The Ultimate Chicken Salad with Tzatziki Sauce Recipe

Why This Greek Lunch Changed My Life

Last summer, I grabbed lunch from a small Greek place near my office. I ordered their chicken salad with tzatziki sauce without really knowing what to expect. Holy cow, was I in for a surprise! Instead of that heavy, mayo-loaded chicken salad we’re all used to, this was light, fresh, and packed with flavor.

I went back three times that week. By Friday, I was asking the owner for the recipe. She just laughed and said, “It’s simple – good chicken, real tzatziki, fresh vegetables.” That weekend, I tried making my own chicken salad with tzatziki sauce at home. It took a few attempts to get it right, but now it’s my go-to lunch.

The best part? My family actually asks me to make this instead of ordering takeout. That never happened with regular chicken salad.

Why You’ll Love Chicken Salad with Tzatziki Sauce Recipe More Than Regular Chicken Salad

It Actually Makes You Feel Good

Most chicken salads are loaded with mayonnaise. While they might taste fine, they often leave you feeling heavy afterward. This chicken salad with tzatziki sauce is different. The Greek yogurt gives you protein and probiotics. The cucumber keeps everything light. The herbs make it taste fancy without being complicated.

I started making this when I was trying to eat better but still wanted lunch to be satisfying. The protein keeps you full for hours, but you don’t get that heavy, sluggish feeling. It’s like the difference between eating a burger and eating a really good salad – both fill you up, but only one makes you feel energetic.

You Can Eat Chicken Salad with Tzatziki Sauce So Many Different Ways

The versatility of chicken salad with tzatziki sauce is incredible. Stuff it in a pita for a quick lunch. Serve it over greens for dinner. Eat it with crackers as a snack. I’ve even used it as a dip at parties, and people always ask for the recipe.

My kids like it in wraps with some lettuce and tomato. My husband prefers it over quinoa as a bowl meal. I sometimes add it to Mediterranean breakfast bowl setups when I want something different. Everyone in the family gets exactly what they want from the same base recipe.

The Ultimate Chicken Salad with Tzatziki Sauce Recipe

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• Author: Ines Zahraoui
• Total Time: 1 hour 15 minutes
• Yield: 4 servings 1x

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Description

 

Mediterranean-inspired chicken salad with tzatziki sauce featuring tender seasoned chicken combined with cooling homemade tzatziki sauce, fresh vegetables, and herbs. Perfect for wraps, meal prep, or light dinners.

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Ingredients

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For the Chicken:

2 pounds boneless, skinless chicken thighs

2 tablespoons olive oil

1 teaspoon dried oregano

1 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon black pepper

Juice of 1 lemon

For the Tzatziki:

1 cup full-fat Greek yogurt (don’t use low-fat!)

1 large cucumber, grated and drained

3 cloves garlic, minced

2 tablespoons fresh dill, chopped

1 tablespoon fresh lemon juice

2 tablespoons extra virgin olive oil

1/2 teaspoon salt

For Assembly:

2 cups cherry tomatoes, halved

1/2 red onion, thinly sliced

1/2 cup Kalamata olives, pitted

1/4 cup fresh parsley, chopped

4 pita breads or 6 cups mixed greens

1/4 cup toasted pine nuts (optional but nice)

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Instructions

Step-by-Step Instructions for Perfect Chicken

Step 1: Pat chicken thighs completely dry with paper towels. 

Step 2: In a bowl, mix olive oil, oregano, garlic powder, salt, pepper, and lemon juice. 

Step 3: Rub seasoning mixture all over chicken thighs, coating every surface. 

Step 4: Let chicken marinate at room temperature for 30 minutes. 

Step 5: Warm a large skillet over medium-high heat until it’s hot

Step 6: Sear the chicken for 6-7 minutes on each side, leaving it in place

Step 7: Check internal temperature reaches 165°F with meat thermometer. 

Step 8: Remove from heat and let rest 10 minutes. 

Step 9: Chop cooled chicken into uniform bite-sized pieces.

Step-by-Step Tzatziki Instructions

Step 1: For a good texture, grate the cucumber using the large holes on a box grater.

Step 2: To drain the liquid, put the grated cucumber into a fine-mesh strainer and place it over a bowl.

Step 3: Toss the cucumber with a generous sprinkling of salt.

Step 4: Let it drain for exactly 30 minutes—it’s a good idea to set a timer 

Step 5: Grab handfuls of cucumber and squeeze tightly in clean kitchen towel. 

Step 6: Keep squeezing until absolutely no water comes out.

 Step 7: Mix squeezed cucumber with yogurt, minced garlic, chopped dill, lemon juice, olive oil, and salt. 

