Tzatziki Chicken Salad: The Perfect Make-Ahead Cold Lunch Recipe

Name: Tzatziki Chicken Salad: The Perfect Make-Ahead Cold Lunch Recipe
Prep time: 15 min
Total time: 15 min
Ingredients: 1 medium cucumber, finely grated; ¾ cup plain Greek yogurt; 2 tablespoons chopped fresh dill; 1 tablespoon lemon juice; 1 clove garlic, minced; ½ teaspoon salt; ¼ teaspoon pepper; 1 cooked rotisserie chicken, shredded; ½ red onion, diced

When it comes to quick, healthy, and flavorful meals, Tzatziki Chicken Salad is a standout dish that deserves a spot in your weekly meal prep rotation. This refreshing and protein-packed salad combines the tangy, creamy goodness of tzatziki sauce with tender shredded rotisserie chicken, creating a dish that’s both satisfying and light. Whether you’re looking for a cold lunch option, a picnic-friendly recipe, or a quick dinner idea, this Tzatziki Chicken Salad is sure to impress.

In this post, we’ll dive into everything you need to know about making this delicious salad, including step-by-step instructions, ingredient substitutions, storage tips, and more. Plus, we’ll explore why this recipe is a must-try for anyone who loves Mediterranean-inspired flavors.

Why You’ll Love This Tzatziki Chicken Salad

Quick and Easy: With just 15 minutes of prep time, this recipe is perfect for busy weekdays or last-minute meal prep.
Healthy and Nutritious: Packed with protein from Greek yogurt and rotisserie chicken, this salad is low in carbs and high in flavor.
Versatile: Serve it on pita bread, over a bed of lettuce, or with crackers for a light and satisfying meal.
Meal Prep-Friendly: This salad keeps well in the fridge for 3-5 days, making it an excellent option for make-ahead lunches.

Ingredients for Tzatziki Chicken Salad

To make this delicious Tzatziki Chicken Salad, you’ll need the following ingredients:

For the Tzatziki Sauce:

1 medium cucumber, finely grated: Adds a refreshing crunch and moisture to the sauce.
¾ cup plain Greek yogurt: The base of the tzatziki sauce, providing creaminess and protein.
2 tablespoons chopped fresh dill: Adds a bright, herby flavor that’s essential for authentic tzatziki.
1 tablespoon lemon juice: Brings a tangy kick to balance the creaminess of the yogurt.
1 clove garlic, minced: For a punch of savory flavor.
½ teaspoon salt: Enhances the overall taste of the sauce.
¼ teaspoon pepper: Adds a subtle hint of spice.

For the Chicken Salad:

1 cooked rotisserie chicken, shredded: A time-saving ingredient that adds tender, flavorful chicken to the salad.
½ red onion, diced: Provides a sharp, slightly sweet contrast to the creamy tzatziki sauce.

Step-by-Step Instructions

Step 1: Prepare the Tzatziki Sauce

Grate the cucumber: Finely grate the cucumber using a box grater.
Remove excess moisture: Wrap the grated cucumber in a paper towel or tea towel and gently squeeze to remove as much moisture as possible. This step is crucial to prevent the sauce from becoming watery.
Combine ingredients: In a mixing bowl, combine the grated cucumber, Greek yogurt, chopped dill, lemon juice, minced garlic, salt, and pepper. Stir until well combined.

Step 2: Assemble the Chicken Salad

Shred the chicken: Remove the skin and bones from the rotisserie chicken, then shred the meat into bite-sized pieces.
Add the chicken and onions: Add the shredded chicken and diced red onion to the prepared tzatziki sauce.
Toss to coat: Gently toss the ingredients until the chicken and onions are evenly coated with the tzatziki sauce.

Step 3: Serve and Enjoy

Serve on pita bread: For a classic Mediterranean twist, serve the chicken salad on warm pita bread with fresh sliced tomatoes and red onions.
Over a bed of lettuce: For a low-carb option, serve the salad over a bed of crisp lettuce.
With crackers or pita chips: Perfect for a light snack or appetizer.

Equipment Recommendations

To make this recipe even easier, here are some kitchen tools that can help:

Pyrex Glass Mixing Bowls: Perfect for mixing the tzatziki sauce and assembling the salad.
Measuring Spoons: Ensure accurate measurements for the perfect balance of flavors.
Zwilling Pro Chef’s Knife: Makes chopping and shredding a breeze.
Boos Maple Cutting Board: A durable and stylish surface for prepping ingredients.

The Health Benefits of Tzatziki Chicken Salad

When it comes to healthy eating, Tzatziki Chicken Salad is a standout dish that combines flavor and nutrition in every bite. This salad is not only delicious but also packed with ingredients that offer numerous health benefits. Let’s break down why this recipe is a great addition to your diet.

First, the star of the dish—rotisserie chicken—is an excellent source of lean protein. Protein is essential for muscle repair, immune function, and keeping you full and satisfied throughout the day. Using rotisserie chicken saves time and adds a depth of flavor that’s hard to beat.

Next, the tzatziki sauce is made with Greek yogurt, which is rich in probiotics. These beneficial bacteria support gut health, aiding digestion and boosting your immune system. Greek yogurt is also high in protein and calcium, making it a nutritious base for the sauce.

The cucumber in the tzatziki sauce adds a refreshing crunch and is low in calories but high in water content, helping you stay hydrated. