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.
Ingredients
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)
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