Samantha When I’m craving something creamy, protein-packed, and refreshingly different, I always reach for my Tzatziki Chicken Salad—a light and flavorful twist on classic chicken salad that’s bursting with Mediterranean flair. It’s the kind of recipe that instantly transports you to a breezy Greek island lunch, minus the travel. With tender rotisserie chicken, cool cucumbers, zesty lemon, fresh dill, and a creamy Greek yogurt tzatziki sauce, every bite is a balance of tangy, crunchy, and herby goodness.
What makes this healthy Tzatziki Chicken Salad even better is how well it fits into busy lives and wellness-focused routines. It’s low carb, gluten-free, and completely mayo-free, which means you get all the creaminess without the heaviness. I love prepping it for quick lunches, high-protein snacks, or lettuce wrap dinners on warmer nights. And because it’s made with simple, wholesome ingredients like Greek yogurt and lean chicken breast, it aligns beautifully with Mediterranean diet goals and low-calorie meal plans.
Whether you’re meal prepping for the week, hunting for easy no-cook chicken lunch ideas, or just want to add more gut-friendly probiotics and clean protein to your day, this recipe delivers. It’s my go-to for when I want a refreshing chicken salad that’s both energizing and satisfying—and trust me, it never disappoints.
Tzatziki Chicken Salad (Creamy, Crunchy, and Mediterranean-Inspired)
Ingredients
For the Salad:
- 2 ½ cups chopped rotisserie chicken
- 1 cup plain Greek yogurt
- ½ cup finely diced cucumber
- 2 tablespoons fresh dill chopped
- 1 clove garlic minced
- Juice of 1 lemon
- ¼ cup red onion finely chopped
- Salt and pepper to taste
Optional Add-Ins:
- ¼ cup chopped cherry tomatoes
- Sliced black olives or Kalamata olives
- Chopped fresh mint or parsley
- Crumbled feta
Notes
Secret Tips for the Best Tzatziki Chicken Salad
- Use thick, full-fat Greek yogurt for richness: Avoid runny dressings by using a high-quality, full-fat Greek yogurt. It not only enhances the creaminess but also gives a richer, more satisfying flavor and helps bind the salad better than thinner versions.
- Squeeze your cucumbers dry: After dicing your cucumbers, press them gently between paper towels or a clean kitchen towel to remove excess water. This prevents the salad from becoming watery after a day or two in the fridge.
- Shred or chop your chicken finely for best texture: Smaller, bite-size pieces of rotisserie or poached chicken will soak up the tzatziki dressing more evenly, making each bite creamy and well-seasoned.
- Let it chill before serving: Give your salad at least 20–30 minutes in the fridge before eating. This lets the garlic mellow, the herbs infuse, and the flavors come together in the best way.
- Add lemon zest for an extra punch: While lemon juice adds tang, a little lemon zest adds a pop of bright citrus flavor that enhances the Greek-inspired profile without adding extra acidity.
- Make the dressing first and let it sit: Mix the yogurt, garlic, dill, and lemon juice separately and let it rest for 5–10 minutes before tossing with the chicken. This allows the garlic to mellow and the herbs to bloom.
- Use garlic paste for smoother flavor: If raw minced garlic is too sharp for your taste, mash it into a paste with salt before mixing it in. It’ll distribute more evenly and offer a more mellow garlicky note.
- Double the batch for the week ahead: This salad stores wonderfully for up to 4 days, so double it for easy lunches, wraps, or snack plates. It only gets better as the flavors marinate.
Recipe Overview
Cuisine: Mediterranean, Healthy Meal Prep
Category: Salad, Lunch, Meal Prep
Primary Keyword: Tzatziki Chicken Salad
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Yield: 4 servings
Nutritional Snapshot
Calories: 280
Protein: 30g
Carbohydrates: 5g
Fat: 15g
Fiber: 1g
Sugar: 2g
Estimates based on a serving of salad made with Greek yogurt, rotisserie chicken, and fresh veggies.
