Tzatziki Chicken Salad – Cool, Creamy, and Packed with Protein (25g+)

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Introduction

This Tzatziki Chicken Salad is everything you love about Mediterranean flavors in one refreshingly creamy, protein-rich dish. Juicy shredded chicken is tossed with a tangy, herb-laced tzatziki dressing made from Greek yogurt, cucumber, lemon, and garlic. It’s light, crisp, and incredibly satisfying—perfect for lunch, meal prep, or a fuss-free summer dinner.

Unlike traditional mayo-based chicken salads, this version is bright and refreshing, with a cool crunch from cucumbers and the vibrant punch of fresh dill and lemon. It’s quick to throw together and keeps well in the fridge, making it your new go-to healthy chicken salad.

Spoon it into lettuce cups, pile it on toasted pita, or serve it straight from the bowl—you can’t go wrong.

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Ingredients Overview

Cooked Chicken
Use shredded or diced cooked chicken breast or rotisserie chicken for convenience. It should be moist and lightly seasoned. Thigh meat adds more richness and works just as well.

Greek Yogurt
Thick, creamy, and tangy—this forms the base of the tzatziki-style dressing. Use plain, unsweetened Greek yogurt (2% or whole milk for extra creaminess).

Cucumber
Adds crisp texture and classic tzatziki freshness. English or Persian cucumbers work best. Grate finely and squeeze out moisture to avoid a watery salad.

Garlic
Minced raw garlic gives tzatziki its signature bite. A small clove goes a long way—use less if you prefer it milder.

Fresh Dill
Brings herbal brightness and Mediterranean flavor. Substitute with fresh mint or parsley if needed.

Lemon Juice & Zest
Lemon lightens the dressing and balances the yogurt’s richness. Always zest before juicing to capture all the citrus oils.

Olive Oil
A drizzle adds richness and helps emulsify the dressing. Choose high-quality extra virgin olive oil.

Red Onion (Optional)
Adds a sharp bite and color. Soak sliced onions in cold water for 10 minutes to mellow their flavor.

Optional Add-ins

• Chopped cherry tomatoes
• Kalamata olives
• Crumbled feta
• Diced avocado
• Chopped spinach or arugula

Substitutions

• Use sour cream or dairy-free yogurt for alternative bases
• Canned chicken in a pinch (well-drained)
• Add a touch of mustard for extra zing
• Replace dill with fresh parsley or basil for a different flavor profile

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Step-by-Step Instructions

1. Prep the Chicken
   Use 3 cups cooked and shredded chicken. This equals about 2 medium breasts or 1 small rotisserie chicken. Let it cool to room temperature before mixing.
2. Grate and Drain the Cucumber
   Grate ½ of a large cucumber (or 1 small English cucumber). Place in a clean towel or paper towel and squeeze out excess water. This keeps the salad from becoming watery.
3. Make the Tzatziki Dressing
   In a mixing bowl, whisk together:
   • ¾ cup plain Greek yogurt
   • 1 tbsp olive oil
   • Juice and zest of 1 lemon
   • 1 small garlic clove, minced
   • 2 tbsp chopped fresh dill
   • ½ tsp salt
   • ¼ tsp black pepper
   • Optional: ¼ cup finely diced red onion
4. Combine
   Add the shredded chicken and grated cucumber to the dressing. Toss gently to combine, making sure the chicken is well coated. Taste and adjust seasoning if needed.
5. Chill & Serve
   Chill for at least 15 minutes to allow the flavors to meld. Serve cold or at room temperature.

Common Mistakes to Avoid

• Not draining the cucumber: this can water down the dressing
• Using non-Greek yogurt: it may be too thin and affect texture
• Overmixing: gently fold to keep the chicken tender and the texture light

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Tips, Variations & Substitutions

Tips

• Let the salad chill before serving—it improves the flavor
• Use rotisserie chicken to save time
• Make a double batch of the tzatziki to use as a dip or sandwich spread

Flavor Variations

• Mediterranean Bowl: Serve over rice or quinoa with olives, tomatoes, and greens
• Greek Chicken Wraps: Spoon into pita with lettuce, tomato, and feta
• Spicy Version: Add chopped pepperoncini or a pinch of red chili flakes
• Vegan Twist: Use chickpeas or tofu and a plant-based yogurt

Substitutions

• No dill? Use fresh parsley or a small amount of mint
• Want creamier texture? Add a tablespoon of hummus to the dressing
• Add crunch with chopped celery or slivered almonds

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Serving Ideas & Occasions

Tzatziki Chicken Salad is perfect for:

• Easy lunches
• Low-carb dinners
• Picnics and potlucks
• Meal prep
• Post-workout meals (thanks to its high protein content)

Serve With:

• Stuffed in pita or lettuce wraps
• Over a bed of greens or tabbouleh
• As a filling in wraps or sandwiches
• With crackers or flatbread for a snack-style lunch
• With roasted vegetables or a side of couscous

It’s a fresh, no-fuss dish that travels well and works hot or cold.

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Nutritional & Health Notes

Per serving (based on 4 servings):

• Calories: 280–320
• Protein: 25–30g
• Carbs: 5–8g
• Fat: 15–18g
• Fiber: 1–2g

This salad is:

• Naturally gluten-free
• Low in carbohydrates
• High in lean protein
• Rich in probiotics from Greek yogurt
• Anti-inflammatory thanks to olive oil, garlic, and herbs

For a lighter version, use low-fat yogurt. For more fiber, add chopped greens or serve with whole grains.

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FAQs

Can I make this ahead of time?
Yes! It keeps well in the fridge for up to 4 days. Store in an airtight container and stir before serving.

What’s the best way to serve it?
It’s very versatile—serve in wraps, over salad greens, or in pita pockets. You can also serve as a dip with cucumber slices or crackers.

Can I freeze it?
No. The yogurt and cucumber don’t freeze well together and can separate or become watery when thawed.

Can I use canned chicken?
Yes. Drain thoroughly and fluff with a fork before mixing. It won’t be quite as juicy but works in a pinch.

Is it low carb or keto?
Yes, it’s naturally low in carbohydrates and suitable for low-carb and keto diets—just skip the pita or serve with low-carb bread.

Can I use dried dill instead of fresh?
Yes, but use only 1 teaspoon of dried dill—it’s more concentrated. Fresh dill adds better color and brightness.

How do I keep it from being watery?
Be sure to drain the cucumber thoroughly, and don’t skip chilling—it helps the yogurt absorb excess moisture.

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