Mediterranean Chicken Salad

(5.0)
By Judy Capodanno
Published 9/10/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic | Mediterranean | GLP-1
Mediterranean Chicken Salad
Photo Credit: Baldwin Publishing Staff Photographer

Looking for a flavorful rotisserie chicken salad that’s high in protein and inspired by fresh Mediterranean flavors? This Mediterranean chicken salad combines tender chicken with chickpeas, white beans, and crunchy walnuts for a high protein chicken salad that fits seamlessly into a high-protein diet, weight-loss meal plan, or GLP-1 diet. With heart-healthy fats, high fiber, and Mediterranean spices, this healthy 15 minute meal is more than just a salad, it’s a balanced dinner in a bowl that you’ll want to make every time you have leftover rotisserie chicken.

For more rotisserie chicken dinner ideas, check out our healthy chicken salad recipes, or our 20 heart-healthy chicken recipes.

Total Time
15 minutes
Servings
4
Calories
453

Why Is Mediterranean Chicken Salad a Healthy Dinner?

This vibrant spinach salad with chicken makes eating healthy easy and fast. Using rotisserie chicken without the skin is key to making a healthy 15-minute Mediterranean dinner. Adding beans and chickpeas delivers high fiber and boosts the protein to a whopping 35 grams. Walnuts add crunch and omega-3 fatty acids, rounding out this salad with nutrients for heart health, satiety, and higher energy. Unlike heavy mayo-based chicken salads, this clean chicken salad has no cream, no mayo and no added sugar. It is light, fresh, and perfect for a high protein lunch, a healthy dinner, or chicken meal prep.

Key Health Highlights

This recipe is packed with high nutritional benefits that align with our dietitian-approved diet guidelines and healthy eating plans:

  • High Protein: Chicken, chickpeas, beans, walnuts and Feta cheese make this salad rich in protein to comply with our High Protein Diet Guidelines.
  • Low Fat: Light dressing and lean ingredients reduce unnecessary fats and calories.
  • High Fiber: Spinach, beans, and chickpeas add high fiber in this chicken salad to aid digestion and help manage appetite.
  • Heart Healthy: Combines lean protein, healthy fats, and nutrient-dense vegetables, supporting cardiovascular health.
  • Diabetic Friendly: Balanced with protein and fiber for better blood sugar management.
  • Mediterranean Diet: This recipe meets our Mediterranean diet guidelines with legumes, nuts, leafy greens, and lean protein.
  • GLP-1 Diet Friendly: Like all of our  GLP-1 meal ideas, this recipe is perfectly portioned with protein and fiber to help promote satiety while supporting weight-loss goals.
Health eCooks Cookbook on Amazon

FAQs About Mediterranean Chicken Salad

Yes, shredded rotisserie chicken works perfectly and saves prep time.

Absolutely. This recipe combines chicken, beans, chickpeas, and walnuts for high protein in every serving.

Yes. With high protein, high fiber, and healthy fats, this salad helps with satiety and portion control, this recipe meets our dietitian’s GLP-1 diet guidelines.

Definitely. Lentils or edamame make excellent high-protein substitutions.

About 3 days when stored in an airtight container. For best freshness, keep the dressing separate until ready to serve.

How About Some More High Protein Chicken Salad Recipes?

These easy salad recipes with chicken are high in protein and delicious, too!

Thai Chicken Salad — Enjoy a heart-healthy Orange Thai Chicken Salad with tender chicken, mandarin oranges, carrots, and nuts. Gluten-free, protein-packed, and under 300 calories!
Curry Chicken Salad — Looking for a quick and easy curry chicken salad that’s healthy, tasty and ready to eat in 15 minutes? You'll love this healthy curry chicken salad recipe.
Mexican Chicken Salad — Here's a healthy Mexican Chicken Salad that’s low sodium and low calorie. This high-protein dinner recipe is easy for meal prep with high fiber beans, corn and chicken.

Try These Healthy Recipes with Spinach and Chicken

If you love combining the flavors of spinach and chicken, then you’ll enjoy these healthy chicken and spinach recipes.

Heart Healthy Buffalo Chicken Wrap — Satisfy your cravings with this Heart Healthy Buffalo Chicken Wrap. Packed with protein and flavor, this spicy, low-calorie wrap is the perfect meal.
Arugula Beet Salad with Chicken — Try this heart-healthy Spinach, Beet, and Chicken Salad with vibrant veggies, protein-rich chicken, and a tangy dressing. Gluten-free and diabetic-friendly!
Heart Healthy Chicken Spinach Wrap — Incorporate this heart-healthy Chicken Spinach Wrap into your weekday routine and experience crisp, zesty taste any time the craving hits. A bright avocado and lime dressing makes each bite downright mouthwatering.

Ingredients

Recipe yields 4 servings

Helpful How-To Video

Directions

  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

Serving & Storage Tips

  • Serving: Serve chilled or at room temperature as a main course salad or a hearty side. Pair with whole-grain pita or quinoa for a Mediterranean-inspired meal.
  • Storage: Keep leftovers in an airtight container for up to 3 days. Store the dressing separately to maintain freshness.
  • Meal Prep: Portion into containers for a grab-and-go high-protein lunch.

Ingredient Substitutions

  • Chicken: Swap rotisserie chicken with grilled chicken breast, turkey, or even salmon.

  • Spinach: Use arugula, kale, or mixed greens if you prefer.

  • Beans: Chickpeas can be replaced with lentils or edamame for variety.

  • Walnuts: Substitute with almonds, pistachios, or sunflower seeds.
  • Dressing: A tahini-lemon or balsamic vinaigrette makes a great alternative.

More Recipes Like Mediterranean Chicken Salad