This High Protein Tzatziki Chicken Salad packs in 45 grams of protein per serving and tastes like the inside of your favorite gyro — cool, garlicky, herby, and loaded with kalamata olives, crunchy cucumbers, and crumbled feta. The whole thing comes together in about 15 minutes with no cooking required, and the homemade tzatziki is creamy without a drop of mayo in sight.
Friends, this is the lunch I ate on repeat all last week, and I could easily keep having it for lunch. It’s that good! The macros are the real reason I kept coming back — 45 grams of protein with only 7 carbs and 6 grams of fat — which means it actually kept me full for hours instead of leaving me rummaging through the pantry an hour later. I ate it three ways depending on my mood: straight out of the bowl with a fork, piled over a bed of chopped romaine, and scooped onto crackers (my go-to are the Ella’s Flats seed crackers, which have just 1 net carb a serving and are packed with fiber and protein). However you eat it, it feels like a treat and a meal-prep win at the same time.
A lot of chicken salads lean on mayo to hold everything together, but this one leans on a proper homemade tzatziki instead. You’re whisking non-fat Greek yogurt with grated cucumber, mashed garlic, fresh lemon, and a big handful of mint and dill, and that herby, tangy sauce is what coats the chicken. The result is lighter and brighter than a classic chicken salad, but still rich and creamy thanks to the yogurt. It’s Mediterranean through and through.
The chicken is your blank canvas here, so this is a fantastic way to use up a rotisserie chicken or any cooked breast you have on hand. Shred or finely chop it small so every forkful catches the tzatziki and the olives. From there, it’s just chopping and folding.
What You Need to Make This High Protein Chicken Salad
For the chicken salad:
- Chicken Breast: You’ll need 3 ½ cups of finely shredded or chopped cooked chicken breast. Rotisserie chicken is a great shortcut here, but any cooked breast works. Chop it small so it soaks up all that tzatziki.
- Persian Cucumbers: Add the fresh, snappy crunch that keeps this from feeling heavy. They’re small and low in water, so they hold their texture instead of going soft. An English cucumber works too if that’s what you have.
- Kalamata Olives: Chopped kalamata olives brings that briny, salty bite that makes this taste distinctly Mediterranean. Buy them pitted to save yourself the hassle.
- Red Onion: Half a finely diced red onion adds a little sharpness and color. Dicing it small keeps the flavor from taking over any single bite.
- Feta Cheese: A half cup of crumbled feta is technically optional, but it adds a salty, creamy tang that I think really makes the dish.
For the tzatziki:
- Non-Fat Greek Yogurt: This is the high-protein base of the sauce. It’s what makes this creamy without mayo and is a big reason the macros land where they do. Use a thick, strained variety for the best texture.
- Persian Cucumbers (grated): These fold right into the tzatziki for that classic cool, fresh flavor. Give them a quick squeeze in a paper towel first so your sauce doesn’t turn watery.
- Garlic: Gives the tzatziki its signature punch. Fresh is the way to go here!
- Lemon: Brightens everything up and balances the richness of the yogurt. Fresh-squeezed makes a real difference over bottled.
- Fresh Mint: Chopped fresh mint adds that cool, garden-fresh note you want in a good tzatziki. Chop it finely so it distributes evenly.
- Fresh Dill: Fresh dill brings the herby, slightly grassy flavor that makes tzatziki taste like tzatziki.
- Kosher Salt: Pulls all the flavors together. Taste and adjust at the end, especially since the olives and feta are already bringing salt to the party.
How to Make This Tzatziki Chicken Salad
To make this chicken salad, start with the tzatziki. In a medium bowl, combine the Greek yogurt, grated cucumbers, mashed garlic, lemon juice, mint, dill, and kosher salt. Stir until everything is well blended, then set it aside to let the flavors mingle while you put the salad together. (If you have a minute, squeeze the grated cucumber dry first so the sauce stays nice and thick.)
Next, build the salad. In a large bowl, add the shredded chicken, chopped cucumbers, kalamata olives, red onion, and feta if you’re using it. Give it a quick toss so everything is evenly distributed.
Finally, pour the tzatziki over the chicken mixture and toss to coat everything really well. Taste, adjust the salt if needed, and serve. Eat it straight from the bowl, spoon it over romaine, or scoop it onto your favorite crackers. Leftovers keep in a covered container in the fridge for 4 to 5 days, so it’s an easy one to make once and eat all week.
Frequently Asked Questions
Yes! You can make the full salad up to a day in advance, or prep the tzatziki and chop your salad ingredients separately and toss them together right before serving. Either way, it stays fresh in a covered container for 4 to 5 days.
Any cooked chicken breast works — rotisserie chicken is my favorite shortcut, but leftover grilled, baked, or poached chicken is great too. Just shred or chop it finely..
The salad itself is naturally gluten-free. If you’re using store-bought rotisserie chicken, double-check the label, since some are seasoned with coatings or marinades that contain gluten. And if you’re serving it with crackers, pick a certified gluten-free variety.
Absolutely. The salad is delicious with or without it. Leaving it out will also nudge the fat and sodium a little lower if you’re tracking macros.
If you make this recipe, please be sure to leave a review and rating below! To see more recipes and behind the scenes, follow along on Instagram, TikTok, and Youtube! I’m also now on Pinterest, so stop by and take a look at what’s new!
** Photography by Tanya Pilgrim
Ingredients
For the Chicken Salad:
- 3 ½ Cups Chicken Breast, cooked and finely shredded/chopped, or rotisserie chicken
- 2 Persian Cucumbers, chopped
- ½ Cup Kalamata Olives, chopped
- ½ Red Onion, finely diced
- ½ Cup Feta Cheese, crumbled (optional)
For the Tzatziki Sauce:
- 1 ½ Cups Non-Fat Greek Yogurt
- 2 Persian Cucumbers, grated
- 3 Cloves Garlic, mashed
- 1 Lemon, juiced
- ⅓ Cup Fresh Mint, chopped
- ¼ Cup Fresh Dill, chopped
- ½ Teaspoon Kosher Salt
Instructions
- To make this chicken salad, start with the tzatziki. In a medium bowl, combine the Greek yogurt, grated cucumbers, mashed garlic, lemon juice, mint, dill, and kosher salt.
- Stir until everything is well blended, then set it aside to let the flavors mingle while you put the salad together. (If you have a minute, squeeze the grated cucumber dry first so the sauce stays nice and thick.)
- Next, build the salad. In a large bowl, add the shredded chicken, chopped cucumbers, kalamata olives, red onion, and feta if you’re using it. Give it a quick toss so everything is evenly distributed.
- Finally, pour the tzatziki over the chicken mixture and toss to coat everything really well. Taste, adjust the salt if needed, and serve. Eat it straight from the bowl, spoon it over romaine, or scoop it onto your favorite crackers.
- Leftovers keep in a covered container in the fridge for 4 to 5 days, so it's an easy one to make once and eat all week.
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