Budget Breakdown
| Ingredient | Estimated Cost |
|---|---|
| Rotisserie chicken (1 whole) | $6.00 |
| Greek yogurt (1 cup) | $1.50 |
| Cucumber | $0.75 |
| Lemon | $0.50 |
| Garlic + Dill + Pantry Items | $1.00 |
| Red onion | $0.50 |
| Total per batch | ~$10.25 |
Behind the Recipe
This Tzatziki Chicken Salad came to life during one of my classic weekend fridge clean-outs—those moments when I refuse to let good ingredients go to waste. I had some leftover rotisserie chicken, half a cucumber, and an open container of plain Greek yogurt just begging to be turned into something fresh and satisfying. With a bit of garlic, fresh dill, and a squeeze of lemon juice, I whipped up a quick homemade tzatziki dressing, tossed it all together, and was rewarded with what has now become one of my go-to Mediterranean chicken salad recipes.
What I love most is how simple and versatile it is—just a handful of ingredients and you’ve got a lunch that feels light but fills you up. I often rely on this low carb tzatziki chicken salad for lunch meal prep because it’s cool, creamy, and energizing without being heavy. The Greek yogurt doesn’t just bring that smooth, rich texture—it also adds gut-friendly probiotics and muscle-building protein. In fact, Healthline points out that Greek yogurt is a powerful ingredient for supporting digestive and bone health, making this salad both delicious and functional.
I’ve made it dozens of times—tweaking it with herbs, swapping in avocado or olives, and even serving it in pita or lettuce wraps. No matter how I customize it, this Greek chicken salad with yogurt and dill always hits the spot. It’s proof that the best recipes are often born from necessity—and a little leftover magic.
Why You’ll Love This Tzatziki Chicken Salad
This Tzatziki Chicken Salad is everything I want in a high-protein, no-fuss lunch—it’s flavorful, refreshing, and incredibly easy to make. If you love Greek flavors, crave light but filling meals, or just need a new healthy recipe for your weekly rotation, this one checks every box. Here’s exactly why it belongs on your table (and in your fridge).
High-Protein and Low-Carb
Unlike traditional chicken salad recipes loaded with mayo, this version is made with creamy, protein-packed Greek yogurt, giving it a rich texture and tang without the heaviness. Each serving is naturally low in carbs and high in lean protein thanks to the rotisserie chicken, making it perfect for those following a low-carb lifestyle or Mediterranean diet. According to Mayo Clinic, reducing carbs while prioritizing lean protein can support better energy, digestion, and weight management.
Mediterranean Flavor in Every Bite
With every forkful, you’ll taste bright lemon juice, fresh dill, sharp garlic, crunchy cucumbers, and juicy chicken—all the ingredients that define Mediterranean chicken salad. The combination is clean, herby, and vibrant without ever feeling bland. This isn’t your average “diet” salad—it’s layered with texture and real flavor that keeps you coming back.
Perfect for Meal Prep
This is one of my favorite healthy meal prep recipes because it holds up in the fridge for up to four days and only gets better as the flavors develop. Scoop it into containers and you’ve got grab-and-go lunches all week long. It’s ideal for busy workdays, post-workout refueling, or nights when you just need something easy and nutritious.
Light, Fresh, and Satisfying
This no-mayo chicken salad is everything I look for in a feel-good lunch: refreshing, light on the stomach, but still totally satisfying. Thanks to the Greek yogurt, lean chicken, and hydrating cucumbers, it gives you all the comfort of something creamy and rich without leaving you sluggish. It’s the kind of salad that nourishes you while still tasting like something indulgent.
Totally Customizable
Once you have the base, you can take this Greek chicken salad with yogurt and dill in so many directions. Add sliced avocado for creaminess, toss in Kalamata olives for briny punch, or stir in cherry tomatoes for a fresh burst of sweetness. You can even crumble some feta on top or swap in fresh mint for a different herb profile. Whether you’re gluten-free, low-carb, dairy-free, or just trying to use up what’s in your fridge, this recipe adapts beautifully.
