Greek Lemon Garlic Chicken Salad
Greek Lemon Garlic Chicken Salad provides 16g protein and 426 calories per serving — a lighter lunch option for moderate calorie days. Quick-preps 4 servings on the stovetop with minimal equipment. Layer this into your rotation when you need a lower-protein meal that still supports your daily macro targets.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Crimpit flatbread wraps
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(60g)
- •Vinegar, Red Wine(15g)
- •Garlic(10g)
- •Oregano, Dried(30g)
- •1 teaspoon salt
- •1 pinch cracked pepper
- •Greek Yogurt (2%)(240g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Cucumber
- •Garlic(60g)
- •Lemon Juice, Fresh(15g)
- •1 pinch salt
- •Cucumber
- •Tomato, Cherry(227g)
- •Bell Pepper
- •Yellow Onion
- •Cheese, Feta, Crumbled(198g)
- •Olives, Black, Canned, Pitted(120g)
Instructions
- 1Whisk together the olive oil, lemon juice, red wine vinegar, minced fresh garlic, and dried oregano in a large shallow dish. Pour out 1/3 cup of this mixture into a separate container and refrigerate for later use as dressing; reserve the remaining marinade in the dish.
- 2Add the chicken breast to the marinade, turning to coat evenly on all sides. Cover and refrigerate for at least 30 minutes (or up to overnight).
- 3While the chicken marinates, prepare the tzatziki: combine the Greek yogurt, minced fresh garlic, lemon juice, and a pinch of dried oregano in a bowl and stir until smooth. Cover and refrigerate until serving time.
- 4Dice the cucumber, halve the cherry tomatoes, dice the bell pepper, thinly slice the onion, and transfer all vegetables to a large bowl. Add the crumbled feta cheese and black olives, then toss gently to combine.
- 5Heat a large skillet over medium-high heat and add a light coating of olive oil. Remove the chicken from the marinade and place in the hot pan. Sear for 5–6 minutes per side over medium-high heat until the internal temperature reaches 165°F and the exterior is golden brown (total cook time 10–12 minutes).
- 6Remove the chicken from the pan and let rest for 5 minutes, then slice thickly against the grain.
- 7Warm the flatbread wraps in the same skillet over medium heat for 1–2 minutes per side until soft and warmed through.
- 8Divide the salad evenly into 4 airtight containers while still fresh, top each with sliced chicken, warm flatbread pieces, a drizzle of reserved dressing, and a dollop of tzatziki. Seal and refrigerate until ready to serve.
Nutrition — Per Serving
426
calories
16g
protein
33g
fat
- Carbohydrates
- 20g
- Saturated fat
- 10.3g
- Sodium
- 813 mg
- Dietary fiber
- 5.0g
4 servings per batch · ~263g each
Macro data sourced from USDA FoodData Central
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How much protein does Greek Lemon Garlic Chicken Salad have per serving?
Each serving contains 16g of protein with 426 calories total. The macro split is 33g fat and 20g carbs, making it a higher-fat option that works better as a lighter lunch or side rather than a primary protein source.
How long does Greek Lemon Garlic Chicken Salad take to prep?
This recipe qualifies as quick prep and yields 4 servings, so you can have multiple lunches ready in minimal time. It's a stovetop-based dish that won't require extensive prep or cooking time.
Is Greek Lemon Garlic Chicken Salad good for fat loss?
At 426 calories and only 16g protein per serving, this recipe is on the leaner side calorically but doesn't deliver enough protein to be a standalone meal for most lifters tracking macros. It's better used as a salad component or side dish within a larger meal.
