Lemon Herb Mediterranean Chicken Salad
This Lemon Herb Mediterranean Chicken Salad provides 25g protein and 301 calories per serving, making it a solid lunch option for macro tracking. Quick-preps 4 servings on the stovetop, perfect for midweek meals when you need something ready in minutes. Stays within a moderate calorie budget while keeping protein high enough to support recovery between training sessions.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(60g)
- •2 tablespoons water
- •Vinegar, Red Wine(30g)
- •Parsley, Fresh(30g)
- •2 teaspoons dried basil
- •Garlic(10g)
- •Oregano, Dried(5g)
- •1 teaspoon salt
- •cracked pepper (to taste)
- •Chicken Thigh, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Lettuce, Romaine(960g)
- •Cucumber
- •Tomato
- •Yellow Onion
- •Avocado
- •Olives, Black, Canned, Pitted(80g)
- •2 lemon wedges (to serve)
Instructions
- 1Whisk together the olive oil, fresh lemon juice, red wine vinegar, fresh parsley, minced fresh garlic, and dried oregano in a bowl. Divide the mixture in half—reserve one half as dressing in the refrigerator, and pour the other half into a shallow dish for marinating.
- 2Place the chicken thighs in the shallow dish with marinade, turning to coat evenly. Marinate for at least 15–30 minutes at room temperature, or up to 2 hours refrigerated.
- 3While the chicken marinates, prepare the salad components: chop the romaine lettuce, cucumber, tomato, and onion; slice the avocado; and drain the black olives. Combine all vegetables in a large bowl and set aside.
- 4Heat 1 tablespoon of olive oil in a grill pan or skillet over medium-high heat until shimmering, about 1–2 minutes.
- 5Remove the chicken from marinade (discard used marinade) and place thighs skin-side down in the hot pan. Cook 6–8 minutes over medium-high heat until the skin is golden brown and crispy. Flip and cook the other side 5–7 minutes until the internal temperature reaches 165°F and the meat is no longer pink inside.
- 6Remove the chicken to a cutting board and let rest for 5 minutes. Slice into bite-sized pieces.
- 7Divide the prepared salad evenly into 4 airtight containers while still at room temperature. Top each container with sliced chicken and drizzle with the reserved cold dressing.
- 8Seal containers and refrigerate until ready to serve, up to 4 days.
Nutrition — Per Serving
301
calories
25g
protein
19g
fat
- Carbohydrates
- 12g
- Saturated fat
- 3.2g
- Sodium
- 243 mg
- Dietary fiber
- 6.4g
4 servings per batch · ~415g each
Macro data sourced from USDA FoodData Central
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How much protein does Lemon Herb Mediterranean Chicken Salad have per serving?
Each serving contains 25g of protein and 301 calories with a macro split of 19g fat and 12g carbs. This makes it a high-protein, lower-carb option for lunch tracking.
How long does Lemon Herb Mediterranean Chicken Salad take to prep?
This recipe has quick prep time and yields 4 servings, making it efficient for meal prep across multiple days. You can have it ready with minimal active time on the stovetop.
Is Lemon Herb Mediterranean Chicken Salad good for fat loss?
At 301 calories and 25g protein per serving, this salad fits well into a fat loss phase where you're targeting high protein with controlled calories. The low carb content at 12g per serving helps create the caloric deficit needed for fat loss.