If you’re looking for a new go-to lunch that’s quick, healthy, and full of flavor, this Tzatziki Chicken Salad is it. It’s not just another chicken salad—it’s a crave-worthy, Mediterranean-inspired meal that satisfies every time.
Perfect For
Whether you’re meal prepping for the week or packing a cooler for a sunny afternoon at the park, this Tzatziki Chicken Salad checks every box. It’s fresh, versatile, and loaded with nourishing ingredients that make it an ideal option for many occasions. Here’s when I love serving it most:
Healthy Lunch Meal Prep
This high-protein chicken salad with Greek yogurt is one of my favorite things to prep on Sundays. I scoop it into meal prep containers and pair it with pita chips, sliced bell peppers, or cucumber rounds for quick grab-and-go lunches all week long. It stays fresh and flavorful for days, and since it’s naturally low carb and high in protein, it keeps me satisfied without the post-lunch slump. It’s one of those easy make-ahead meals I can feel good about, both nutritionally and time-wise.
Picnic-Worthy Dishes
Most salads don’t travel well—but this one does. Unlike greens that wilt or sandwiches that get soggy, this Mediterranean chicken salad with tzatziki dressing actually benefits from sitting a while. The flavors deepen as it chills, and it holds up beautifully in a cooler or lunch bag. Whether I’m packing for a picnic, a beach day, or just a long car ride, this dish is a travel-friendly hero.
Light Dinners
When I want something cool and clean for dinner—especially during warm months—I’ll serve this no-mayo chicken salad over a bed of baby spinach or arugula. It also works perfectly in lettuce wraps for a satisfying, low-carb dinner. It’s quick, filling, and full of fresh flavor, especially when topped with cherry tomatoes, olives, or a crumble of feta.
Stuffed Pita Sandwiches
If you’ve got pita bread or flatbreads on hand, this salad turns into a delicious Mediterranean chicken wrap in minutes. I love tucking a generous scoop into warm pita with chopped lettuce, sliced cucumber, and briny olives. Add a drizzle of extra lemon or a sprinkle of za’atar for even more flavor. It’s a great way to switch things up and enjoy this salad handheld.
Post-Workout Refuel
After a workout, I’m always looking for something quick, hydrating, and protein-rich. This tzatziki chicken salad with cucumber and Greek yogurt hits all the marks. Chicken provides lean protein for muscle recovery, cucumbers offer hydration, and Greek yogurt adds probiotics and calcium. According to Cleveland Clinic, Greek yogurt is a powerhouse post-exercise food because of its high protein-to-carb ratio and gut health benefits.
Whether you’re eating at your desk, relaxing in the backyard, or fueling up after a workout, this Tzatziki Chicken Salad adapts to your schedule—and your appetite—with refreshing ease.
Ingredients You’ll Need
For the Salad:
- 2 1/2 cups chopped rotisserie chicken
- 1 cup plain Greek yogurt
- 1/2 cup finely diced cucumber
- 2 tablespoons fresh dill, chopped
- 1 clove garlic, minced
- Juice of 1 lemon
- 1/4 cup red onion, finely chopped
- Salt and pepper, to taste
Optional Add-Ins:
- 1/4 cup chopped cherry tomatoes
- Sliced black olives or Kalamata olives
- Chopped fresh mint or parsley
- Crumbled feta
Ingredient Highlights
- Greek Yogurt: Thick and creamy, it replaces mayo while adding protein and probiotics.
- Rotisserie Chicken: Saves time and packs a savory punch without extra cooking.
- Cucumber: Adds crunch and hydration.
- Dill and Lemon Juice: Deliver the signature tzatziki flavor.
- Garlic: A must-have for traditional tzatziki.