Step 8: Taste and adjust garlic and salt as needed. 

Step 9: Refrigerate for minimum 1 hour before using.

Final Assembly Steps

Step 1: Place chopped chicken in large mixing bowl. 

Step 2: Add half the prepared tzatziki to chicken. 

Step 3: Gently fold tzatziki into chicken until lightly coated. 

Step 4: Add cherry tomatoes, red onion, olives, and parsley. 

Step 5: Fold all ingredients together very gently – don’t overmix. 

Step 6: Taste and add more tzatziki, salt, or lemon juice if needed. 

Step 7: Serve immediately or refrigerate up to 2 hours before serving.

Notes

• For best results, drain grated cucumber thoroughly and let tzatziki chill for at least 1 hour before serving. 
• Chicken thighs provide better flavor and moisture than breasts. 
• Store components separately for meal prep.

• Prep Time: 30 minutes
• making tzatziki: 30 min
• Cook Time: 15 minutes
• Category: Mediterranean launch recipe
• Method: Skillet, No-Bake Sauce
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 wrap or 1.5 cups
• Calories: 485
• Sugar: 8g
• Sodium: 920 mg
• Fat: 22g
• Saturated Fat: 6g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 28g
• Fiber: 4g
• Protein: 42g
• Cholesterol: 135mg

Everything You Need for Perfect Chicken Salad with Tzatziki Sauce

The Chicken Ingredients

For the best chicken salad with tzatziki sauce, I always use chicken thighs. I know breasts are popular, but thighs have more flavor and don’t dry out as easily. Here’s what you need:

For the Chicken:

• 2 pounds boneless, skinless chicken thighs
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Juice of 1 lemon

Don’t skip the lemon juice – it helps tenderize the chicken and adds that Mediterranean brightness. The oregano is also key because it ties the chicken flavors to the Greek theme of the tzatziki.

The Tzatziki Sauce Ingredients

Making tzatziki sounds fancy, but it’s really just mixing stuff together. The trick is using good ingredients and getting the cucumber super dry. Here’s your shopping list:

For the Tzatziki:

• 1 cup full-fat Greek yogurt (don’t use low-fat!)
• 1 large cucumber, grated and drained
• 3 cloves garlic, minced
• 2 tablespoons fresh dill, chopped
• 1 tablespoon fresh lemon juice
• 2 tablespoons extra virgin olive oil
• 1/2 teaspoon salt

The full-fat yogurt is crucial. I tried making chicken salad with tzatziki sauce with low-fat yogurt once, and it was like eating flavored water. Trust me, the extra calories are worth it.

Assembly and Serving Ingredients

These are the extras that make your chicken salad with tzatziki sauce look and taste amazing:

For Assembly:

• 2 cups cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 1/4 cup fresh parsley, chopped
• 4 pita breads or 6 cups mixed greens
• 1/4 cup toasted pine nuts (optional but nice)

You can definitely skip some of these if you don’t have them, but the tomatoes and onion really make a difference. The olives add that salty, briny flavor that screams Mediterranean.

How to Make the Best Chicken Salad with Tzatziki Sauce

Step-by-Step Instructions for Perfect Chicken

Step 1: Pat chicken thighs completely dry with paper towels. 

Step 2: In a bowl, mix olive oil, oregano, garlic powder, salt, pepper, and lemon juice. 

Step 3: Rub seasoning mixture all over chicken thighs, coating every surface. 

Step 4: Let chicken marinate at room temperature for 30 minutes. 

Step 5: Warm a large skillet over medium-high heat until it’s hot

Step 6: Sear the chicken for 6-7 minutes on each side, leaving it in place

Step 7: Check internal temperature reaches 165°F with meat thermometer. 

Step 8: Remove from heat and let rest 10 minutes. 

Step 9: Chop cooled chicken into uniform bite-sized pieces.

Step-by-Step Tzatziki Instructions

Step 1: For a good texture, grate the cucumber using the large holes on a box grater.

Step 2: To drain the liquid, put the grated cucumber into a fine-mesh strainer and place it over a bowl.

Step 3: Toss the cucumber with a generous sprinkling of salt.

Step 4: Let it drain for exactly 30 minutes—it’s a good idea to set a timer 

Step 5: Grab handfuls of cucumber and squeeze tightly in clean kitchen towel. 

Step 6: Keep squeezing until absolutely no water comes out.

 Step 7: Mix squeezed cucumber with yogurt, minced garlic, chopped dill, lemon juice, olive oil, and salt. 

Step 8: Taste and adjust garlic and salt as needed. 

Step 9: Refrigerate for minimum 1 hour before using.

Final Assembly Steps

Step 1: Place chopped chicken in large mixing bowl. 

