If you love Mediterranean flavors and need a fresh take on lunch, this High Protein Chicken Tzatziki Salad with Chickpeas is going to be your new go-to. We’ve completely swapped out the traditional mayonnaise for a creamy, homemade tzatziki dressing made with nonfat Greek yogurt, fresh dill, mint, and lemon juice.
Not only does this dressing bring a bright, garlicky kick, but it also helps pack this salad with an impressive 23 grams of protein per serving. By adding roasted chicken breast and fiber-dense chickpeas, this recipe is perfect for those following a GLP-1 meal plan, a high-protein diet, or simply looking for a satisfying, mayo-free lunch.
Best of all, it comes together in just 30 minutes. Be sure to properly squeeze the excess liquid from your grated cucumber so your salad stays creamy, not watery! Serve it scooped over crisp romaine, tucked into a whole wheat pita, or as a hearty dip with your favorite fresh veggies.
Hungry for more Greek-inspired dishes? Enjoy exploring all of our delicious and easy Mediterranean Diet recipes!
This recipe offers a nutritious twist on traditional chicken salad by completely replacing heavy mayonnaise with a tangy, nonfat Greek yogurt tzatziki dressing. Combined with lean roasted chicken and fiber-rich chickpeas, it creates a deeply satisfying, high-protein meal that is low in saturated fat and fits seamlessly into heart-healthy and GLP-1 lifestyles.
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The key is removing as much liquid from the cucumber as possible. After grating the English cucumber, wrap it in a clean kitchen towel or cheesecloth and squeeze it firmly over the sink until no more water drips out.
It is highly recommended to use Greek yogurt. Regular yogurt has a much higher water content and is thinner, which will result in a runny dressing. Greek yogurt provides the necessary thick, creamy texture and higher protein content.
Yes! This chicken salad holds up wonderfully for 3 to 4 days in the fridge, making it great for lunch prep. Just remember to leave the toasted almonds out and sprinkle them on top right before eating so they stay crunchy.
Fresh herbs provide the best flavor, but in a pinch, you can substitute dried herbs. Use about 2 teaspoons of dried dill in place of the 2 tablespoons of fresh, and 1 teaspoon of dried mint (or dried oregano) in place of the fresh mint.
Yes, you can substitute the nonfat Greek yogurt with a plain, unsweetened dairy-free yogurt alternative (like almond or oat-based). Just try to find a "Greek-style" dairy-free yogurt so the dressing remains thick.
If you love the fresh, lean flavors of our chicken tzatziki salad, you'll also enjoy these high-protein Mediterranean chicken dishes perfect for quick weeknight dinners.
For more light and satisfying meal prep options similar to this tzatziki chickpea salad, try these other healthy salads and high-protein lunches.
Recipe yields 8 servings
Place the grated cucumber in a sheet of cheese cloth or a clean kitchen towel. Squeeze the cucumber to remove excess liquid. Add the cucumber to a medium mixing bowl.
Add the remaining ingredients (Greek yogurt, lemon juice, olive oil, garlic, dill, mint, black pepper, and crushed red pepper flakes) to the bowl and mix until well combined. Set aside.
In a large mixing bowl, combine the shredded chicken, chickpeas, cucumber, red onion, dill, and lemon juice.
Pour the homemade tzatziki dressing over the chicken mixture and stir to combine. Add the lemon juice and stir to combine. Season with additional black pepper if needed.
Cover and refrigerate for at least 30 minutes before serving to allow the flavors to meld. Just before serving, stir in the toasted almonds. Serve cold over fresh greens, in a whole grain pita sandwich, or with crackers or fresh vegetables as a dip.
If you are short on time, a plain store-bought rotisserie chicken (skin removed) or drained canned chicken breast works perfectly.
If you prefer a richer mouthfeel, low-fat (2%) or whole milk Greek yogurt can be used. For a dairy-free version, choose a plain, unsweetened almond or soy-based Greek-style yogurt.
If you need a nut-free option, toasted pumpkin seeds (pepitas) or sunflower seeds provide that exact same essential crunch.
If you don't have fresh mint on hand, you can omit it entirely and just slightly increase the fresh dill, or use a pinch of dried oregano for a different Greek flavor profile.
To build even more flavor into your healthy meal prep, try whipping up a fresh batch of our healthy tzatziki dressing. It will pair perfectly with any of the delicious dishes listed below for a protein-packed and satisfying lunch or dinner!