How to Make Tzatziki Chicken Salad
Step 1: Make the Tzatziki Dressing
In a large bowl, mix the Greek yogurt, cucumber, dill, lemon juice, garlic, salt, and pepper until smooth.
Step 2: Add the Chicken
Stir in the chopped rotisserie chicken and red onion until fully coated with the dressing.
Step 3: Adjust and Chill
Taste and adjust seasonings. Refrigerate for 15–30 minutes before serving to let the flavors meld.
Step 4: Serve It Up
Scoop onto lettuce leaves, pile into pita, serve with crackers, or enjoy straight from the bowl!
Pro Tips for Success
- Pat your cucumber dry. Excess water can make the salad runny.
- Use full-fat Greek yogurt for the best texture and richness.
- Let it chill. The flavor improves after sitting in the fridge for a bit.
- Don’t overdo the garlic. A little goes a long way with raw garlic.
Easy Variations
This Tzatziki Chicken Salad is one of those recipes that invites creativity. Whether you’re working around dietary preferences or just craving something a little different, these easy variations make it simple to customize your bowl. Each option stays true to the refreshing, Mediterranean roots of the dish while giving you new ways to enjoy it all week long.
Avocado Greek Chicken Salad
Want to make your Greek chicken salad with yogurt and dill even more satisfying? Add chopped avocado for rich creaminess and a boost of heart-healthy fats. The avocado complements the tang of the yogurt dressing beautifully, while also offering extra fiber and potassium. According to WebMD, avocados can help lower cholesterol, improve satiety, and support overall heart health.
Meal Prep Jar Salads
For a fun and portable twist, layer the tzatziki chicken mixture in mason jars with chopped romaine, cherry tomatoes, olives, and sliced cucumber. Keep the chicken at the bottom and the greens at the top to prevent sogginess. These jar salads are ideal for grab-and-go lunches that still feel fresh and homemade. Just shake and eat!
No-Garlic Version
Not a fan of raw garlic? No problem. You can easily leave it out and double down on the lemon juice and fresh dill for a clean, bright flavor profile. This variation is especially great if you’re bringing it to a social gathering or picnic where you want the herbs to shine without the sharpness of garlic.
High-Fiber Boost
Want to make it more filling? Stir in a can of drained chickpeas or white beans for added texture and a dose of plant-based fiber. This boosts the fiber and makes the dish even more satisfying while keeping it vegetarian-friendly if you’re omitting chicken. This version is perfect for those looking for a Mediterranean-inspired chicken salad with beans.
Keto Tzatziki Chicken Salad
For an ultra low-carb version, omit the red onions and serve the salad over cucumber slices, in lettuce cups, or alongside grilled zucchini strips. This keeps the carb count very low while enhancing the freshness of the dish. You can also add chopped olives or a drizzle of olive oil to meet your keto fat goals while staying flavorful and satisfying.
Each of these Tzatziki Chicken Salad variations proves just how flexible this recipe can be. With a few quick swaps, you can tailor it to your dietary needs or daily cravings without losing the creamy, herbaceous magic that makes it so loved.
Storage & Make-Ahead Tips
- Store in an airtight container for up to 4 days in the refrigerator.
- Avoid freezing—Greek yogurt doesn’t thaw well.
- Make the night before for even better flavor the next day.
Make It a Meal
Pair this Tzatziki Chicken Salad with:
Tag-based Suggestions:
Frequently Asked Questions
Can I use canned chicken for tzatziki chicken salad?
Yes, you can use canned chicken if that’s what you have on hand, especially for a quick and convenient pantry meal. However, for the best texture and flavor, rotisserie chicken or freshly shredded chicken breast is ideal. Canned chicken can sometimes be softer and saltier, so drain it well and adjust seasoning as needed for balance.
How long does tzatziki chicken salad last in the fridge?
