Lightened-Up Mediterranean Chicken Salad (Perfect for Meal Prep!)

If you’re looking for a fresh, filling meal that works beautifully for meal prep, this Lightened-Up Mediterranean Chicken Salad is one you’ll want on repeat. It’s packed with protein, full of flavor, and easy to make ahead for busy weeks.

I love Mediterranean-style salads because they’re naturally colorful, satisfying, and flexible. This version is lightened up while still being hearty enough to keep you full—making it perfect for lunches, quick dinners, or grab-and-go meals during a busy week.

Why You’ll Love This Salad

• ✔️ High-protein and filling
• ✔️ Lightened up but full of flavor
• ✔️ Great for meal prep (keeps well for several days)
• ✔️ Simple ingredients you can find anywhere
• ✔️ Works well for Trim Healthy Mama-style eating

Whether you’re planning lunches for the week or need a quick, nourishing meal, this salad checks all the boxes.

Ingredients

Chicken

• 1 lb chicken breasts, diced
• Garlic powder
• Onion powder
• Salt and pepper
• Oregano

Cook chicken through and set aside to cool.

Salad

• 1 can garbanzo beans, rinsed and drained
• 1 can artichoke hearts, chopped
• 1 pint cherry tomatoes, chopped
• ½ red onion, diced
• 5 mini cucumbers, diced
• 12 kalamata olives, chopped
• 4 servings fat-free feta cheese
• 1 bunch fresh parsley, chopped

Dressing

• ¼ cup olive oil
• Juice of 1 lemon
• 1–3 tablespoons Dijon mustard (to taste)
• 1–3 tablespoons red wine vinegar (to taste)
• Salt and pepper, if needed

How to Make It

1. Cook the chicken:
   Season diced chicken with garlic powder, onion powder, salt, pepper, and oregano. Cook in a skillet until fully cooked. Let cool.
2. Prep the vegetables:
   Chop all vegetables and add them to a large bowl.
3. Make the dressing:
   Whisk together olive oil, lemon juice, Dijon mustard, and red wine vinegar. Taste and adjust as needed.
4. Assemble:
   Add the cooled chicken to the bowl with the vegetables. Pour dressing over the salad and toss gently to combine.
5. Finish:
   Sprinkle with fat-free feta and fresh parsley. Toss once more and enjoy.

Meal Prep Tips

• This salad stores well in the refrigerator for 3–5 days, making it perfect for meal prep.
• For best texture, you can keep the dressing separate and add it just before serving.
• Serve it on its own or over a bed of greens for extra volume.

Trim Healthy Mama Notes

This salad is a great E or crossover-style meal, depending on your portions and needs. Using fat-free feta keeps it lighter while still adding that classic Mediterranean flavor. As always, adjust ingredients to fit your personal plan and goals.

Final Thoughts

This Lightened-Up Mediterranean Chicken Salad is one of those recipes that feels fancy but is incredibly practical. It’s fresh, satisfying, and realistic for real life—especially if you’re juggling busy days and still want to eat well.

If you try this recipe, I’d love to hear how you make it your own!

Here’s my video
https://youtu.be/IRqVxCiRu2A

Print Pin

Mediterranean Chicken Salad- THM

Course Main Course, Salad

Cuisine Mediterranean

Diet Diabetic, Gluten Free

Keyword trim healthy mama,

Servings 6

Author Jennifer Overstreet

Ingredients

• 1 Lb Chicken breast Diced, seasoned, and cooked
• 15 oz Can Garbanzo Beans, rinsed
• 13.75 oz Canned Artichoke Hearts, Chopped
• 1/2 M Red Onion, diced
• 5 Mini Cucumbers diced
• 12 Kalamata Olives, chopped Use as many or few as you want
• 4 Servings Fat Free Feta Cheese
• 1 Bunch Parsley, chopped
• 1 Lemon, juiced
• 1/4 C Olive Oil
• 1-3 T Red Wine Vinegar
• 1-3 T Dijon Mustard

Instructions

• Get all of your ingredients together.
  
• Prep everything except the dressing.
  
• Add everything into a large bowl. Add the dressing. Taste and adjust flavors as needed.
  
• Refrigerate until ready to eat.
  

Video