Classic Greek-Inspired High Protein Chicken Salad
A nutrient-dense Greek-inspired chicken salad delivering 35g of high-quality protein with balanced macronutrients, complete amino acid profile, and Mediterranean flavor components.
Ingredients
- 1 lb boneless, skinless chicken breasts organic preferred
- 2 tbsp extra virgin olive oil divided use
- 1 tbsp fresh lemon juice
- 2 cloves garlic minced
- 1 tsp dried oregano
- 1/2 tsp sea salt
- 1/4 tsp black pepper freshly ground
- 6 cups mixed greens spinach, romaine, arugula
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1/2 red onion thinly sliced
- 1/2 cup kalamata olives pitted
- 4 oz feta cheese crumbled
- 1/4 cup plain Greek yogurt 2% fat
Method
- Place chicken breasts between plastic wrap and gently pound to even 1-inch thickness for uniform cooking.
- In a medium saucepan, combine 4 cups water, 1 tsp salt, 2 bay leaves, and 5 peppercorns for poaching liquid.
- Bring liquid to 170°F (77°C), add chicken, reduce heat to maintain 165°F (74°C), and cook for 12-15 minutes until internal temperature reaches 165°F.
- Transfer chicken to cutting board, rest for 10 minutes, then slice against the grain into ½-inch strips.
- Whisk 1 tbsp olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Fold in Greek yogurt for creaminess.
- In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, and olives.
- Add sliced chicken, drizzle with dressing, top with crumbled feta, and gently toss to combine.
Note
- For maximum protein retention, maintain poaching liquid at 165°F (74°C) - never allow to boil.
- Slice chicken against the grain for more tender pieces that distribute evenly throughout the salad.
- Allow chicken to cool before combining with greens to prevent wilting.
- For meal prep, store components separately and assemble within 24 hours of consumption.
- Verify chicken has reached 165°F (74°C) internal temperature during cooking for food safety.