Stored in an airtight container, Tzatziki Chicken Salad will stay fresh for up to 4 days in the refrigerator. Stir it well before serving, especially if the yogurt dressing separates slightly over time. It’s a great make-ahead recipe that holds its flavor and texture beautifully.
Can I make tzatziki chicken salad without yogurt?
Yes. If you’re dairy-free or just out of yogurt, you can substitute with dairy-free yogurt alternatives made from almond, coconut, or cashew milk. Another option is using mashed avocado, which offers creaminess and added nutrients. WebMD explains how avocado provides fiber, heart-healthy fats, and anti-inflammatory properties.
Is tzatziki chicken salad healthy?
Absolutely! This salad is high in protein, low in carbs, and full of nourishing ingredients like Greek yogurt, lean chicken, cucumber, and fresh herbs. It’s a great choice for people following a Mediterranean or low-carb lifestyle. Nutritionix offers detailed nutritional data to help you log calories and macros if you’re tracking meals.
What’s the best way to serve this salad?
You can enjoy this Greek tzatziki chicken salad in so many ways. Stuff it into pita pockets, serve it over a bed of fresh greens, wrap it in lettuce for a low-carb option, or scoop it up with sliced veggies or whole-grain crackers. It also makes a flavorful sandwich filling or appetizer when served on toasted baguette slices.
Can I freeze tzatziki chicken salad?
Freezing is not recommended. Greek yogurt tends to separate and become watery once thawed, which can affect the creamy consistency of the salad. It’s best to make this fresh or store it in the fridge for up to 4 days for optimal taste and texture.
Can I make tzatziki chicken salad ahead of time for a party or event?
Yes! It’s one of the best make-ahead chicken salad recipes for events because it tastes even better after a few hours in the fridge. Just stir well before serving and keep it chilled until ready to enjoy. It pairs well with a Mediterranean appetizer board or fresh veggie platter.
What herbs can I use besides dill?
If you’re out of dill or want to switch things up, try fresh mint, parsley, or even a little basil. These herbs still keep the salad light and Mediterranean-inspired while offering slightly different flavor profiles. Mint adds brightness, parsley adds balance, and basil brings a hint of sweetness.
How do I make tzatziki chicken salad more filling for dinner?
To bulk up your tzatziki chicken salad for dinner, serve it in a warm pita with roasted vegetables, on top of quinoa or farro bowls, or with a side of hummus and whole-grain pita chips. Adding fiber-rich ingredients like chickpeas or a side of lentil tabbouleh makes it a full, satisfying meal.
Final Thoughts
This Tzatziki Chicken Salad brings all the cool, creamy, and herby Greek flavors I crave into a refreshing, high-protein, low-carb meal that comes together in minutes. It’s more than just a healthy lunch—it’s my go-to solution for busy days when I want something light yet filling, and flavorful without being fussy. Whether I’m scooping it into lettuce wraps, stuffing it into pitas, or enjoying it straight from the bowl, it never disappoints.
This dish has quickly become my secret weapon for healthy chicken meal prep, especially when I’m trying to stay energized without relying on heavy or processed ingredients. The tangy tzatziki dressing, made with Greek yogurt, cucumber, garlic, and dill, elevates leftover rotisserie chicken into something crave-worthy and full of Mediterranean flavor.
If you’re a fan of Greek cuisine or simply love meals that balance comfort with nutrition, this Greek chicken salad with yogurt and dill is for you. Bright, fresh, endlessly adaptable, and packed with lean protein and gut-friendly ingredients, it’s no wonder this salad has earned a permanent place in my weekly rotation—and I know it’ll earn one in yours, too.
“Cool, creamy, and packed with Mediterranean goodness—this tzatziki chicken salad is your new lunch crush.” – Sam
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A creamy, protein-packed chicken salad tossed in Greek yogurt tzatziki and loaded with crunchy cucumbers and fresh herbs—perfect for healthy meal prep or Mediterranean wraps.
