Zesty Low Carb Keto Mediterranean Chicken Salad Recipe to Try

Low carb keto Mediterranean chicken salad offers a vibrant culinary journey that transforms simple ingredients into a delightful, health-conscious feast.

Mediterranean cuisine inspires this protein-packed dish with its bold, robust flavors and nutrient-dense components.

Fresh herbs and zesty seasonings elevate the chicken to new taste heights, creating a satisfying meal that feels indulgent yet nutritionally balanced.

Crisp vegetables add delightful texture and crunch, complementing the tender, succulent meat.

The creamy dressing ties everything together, infusing every bite with rich, tantalizing notes that make this salad irresistibly delicious.

Those seeking a quick, nourishing meal that doesn’t compromise on flavor will adore this low-maintenance, high-impact recipe.

Why This Mediterranean Chicken Salad Feels So Fresh

• Flavor Explosion: Bursting with zesty Mediterranean ingredients, this chicken salad delivers a punch of tangy feta, briny olives, and fresh herbs that dance on your taste buds.
• Speedy Nutrition Hack: Whipped up in just minutes, this low-carb keto-friendly recipe provides a protein-packed meal that's both healthy and satisfying without complicated cooking techniques.
• Texture Paradise: Experience a delightful mix of creamy dressing, tender chicken, crisp bell peppers, and juicy olives that create a mouthwatering contrast in every single bite.
• Zero-Fuss Meal Prep: Perfect for quick lunches, picnics, or busy weeknight dinners, this salad requires minimal ingredients and zero cooking, making it a go-to solution for anyone craving delicious, nutritious food fast.

Ingredients That Bring Bright Flavors Together

• Chicken: Lean protein source, preferably shredded and cooked, white meat works best.
• Feta Cheese: Tangy Mediterranean cheese that adds creamy texture and rich flavor.

• Black Olives: Salty Mediterranean accent with rich, deep flavor profile.
• Bell Pepper: Crunchy vegetable that provides color and fresh crisp texture.
• Red Onion: Sharp, pungent flavor that adds depth to the salad.
• Fresh Basil: Aromatic herb with bright, sweet herbal notes.

• Mayonnaise: Creamy base that binds the dressing, rich and smooth.
• Lemon Juice: Bright acidic component that adds freshness and balance.
• Olive Oil: Classic Mediterranean fat source with smooth, rich taste.
• Dijon Mustard: Tangy condiment that enhances overall dressing flavor.

• Italian Seasoning: Dried herb blend with Mediterranean herb profile.
• Black Pepper: Warm, spicy seasoning that provides subtle heat.
• Sea Salt: Pure mineral salt that enhances overall dish flavor.

How to Assemble a Refreshing, Balanced Bowl

Step 1: Gather Vibrant Ingredients

• Shredded chicken
• Feta cheese
• Black olives
• Bell pepper
• Red onion
• Fresh basil leaves

Ensure all ingredients are chopped into bite-sized pieces for perfect flavor distribution.

Step 2: Create Zesty Mediterranean Dressing

• Mayonnaise
• Fresh lemon juice
• Extra virgin olive oil
• Dijon mustard
• Italian seasoning
• Freshly ground black pepper
• Sea salt

Whisk the ingredients until they form a smooth, creamy consistency that will make your taste buds dance.

Step 3: Combine And Toss With Passion

Pour the vibrant dressing over your prepared chicken and vegetable mixture. Gently toss everything together, ensuring each ingredient gets lovingly coated with the Mediterranean-inspired flavors. Use a large spoon or salad tongs to mix thoroughly, creating a harmonious blend of textures and tastes.

Step 4: Serve And Enjoy

Transfer the salad to a serving dish. For an extra touch of elegance, garnish with additional fresh basil leaves or a sprinkle of crumbled feta. This low-carb keto-friendly salad is perfect for a light lunch, refreshing dinner, or quick meal prep option. Savor each delicious bite that transports you to the sunny Mediterranean coastline.

Tips to Keep It Light Yet Filling

• Maximize Chicken Moisture: Select tender rotisserie or freshly cooked chicken to ensure each bite remains succulent and flavorful.
• Perfect Veggie Precision: Uniformly chop ingredients into bite-sized pieces for consistent texture and balanced taste distribution.
• Blend Dressing Smoothly: Whisk mayo, lemon juice, and mustard thoroughly to create a creamy, well-integrated dressing that coats ingredients evenly.
• Keep Salad Fresh: Separate salad and dressing when preparing in advance to maintain crisp vegetable texture and prevent soggy ingredients.
• Season with Confidence: Taste and adjust seasoning after mixing, adding extra salt, pepper, or lemon juice to elevate the overall flavor profile.

