You know those days when you want something fresh, filling, and actually good for you? This is my answer to that craving. I’ve been making this bowl at least twice a week, and honestly, I’m not tired of it yet. It’s colorful, packed with flavor, and keeps me full for hours without that afternoon slump. Let me show you how easy this is.
Table of Contents
Why This Low Carb Chicken Salad Works
Here’s the thing about low carb chicken salad recipes: they can be boring. But not this one. I’ve loaded it with Mediterranean flavors that make every bite interesting.
The secret is in the seasoning and the combo of textures. You’ve got juicy grilled chicken, crispy cucumbers, creamy feta, and that tangy lemon dressing that ties everything together. Plus, it’s ready in about 20 minutes, which is perfect when you’re hungry and don’t want to wait forever.
I started making this when I needed to shake up my lunch routine. My usual salads were making me sad, you know? This Mediterranean salad bowl changed everything. It feels like you’re treating yourself, not just eating leaves.
The Perfect High Protein Lunch
Let’s talk protein for a second. This bowl delivers around 35 grams per serving, which is amazing if you’re trying to stay full and energized. I noticed a huge difference in my energy levels once I started prioritizing protein at lunch.
The chicken is the star here, but the feta and olives add extra richness and healthy fats. Those fats are crucial for keeping you satisfied. I used to skip them thinking I was being healthy, but I’d be starving an hour later. Not anymore! 😊
This is definitely a high protein lunch that doesn’t feel heavy. You won’t need that 3pm coffee to stay awake.
Making It Keto-Friendly
If you’re following keto, this bowl is basically perfect. It sits at around 8-10 net carbs depending on how much you load up on the veggies. I keep mine pretty generous with the greens because I love the crunch.
The best part about this keto chicken salad is that it doesn’t taste like diet food. My husband tried it last week and asked if we could have it for dinner. He had no idea it was keto until I told him.
You can easily adjust the portions to fit your macros. Need more fat? Add extra olive oil or avocado. Want fewer carbs? Go lighter on the tomatoes. It’s super flexible.
Low Carb Mediterranean Chicken Salad Bowl
Ingredients
- 2 boneless skinless chicken breasts
- 4 cups mixed greens or romaine lettuce
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1/2 red onion thinly sliced
- 1/2 cup kalamata olives
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley chopped
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic minced
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Step 1: Mix the marinade ingredients in a small bowl. Rub it all over your chicken breasts and let them sit for at least 10 minutes. Longer is better if you have time, but 10 minutes works in a pinch.
- Step 2: Heat a grill pan or regular skillet over medium-high heat. Cook the chicken for about 6-7 minutes per side until it reaches 165°F inside. Let it rest for 5 minutes, then slice it into strips.
- Step 3: While the chicken cooks, chop all your veggies. I like to keep everything roughly the same size so each bite has a good mix.
- Step 4: Whisk together all the dressing ingredients in a jar. Taste it and adjust if needed. I usually add a pinch more salt because I like it punchy.
- Step 5: Build your bowl. Start with the greens, add your sliced chicken, then scatter the tomatoes, cucumbers, onions, olives, and feta on top. Drizzle with that delicious dressing.
- Step 6: Toss everything together right before eating. The flavors get even better when they mix!
A Healthy Low Calorie Lunch That Satisfies
Okay, so if you’re watching calories, this comes in at about 380-420 per serving depending on how much dressing you use. That’s really reasonable for how filling it is.
I’ve tried so many healthy low calorie lunch options that left me unsatisfied. This isn’t one of them. The combination of protein, fiber, and healthy fats keeps hunger at bay for hours.
My trick is to prep the ingredients on Sunday so I can throw this together in five minutes during the week. Game changer for busy mornings when I’m rushing out the door.
If you’re looking for other quick options, you might also love my low carb berry yogurt bowl for breakfast or this low carb shrimp stir-fry for dinner.
Ingredients
For the Bowl:
- 2 boneless, skinless chicken breasts
- 4 cups mixed greens or romaine lettuce
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup kalamata olives
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
For the Marinade:
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
Step 1: Mix the marinade ingredients in a small bowl. Rub it all over your chicken breasts and let them sit for at least 10 minutes. Longer is better if you have time, but 10 minutes works in a pinch.
Step 2: Heat a grill pan or regular skillet over medium-high heat. Cook the chicken for about 6-7 minutes per side until it reaches 165°F inside. Let it rest for 5 minutes, then slice it into strips.
Step 3: While the chicken cooks, chop all your veggies. I like to keep everything roughly the same size so each bite has a good mix.
Step 4: Whisk together all the dressing ingredients in a jar. Taste it and adjust if needed. I usually add a pinch more salt because I like it punchy.
Step 5: Build your bowl. Start with the greens, add your sliced chicken, then scatter the tomatoes, cucumbers, onions, olives, and feta on top. Drizzle with that delicious dressing.
Step 6: Toss everything together right before eating. The flavors get even better when they mix!
Tips for the Best Results
Season generously. Don’t be shy with the oregano and garlic on that chicken. It makes such a difference.
Use fresh lemon juice. The bottled stuff just doesn’t compare. Fresh lemon brings brightness that you can’t fake.
Prep ahead. I mentioned this earlier, but it’s worth repeating. Grilled chicken keeps in the fridge for 4 days. Your future self will thank you.
You can find more Mediterranean bowl inspiration in this Greek chicken bowls guide that has some great variation ideas. I sometimes swap my proteins or add different herbs based on what I have, and checking out other Mediterranean bowl recipes always gives me fresh ideas.
Make It Your Own
The beauty of this bowl is that you can customize it endlessly. Add artichoke hearts if you love them. Throw in some roasted red peppers for sweetness. Use grilled shrimp instead of chicken when you’re in the mood.
I’ve even added a hard-boiled egg on top when I needed extra protein. There are no rules here, just guidelines. Make it work for you and your taste buds. ✨
There you have it! A bowl that’s good for you, tastes amazing, and doesn’t take all day to make. I hope you love it as much as I do. Let me know if you try any fun variations!
