Keto Greek Chicken Salad with Lemon-Oregano Dressing

Why You’ll Love This Recipe

• Bright, zesty Greek flavors with a keto-friendly balance of protein, healthy fats, and low carbs.
• Meal-prep friendly: marinate chicken ahead, and both dressing and tzatziki hold beautifully.
• Juicy, herby grilled chicken meets crisp romaine, briny olives, and creamy feta for perfect texture contrast.
• Customizable for any kitchen: grill, grill pan, or cast iron all work.

Grocery List

• Produce: 2 romaine hearts, 2 English cucumbers, 1 pint cherry tomatoes, 1 red onion, 1–2 lemons, fresh dill, fresh mint (optional), garlic
• Dairy: Full-fat Greek yogurt (1 cup), feta cheese (4 oz)
• Pantry: Boneless skinless chicken breasts (1.5 lb), extra-virgin olive oil, dried oregano, smoked paprika, Dijon mustard, red wine vinegar, kosher salt, black pepper, Kalamata olives

Full Ingredients

Herby Grilled Chicken

• 1.5 lb boneless, skinless chicken breasts, pounded to 3/4 inch thickness
• 3 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 2 tsp lemon zest
• 2 tsp dried oregano
• 2 garlic cloves, minced
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp smoked paprika (optional, for color)

Lemon-Oregano Dressing

• 1/3 cup extra-virgin olive oil
• 3 tbsp fresh lemon juice
• 1 tbsp red wine vinegar
• 2 tsp dried oregano
• 1 small garlic clove, finely grated
• 1/2 tsp Dijon mustard
• 1/2 tsp kosher salt
• 1/2 tsp freshly ground black pepper

Tzatziki

• 1 cup full-fat Greek yogurt
• 1/2 large English cucumber (about 150 g), coarsely grated and squeezed very dry
• 1 tbsp extra-virgin olive oil
• 1 tbsp fresh lemon juice
• 1 small garlic clove, finely grated
• 2 tbsp fresh dill, finely chopped
• 1 tbsp fresh mint, finely chopped (optional)
• 1/4 tsp kosher salt, plus black pepper to taste

Salad

• 2 romaine hearts, chopped (about 8 cups)
• 1 large English cucumber, halved lengthwise and sliced
• 1 cup cherry tomatoes, halved
• 3/4 cup pitted Kalamata olives, halved
• 1/3 cup red onion, very thinly sliced
• 4 oz feta cheese, cut into 1/2-inch cubes or crumbled
• Lemon wedges and extra oregano or dill for serving (optional)

Step-by-Step Instructions

Step 1: Marinate the chicken

Pound chicken breasts to an even 3/4 inch thickness for quick, even cooking. In a bowl, whisk olive oil, lemon juice, lemon zest, oregano, garlic, salt, pepper, and smoked paprika. Add chicken, turn to coat well, and marinate 30 minutes at room temperature or up to 4 hours refrigerated. Return to room temperature for 15 minutes before cooking if chilled.

Step 2: Make the tzatziki

Coarsely grate the cucumber, then squeeze it extremely dry in a clean kitchen towel or paper towels until almost no liquid drips. In a bowl, combine yogurt, grated cucumber, olive oil, lemon juice, garlic, dill, mint (if using), salt, and a few grinds of pepper. Stir until creamy. Cover and refrigerate to meld flavors.

Step 3: Whisk the lemon-oregano dressing

In a jar or small bowl, whisk together lemon juice, red wine vinegar, oregano, garlic, Dijon, salt, and pepper. Stream in olive oil, whisking until emulsified. Taste and adjust salt or lemon as needed; set aside.

Step 4: Grill the chicken

Preheat a grill or grill pan to medium-high heat (425–450°F). Oil the grates lightly. Shake excess marinade from the chicken and grill 5–6 minutes per side, turning once, until an instant-read thermometer reads 165°F at the thickest point. Transfer to a cutting board, tent loosely with foil, and rest 5 minutes. Slice across the grain into 1/2-inch strips.

Step 5: Build the salad base

In a large bowl, combine romaine, sliced cucumber, cherry tomatoes, red onion, olives, and feta. Drizzle about two-thirds of the dressing over the salad and toss gently to coat; the leaves should look lightly glossy, not soaked.

Step 6: Assemble and finish

Top the dressed salad with the warm sliced chicken. Drizzle with the remaining dressing. Add a generous spoonful or swoosh of tzatziki on each plate or in the center of the platter. Garnish with extra dill or oregano and serve with lemon wedges.

Step 7: Serve

Plate the salad so each serving has a good mix of greens, chicken, olives, and feta. Offer extra tzatziki at the table. Enjoy immediately while the chicken is warm and the romaine is crisp.

Pro Tips

• For juicier results, pound chicken evenly and do not overcook; pull from the grill at 160–163°F and let carryover heat bring it to 165°F.
• Squeeze the grated cucumber very dry to keep tzatziki thick and not watery.
• Feta and olives are salty; dress the salad lightly first, then season to taste at the end.
• No grill? Sear in a lightly oiled cast-iron skillet over medium-high, 5–6 minutes per side, or bake at 425°F for 18–22 minutes.
• Make the dressing in a jar and shake just before serving for the best emulsion.

Variations

• Chicken thighs: Use 1.5 lb boneless, skinless thighs; grill 6–7 minutes per side to 175°F for ultra-juicy meat.
• Extra-keto: Add 1 diced avocado and reduce tomatoes to 1/2 cup to lower carbs and boost healthy fats.
• Spicy Greek: Add 1 tsp Aleppo pepper or 1/4 tsp red pepper flakes to the marinade and a pinch to the dressing.

Storage & Make-Ahead

Marinate chicken up to 24 hours ahead. Cooked chicken keeps 3–4 days refrigerated; rewarm gently. Tzatziki keeps 2–3 days; stir before serving. Dressing keeps 1 week refrigerated; shake to re-emulsify. Wash and chop romaine up to 24 hours ahead and store in a sealed container lined with paper towels. For best texture, store components separately and assemble just before eating.

Nutrition (per serving)

Approximate: 590 kcal; 45 g protein; 44 g fat; 7–9 g net carbs; 3 g fiber; sodium varies by feta and olives. Calculated with 1.5 lb chicken, 4 oz feta, 3/4 cup olives, 1 cup tomatoes, and dressing/tzatziki as written.