How to Store This Salad for a Quick Grab

• Vacuum Seal: Lock in freshness by using a vacuum sealer to remove excess air, preventing oxidation and extending the salad's shelf life up to 5 days. This method preserves the crisp vegetables and tender chicken, maintaining optimal flavor and texture.
• Separate Components: Keep dressing, chicken, and salad ingredients in individual sealed containers to prevent sogginess. When ready to eat, simply combine fresh components for a crunchy, delicious meal that tastes just-prepared.
• Freezer Option: Although not ideal, you can freeze the cooked chicken portion for up to 2 months in a freezer-safe container. Thaw overnight in the refrigerator and add fresh vegetables when serving to restore the salad's original vibrant quality.

Mediterranean Variants to Keep It Exciting

• Grilled Herb Chicken Remix: Replace shredded chicken with grilled chicken seasoned with rosemary and thyme, adding a smoky Mediterranean flavor profile while keeping the low-carb approach.
• Seafood Mediterranean Swap: Substitute chicken with canned tuna or grilled shrimp for a protein-rich alternative that maintains the zesty Mediterranean essence and keto-friendly macros.
• Cauliflower Rice Base Option: Transform the salad into a hearty bowl by serving over cauliflower rice, which adds extra nutrients and creates a more substantial meal without increasing carbohydrate content.
• Spicy Mediterranean Kick: Incorporate diced jalapeños or sprinkle red pepper flakes into the salad for individuals seeking a more intense and warming taste experience while preserving the original recipe's core ingredients.

Closing Thoughts from the Sunny Side

Mediterranean culinary magic unfolds through this low-carb keto chicken salad masterpiece.

Mediterranean flavors dance across palate landscapes with delightful complexity.

Crisp ingredients mingle harmoniously, creating nutritional symphonies beyond ordinary meal expectations.

Protein-packed chicken carries robust herbal notes while tangy feta provides creamy counterpoints.

Zesty lemon dressing elevates each refreshing bite with Mediterranean coastal whispers.

Adventurous palates will discover pure pleasure in this simple yet sophisticated recipe – so grab ingredients, craft your culinary experience, share delectable results, spark conversations, and inspire fellow recipe enthusiasts to explore this Mediterranean marvel!

Low Carb Keto Mediterranean Chicken Salad Recipe

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4.6 from 28 reviews

• Total Time: 40 minutes
• Yield: 4 1x

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Description

Mediterranean chicken salad celebrates fresh ingredients with keto-friendly flair. Crisp greens and tender spiced chicken create a light, satisfying meal you’ll crave again and again.

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Ingredients

Scale 1x2x3x

Protein and Cheese:

• 2.5 cups / 300g shredded cooked chicken
• ⅓ cup / 50g crumbled feta cheese

Vegetables and Herbs:

• ½ cup / 75g diced bell pepper (any colour)
• ⅓ cup / 50g sliced black olives
• ¼ cup / 40g diced red onion
• ¼ cup / 10g fresh basil leaves, cut into ribbons

Dressing Ingredients:

• ½ cup / 120g mayonnaise
• 1 tablespoon / 15ml lemon juice
• 1 tablespoon / 15ml extra virgin olive oil
• ½ tablespoon / 7g Dijon mustard
• ½ teaspoon Italian seasoning (optional)
• 1/8 teaspoon ground black pepper
• 1/8 teaspoon sea salt

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Instructions

1. Prepare the chicken foundation by shredding cooked chicken into bite-sized, uniform pieces using two forks, ensuring no large chunks remain.
2. Dice bell peppers and red onions into precise, small cubes approximately 1/4 inch (0.6 centimeters) to maintain consistent texture and even distribution throughout the salad.
3. Crumble feta cheese into delicate, irregular fragments that will provide tangy bursts of flavor in each mouthful.
4. Slice black olives into thin rounds, creating subtle mediterranean-inspired flavor elements that complement the protein and vegetables.
5. Chop fresh basil leaves into delicate ribbons, releasing their aromatic essence and adding vibrant green color to the salad mixture.
6. Create the creamy dressing by whisking mayonnaise, fresh lemon juice, extra virgin olive oil, Dijon mustard, Italian seasoning, freshly ground black pepper, and sea salt in a small mixing bowl until smooth and well-integrated.
7. Gently fold all prepared ingredients together in a large mixing bowl, ensuring each component is evenly distributed and thoroughly coated with the zesty dressing.
8. Allow the salad to rest for 10-15 minutes before serving, enabling flavors to meld and develop a more complex taste profile.

Notes

• Refrigerate leftover salad in an airtight container for up to 2 days, keeping crunch and freshness intact.
• Customize protein choices by swapping chicken with tuna, turkey, or keeping it vegetarian with chickpeas.
• Boost nutrition by adding extra crunchy elements like toasted almonds or sunflower seeds for textural variety.
• Prep ingredients in advance by chopping vegetables and cooking chicken earlier to save time during assembly.
• Experiment with herb combinations like fresh dill, parsley, or chives to elevate the overall flavor profile.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Lunch, Dinner, Snacks
• Method: Blending
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 422
• Sugar: 1.6g
• Sodium: . 600mg
• Fat: 33g
• Saturated Fat: 6g
• Carbohydrates: 4g
• Fiber: 1.4g
• Protein: 26.7g
• Cholesterol: 85mg