Delicious Mediterranean Chicken and Lentil Salad Recipe

If you’re on a journey to eat healthier and lose weight without sacrificing taste, this Mediterranean Chicken and Lentil Salad is an excellent choice. Packed with protein, fiber, and bursting with flavor, it’s a meal that not only satisfies but also fuels your body. Here’s how to make this delicious salad that contributed to my 80-pound weight loss.

Mediterranean Chicken and Lentil Salad:

Ingredients:

  • 1 cucumber (preferably mini cucumbers)
  • 1/2 red bell pepper
  • Cherry tomatoes (sweet sugar bomb variety recommended)
  • 1/4 red onion
  • 1/4 cup flat-leaf parsley, finely chopped
  • Ada olives (or any high-quality olives), chopped
  • 2 ounces rotisserie chicken
  • 1/4 cup crumbled feta cheese (jalapeno feta or regular)
  • 1 cup steamed lentils (available at Trader Joe’s)
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • Juice of half a lemon (about 1 tablespoon)
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon honey (or a sugar-free honey substitute)
  • 1-2 teaspoons crushed oregano
  • Salt and pepper to taste

Instructions:

1. Prepare the Vegetables: Start by dicing your vegetables to ensure they blend well in the salad. Using mini cucumbers adds a nice crunch without too much water content.

  • Dice 1 cucumber into small, bite-sized pieces.
  • Dice 1/2 of a red bell pepper to match the size of the cucumber pieces.
  • Halve the cherry tomatoes (sweet sugar bomb variety recommended) to match the other vegetables’ size.
  • Finely chop 1/4 of a red onion.
  • Finely chop 1/4 cup of flat-leaf parsley for a fresh herbaceous flavor.
  • Chop Ada olives for a salty, briny element that complements the salad well.

2. Add Protein and Healthy Fats: Adding rotisserie chicken and feta cheese boosts the protein content, while the olives contribute healthy fats.

  • Chop about 2 ounces of rotisserie chicken into small pieces.
  • Crumble in 1/4 cup of feta cheese. Jalapeno feta adds a nice kick, but regular feta works perfectly.

3. Incorporate Lentils: Lentils are a fantastic source of both protein and fiber, making them a staple in this salad.

  • Add 1 cup of steamed lentils. Trader Joe’s offers a convenient pre-steamed option, but you can also cook your own.

4. Prepare the Dressing: A simple yet flavorful dressing ties all the ingredients together.

  • In a small bowl, combine 1 tablespoon of olive oil, 1 tablespoon of red wine vinegar, the juice of half a lemon (about 1 tablespoon), and 2 teaspoons of Dijon mustard.
  • Add a touch of sweetness with 1/2 teaspoon of honey or a sugar-free honey substitute.
  • Season with 1-2 teaspoons of crushed oregano, and a pinch of salt and pepper.

5. Toss and Serve: Pour the dressing over the salad ingredients and toss everything together to ensure even coating and flavor distribution.

6. Meal Prep Option: This recipe yields about two servings. It’s an excellent choice for meal prep as the flavors develop and intensify over time.

  • Save one serving for later in the week by storing it in an airtight container in the refrigerator.

FAQs

What makes this salad a healthy choice? This salad is high in protein and fiber, which helps with satiety and maintaining energy levels. It’s also packed with vitamins, minerals, and healthy fats.

Can I use a different type of cheese? Yes, you can substitute feta with goat cheese, mozzarella, or any cheese of your preference, though the flavor profile will change.

What if I don’t have steamed lentils? You can cook your own lentils. Simply boil them until tender, drain, and cool before adding them to the salad.

Is this salad suitable for vegetarians? You can make this salad vegetarian by omitting the chicken and adding more lentils or a plant-based protein like chickpeas.

How long will this salad last in the refrigerator? The salad can last up to three days in the refrigerator when stored in an airtight container.

Can I add other vegetables? Absolutely! Feel free to add other vegetables like spinach, arugula, or artichoke hearts for more variety and nutrients.

This Mediterranean Chicken and Lentil Salad is a nutritious and flavorful meal that’s perfect for those looking to eat healthily without sacrificing taste. It’s easy to make, great for meal prep, and a delightful addition to any diet plan aimed at weight loss or maintaining a healthy lifestyle. Enjoy this delicious salad that’s sure to become a staple in your meal rotation.

lentil salad

Mediterranean Chicken and Lentil Salad

Learn how to make a high-protein, high-fiber Mediterranean Chicken and Lentil Salad, a perfect meal prep option for a healthy and delicious diet.
5 from 1 vote
Prep Time 10 minutes
Course lunch, Salad, Side Dish
Cuisine Mediterranean
Servings 4
Calories 256 kcal

Ingredients
  

  • 1 cucumber preferably mini cucumbers
  • 1/2 red bell pepper
  • Cherry tomatoes sweet sugar bomb variety recommended
  • 1/4 red onion
  • 1/4 cup flat-leaf parsley finely chopped
  • 2 tbsp kalamata olives or any high-quality olives, chopped
  • 8 ounces rotisserie chicken
  • 1/4 cup crumbled feta cheese jalapeno feta or regular
  • 1 cup steamed lentils available at Trader Joe’s
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • Juice of half a lemon about 1 tablespoon
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon honey or a sugar-free honey substitute
  • 1-2 teaspoons crushed oregano
  • Salt and pepper to taste