Step 2: Add half the prepared tzatziki to chicken. 

Step 3: Gently fold tzatziki into chicken until lightly coated. 

Step 4: Add cherry tomatoes, red onion, olives, and parsley. 

Step 5: Fold all ingredients together very gently – don’t overmix. 

Step 6: Taste and add more tzatziki, salt, or lemon juice if needed. 

Step 7: Serve immediately or refrigerate up to 2 hours before serving.

Serving Smart and Avoiding Common Mistakes

How to Serve Without Screwing It Up

The best way to serve chicken salad with tzatziki sauce is in warm pita bread. Just pop the pita in the microwave for 15 seconds wrapped in a damp paper towel. The warm bread with the cool salad is amazing.

You can also serve it over mixed greens if you want something lighter. Add some couscous and quinoa salad on the side if you want to make it more filling. Or just eat it with pita chips as a healthy snack.

Don’t Make These Mistakes

The biggest mistake with chicken salad with tzatziki sauce is making it too watery. This happens when you don’t drain the cucumber properly or add too much lemon juice. Take your time with the cucumber prep – it’s worth it.

Another mistake is overcooking the chicken. Dry chicken ruins everything, even good tzatziki. Use a meat thermometer if you’re not sure. And please don’t assemble the salad hours ahead of time unless you want soggy vegetables.

Temperature Tips That Matter

Here’s something weird but important – serve your chicken salad with tzatziki sauce when the chicken is just slightly cool, not ice cold. Cold chicken doesn’t taste as good and makes the tzatziki feel heavy. To serve, take it out of the fridge 15 minutes beforehand.

The tzatziki, on the other hand, should be nice and cold. That temperature contrast makes each bite more interesting and helps balance the flavors.

Smart Storage and Meal Prep Tricks

My Weekly Prep System

I make chicken salad with tzatziki sauce every Sunday for the week. Cook the chicken and make the tzatziki, then store them separately in the fridge. The chicken stays good for 4 days, and the tzatziki actually gets better after sitting overnight.

For vegetables, I prep them but store separately too. Tomatoes and onion are fine for 2-3 days, but I cut cucumber fresh each time. Takes an extra minute but makes a huge difference in crunch.

When I want lunch, I grab some chicken, some tzatziki, add fresh vegetables, and I’m done. It’s faster than making a sandwich and tastes way better than anything from the cafeteria.

Making It Last Even Longer

You can freeze the cooked, seasoned chicken for as long as 3 months. I often double the recipe and freeze half. Just thaw it overnight in the fridge when you want to make more chicken salad with tzatziki sauce.

The tzatziki keeps for about a week in the fridge.I always make extra because this recipe is so versatile and works well in many other dishes. Use it as a dip, spread it on sandwiches, or add it to Mediterranean shrimp bowl recipes.

Questions Everyone Asks About Chicken Salad with Tzatziki Sauce

The Health Benefits You’ll Actually Notice

Why Your Body Will Thank You

This chicken salad with tzatziki sauce gives you 42 grams of protein per serving plus probiotics from the Greek yogurt. The vegetables add fiber and vitamins without many calories. You’ll stay full for hours without feeling heavy or tired.

I noticed the difference right away when I switched from mayo-based chicken salad. No more afternoon energy crash. No more feeling guilty about lunch. Just good, clean energy that lasts.

How It Compares to Other Chicken Salads

Regular chicken salad has about 200 more calories per serving and way more sodium. This chicken salad with tzatziki sauce version gives you better nutrition with less guilt. The Greek yogurt provides calcium and probiotics that mayo can’t match.

Share Your Success with This Recipe

Tell Me How It Went

I really want to know how your chicken salad with tzatziki sauce turns out! Did you make any changes? What did your family think? Leave a comment and let me know. Your feedback helps me improve the recipe and helps other people who are trying it for the first time.

Join Our Mediterranean Food Community

If you love this recipe, you’ll probably like other Mediterranean dishes too. Try tuna and white bean salad next, or check out our caprese pasta salad tortellini for more fresh, healthy meal ideas.

Why This Recipe Will Become Your New Go-To

It’s Changed How I Think About Lunch

Making chicken salad with tzatziki sauce regularly has honestly changed my whole approach to eating. Instead of grabbing whatever’s quick, I actually plan meals I look forward to. This recipe proved that healthy food can be delicious and satisfying.

The Gateway to Better Eating

If you’re new to Mediterranean cooking, chicken salad with tzatziki sauce is perfect for starting out. The techniques you learn here work for tons of other recipes. Once you master this, you’ll want to try more Mediterranean dishes because they all have that same fresh, clean taste that makes you feel good.