, even pieces. Smaller dice means better texture and crunchier bites with every bite.
• Drain the brine insert: Make sure the pepperoni and olives are well drained and patted dry so they add flavor without watering down the salad.
• Choose a thicker tzatziki sauce: If your tzatziki dressing is thin, you can add a spoonful of plain Greek yogurt to thicken it and help the salad hold together.

How to Make Tzatziki Chicken Salad

Here’s a quick overview of how to turn salad into a simple, high-protein meal.

1. Season the tzatziki

Start by tasting the tzatziki sauce in a small bowl. If it needs a little help, brighten it up with more lemon juice, add a pinch of salt and pepper, or add extra herbs or sprinkle with garlic powder until it tastes delicious on its own.

2. Mix chicken and vegetables

In a large mixing bowl, add the chopped or julienned chicken, celery, Persian cucumbers, red bell pepper, pepperoni, black olives, feta cheese, and fresh dill. Stir everything gently to distribute the mixture evenly.

3. Add tzatziki sauce and adjust

Spoon the tzatziki sauce over the chicken mixture and stir until everything is coated and creamy. Taste and season with salt and pepper if needed. Serve immediately, or chill to let the flavors meld, then enjoy with pitas, wraps, salads, or your favorite crunchy side.

Recipe Tips and Tricks

Here are the best tips and tricks for making this Tzatziki Chicken Salad come out perfect every time.

• Stick with Persian cucumbers: Persian cucumbers or mini cucumbers stay crunchy and have fewer seeds, which helps prevent the salad from becoming watery. If you’re using regular cucumbers, scoop out the seeds and pat dry before dicing.
• Use hot chicken to add flavor: If you’re cooking fresh chicken, toss it with the tzatziki sauce while the chicken is slightly warm. It is easier to absorb the flavor and taste better after being refrigerated.
• Making it extremely high in protein: Add extra chicken, a spoonful of plain Greek yogurt mixed in tzatziki, or a handful of chickpeas for a boost of protein and a more filling salad.
• To brighten it before serving: Before serving, squeeze a squeeze of fresh lemon over the top and sprinkle with additional dill or parsley. It awakens flavors, especially if the salad has been refrigerated.
• Adjust saltiness: If you like a strong Mediterranean flavor, leave the peppers and olives as written, or even add more. If you’re serving picky eaters, start with smaller portions and then add more to individual portions.
• Make it dairy-free: Use a dairy-free tzatziki sauce or make your own using plant-based yogurt, lemon juice, garlic, cucumber and herbs. Skip the feta or use a dairy-free feta substitute so you can keep all the flavor without the dairy.

Service concept

Here are some easy, delicious ways to serve this Tzatziki Chicken Salad for lunch, dinner, or a snack.

• Pita or naan sandwich: Place the salad into warm pita bread, naan bread, or pita pockets and add the lettuce, tomatoes, and extra cucumbers.
• Lettuce wraps: Spoon into firm lettuce leaves, such as romaine lettuce or butter lettuce, for a fresh, low-carb lunch.
• Mediterranean Salad Bowl: Serve with a heaping pile of veggies, topped with cherry tomatoes, extra cucumber and a little feta cheese.
• Snack Board: Place in a bowl and serve with pita slices, cucumber slices, bell pepper strips and crackers.
• Grain Bowl: Add a scoop to cooked quinoa, farro or brown rice and add extra veggies for a hearty, high-protein bowl.

Store and reheat

This salad is great for meal prep and easy lunches. Here’s how to store it safely and keep it fresh.

• Store in the refrigerator: Transfer salad to an airtight container and refrigerate for 3-4 days. Give it a quick stir before serving and add a squeeze of fresh lemon if it needs a little kick.
• refrigerator: This is not suitable for freezing as the tzatziki sauce and fresh vegetables will separate and lose their texture once thawed.
• Remaining thoughts: Place leftovers in pita pockets, wraps or lettuce cups, spoon over greens for a quick salad, or add them to a bento-style lunch box with greens and whole-wheat crackers.