Instructions
 

Prepare the Vegetables:

  • Start by dicing your vegetables to ensure they blend well in the salad. Using mini cucumbers adds a nice crunch without too much water content.
  • Dice 1 cucumber into small, bite-sized pieces.
  • Dice 1/2 of a red bell pepper to match the size of the cucumber pieces.
  • Halve the cherry tomatoes (sweet sugar bomb variety recommended) to match the other vegetables’ size.
  • Finely chop 1/4 of a red onion.
  • Finely chop 1/4 cup of flat-leaf parsley for a fresh herbaceous flavor.
  • Chop olives for a salty, briny element that complements the salad well.

Add Protein and Healthy Fats:

  • Adding rotisserie chicken and feta cheese boosts the protein content, while the olives contribute healthy fats.
  • Chop about 2 ounces of rotisserie chicken into small pieces.
  • Crumble in 1/4 cup of feta cheese. Jalapeno feta adds a nice kick, but regular feta works perfectly.

Incorporate Lentils:

  • Lentils are a fantastic source of both protein and fiber, making them a staple in this salad.
  • Add 1 cup of steamed lentils. Trader Joe’s offers a convenient pre-steamed option, but you can also cook your own.

Prepare the Dressing:

  • A simple yet flavorful dressing ties all the ingredients together.
  • In a small bowl, combine 1 tablespoon of olive oil, 1 tablespoon of red wine vinegar, the juice of half a lemon (about 1 tablespoon), and 2 teaspoons of Dijon mustard.
  • Add a touch of sweetness with 1/2 teaspoon of honey or a sugar-free honey substitute.
  • Season with 1-2 teaspoons of crushed oregano, and a pinch of salt and pepper.

Toss and Serve:

  • Pour the dressing over the salad ingredients and toss everything together to ensure even coating and flavor distribution.

Video

@watchlolita High Protein, High Fiber Mediterranean Chicken & Lentil Salad 🥗 36g protein, 9g fiber, 408 calories ✨INGREDIENTS * 1 cup cooked lentils * 1 cup rotisserie chicken or grilled chicken, diced * 1 Persian cucumber, diced * 1/2 cup cherry tomatoes, diced * 1/4 red onion, diced * 1/4 cup flat leaf parsley, chopped * 1/4 cup Kalamata olives, chopped * 1/4 cup feta cheese, crumbled ✨Greek Vinaigrette * 1 tablespoon olive oil * 1 tablespoon red wine vinegar * 1/2 lemon, juiced * 2 teaspoons dijon mustard * 1/2 teaspoon honey * 1 – 2 teaspoons dried oregano * Salt and pepper to taste #lentilsalad #highproteinsalad #chickensalad #highfibersalad #highproteinmeals #highfibermeals #easyhealthlunch #easyhealthysalads #easyhealthyrecipe #saladrecipe ♬ original sound – Lolita 🦋 50+ Radiance✨

Notes

Meal Prep Option:
This recipe yields about two servings. It’s an excellent choice for meal prep as the flavors develop and intensify over time.
Save one serving for later in the week by storing it in an airtight container in the refrigerator.

Nutrition

Calories: 256kcalCarbohydrates: 17gProtein: 23gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 63mgSodium: 400mgPotassium: 396mgFiber: 6gSugar: 4gVitamin A: 898IUVitamin C: 28mgCalcium: 80mgIron: 3mg
Tried this recipe?Let us know how it was!
Lolita Carrico
Lolita Carricohttp://thisisradiance.com
Exploring the art of graceful aging, I share my journey and tips on wellness, beauty, and nutrition for women embracing their vibrant 40s and beyond.

Related Stories

Discover

Top 3 Drugstore Foundations for Mature Skin: A Guide...

For mature skin, selecting the right foundation is crucial. This guide highlights three drugstore picks that offer a radiant finish and skin-specific benefits like hydration without breaking the bank: Maybelline's sheer glow, Covergirl + Olay's hydrating coverage, and L’Oreal's medium coverage with SPF.

Summer Low Carb Cocktail Series: Low Carb Paloma

I love Summer...for so many reasons but mainly, because we can enjoy days lounging...

National Tequila Day: Low Carb Cocktails To Celebrate

Happy National Tequila Day! This is a holiday I can get behind - and...

High-Protein Chipotle Chicken Burrito Recipe

Indulge in the savory delight of a high-protein chipotle chicken burrito with this low-carb recipe, bursting with flavor and wrapped in a crispy, guilt-free tortilla.

Low Carb Peach Cobbler

Peach season is here and I can't get enough of it! This low carb peach cobbler is perfectly sweet and comforting...the ideal summer dessert.

Is It Keto-Friendly? Sola Keto Bread Review

April 2023 Update: Sola recently debuted a new and improved product line - read...

Popular Categories

Comments

5 from 1 vote (1 rating without comment)

LEAVE A REPLY

Recipe Rating




Please enter your comment!
Please enter your name here