Mediterranean Chicken Salad

(5.0)
By Judy Capodanno
Updated 8/26/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic | Mediterranean
Mediterranean Chicken Salad
Photo Credit: Baldwin Publishing Staff Photographer

Looking for chicken and spinach recipes? This heart-healthy Roasted Chicken and Spinach Salad is perfect for a heart-friendly diet. Packed with lean protein, fiber-rich beans, and nutrient-dense spinach, it’s a flavorful, Mediterranean-inspired meal. With low sodium and healthy fats, this diabetic-friendly salad is both nutritious and satisfying.

Discover more healthy chicken meals in our heart healthy chicken recipes collection!

Total Time
15 minutes
Servings
4
Calories
453

Why You’ll Love This Healthy Chicken Spinach Salad

  • Mediterranean flavors: This roast chicken salad recipe is brimming with fresh Mediterranean flavors, including crisp spinach, fiber-rich beans, tangy lemon juice, vibrant feta cheese and crunchy walnuts.
  • Restaurant taste: No need to spend a fortune to eat a restaurant salad. This is one of our favorite heart healthy salad recipes because it tastes like you’re eating at a fine dining establishment.
  • Customizable: There are so many ways you can make this salad so it never gets boring. Instead of spinach, swap out romaine, arugula or your favorite salad greens. Change up the beans for cannellini or pinto beans if you prefer. Add a bit of goat cheese instead of feta. Substitute almonds or pecans for the walnuts. The sky’s the limit on how you can customize this salad!
  • Quick and easy: If you already have cooked chicken on hand, it takes only minutes to pull together this healthy salad. Most of the other ingredients you’ll likely already have in your fridge or pantry.

A healthy meal prep lunch: It doesn’t get much healthier than this salad and you’ll find that it’s easy to meal prep, too! Simply prepare all the ingredients in a container, except for the dressing. When you’re ready to eat, combine the salad with the dressing and you’re good to go.

Just about every ingredient in this chicken spinach salad adds to its healthfulness. Spinach is loaded with fiber, vitamins and minerals. Beans are a great source of protein and also contain lots of fiber. Chicken is a lean protein. There’s just a small amount of low fat cheese, which doesn’t add much fat to the dish while enhancing the flavor. A fresh and natural dressing of olive oil, balsamic vinegar and lemon juice keeps the flavors vibrant without weighing you down. It’s a great option if you’re following a heart healthy diet or if you’re trying to eat more protein and fiber because it’s also low calorie, lower in sodium and low in saturated fat.

If you love combining the flavors of spinach and chicken (and who wouldn’t – they go so well together!), then you’ll enjoy these other chicken and spinach recipes.

Salads are a great way to get your fill of healthy ingredients, but watch out for add-ons that may add unexpected fat, calories and sodium. These easy salad recipes are satisfying and good for you, too!

Also be sure to check out these healthy salad recipes or do a quick search for ‘salad’ on our site got more inspiration.

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Ingredients

Recipe yields 4 servings

Helpful How-To Video

How to Make Mediterranean Chicken Salad

  1. In a large mixing bowl, combine all ingredients except chicken and pitas. Toss to coat evenly. Top with sliced chicken. Serve immediately, or chill, covered, for up to 2 hours before serving. Serve with pitas on the side.

Nutrition Facts

Serving Size:
2 cups salad, 2 oz chicken, 1 pita

453
Calories
13
g
Fat
49
mg
Cholesterol
396
mg
Sodium
49
g
Carbs
2
g
Sat. Fat
12
g
Fiber
35
g
Protein

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