Save to Pinterest Mediterranean Chickpea Chicken Salad is a vibrant, protein-packed dish that brings the fresh flavors of the coast to your kitchen. Featuring juicy chicken, creamy feta, and crisp vegetables tossed in a zesty Mediterranean dressing, this recipe is as nourishing as it is delicious. It is perfect for anyone seeking a refreshing lunch or a light, satisfying dinner that can be prepared in just 30 minutes.
Save to Pinterest The beauty of this salad lies in its balance of textures. From the snap of the cucumbers and red onions to the briny softness of the Kalamata olives and the creaminess of the crumbled feta, every bite offers a new discovery. The dressing, a simple yet punchy emulsion of lemon and oregano, ties all the elements together into a cohesive Mediterranean experience.
Ingredients
- Protein: 2 cups cooked chicken breast, diced or shredded (about 250 g); 1 can (15 oz / 400 g) chickpeas, drained and rinsed.
- Vegetables & Herbs: 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1/4 cup red onion, finely sliced; 1/4 cup fresh parsley, chopped.
- Cheese & Olives: 1/2 cup feta cheese, crumbled; 1/3 cup Kalamata olives, pitted and halved.
- Dressing: 3 tbsp extra-virgin olive oil; 2 tbsp lemon juice (freshly squeezed); 1 tsp dried oregano; 1/2 tsp Dijon mustard; 1 small garlic clove, minced; Salt and freshly ground black pepper, to taste.
Instructions
- Step 1
- In a large salad bowl, combine the chicken, chickpeas, cherry tomatoes, cucumber, red onion, parsley, feta cheese, and olives.
- Step 2
- In a small bowl or jar, whisk together the olive oil, lemon juice, oregano, Dijon mustard, minced garlic, salt, and pepper until well emulsified.
- Step 3
- Pour the dressing over the salad ingredients and toss gently until everything is evenly coated.
- Step 4
- Taste and adjust seasoning if needed. Serve immediately or chill for 20 minutes for a colder salad.
Zusatztipps für die Zubereitung
For the quickest preparation, you can substitute home-cooked chicken with a rotisserie chicken or leftovers from a previous night's roast. This minimizes the cooking time while maintaining the high protein content of the salad.
Varianten und Anpassungen
This salad is highly adaptable; you can add sliced avocado for a dose of healthy fats and extra creaminess, or chopped bell peppers for additional crunch. To transform this into a vegetarian version, simply omit the chicken and add an extra can of chickpeas.
Serviervorschläge
While this salad is a complete meal on its own, it pairs beautifully with warm pita bread. For a higher volume meal with fewer calories, try serving the entire mixture atop a bed of mixed leafy greens.
Save to Pinterest Whether you are enjoying it immediately or letting the flavors meld in the refrigerator, this Mediterranean Chickpea Chicken Salad is a reliable choice for a wholesome and flavorful meal. Its balance of fat, carbs, and high protein makes it a staple for anyone focusing on a balanced diet without sacrificing taste.
Recipe FAQs
- → Can I prepare this salad ahead of time?
Yes, you can prepare the salad up to 4 hours in advance. Store the dressing separately and combine just before serving to keep the vegetables crisp. Alternatively, combine everything and chill for enhanced flavor.
- → What's the best way to cook the chicken?
Poach, grill, or pan-sear chicken breast until cooked through. For convenience, use rotisserie chicken or leftover roasted chicken. Shred or dice it to your preferred size before adding to the salad.
- → How can I make this salad vegetarian?
Simply omit the chicken and increase the chickpeas to 2 cans (800g total). Add extra vegetables like bell peppers, zucchini, or artichoke hearts for additional protein and texture.
- → Can I substitute feta cheese?
Absolutely. Goat cheese, ricotta salata, or halloumi work wonderfully. For a dairy-free option, try nutritional yeast or marinated tofu for a similar textural element.
- → How do I make the dressing without a jar?
Whisk ingredients together in a small bowl using a fork or whisk. Mix the garlic, mustard, and salt first, then gradually add the olive oil while whisking to emulsify before adding lemon juice and oregano.
- → Is this salad gluten-free?
Yes, this salad is naturally gluten-free. All ingredients are naturally free from gluten, though always verify labels on feta cheese and olives if you have celiac disease or severe gluten sensitivity.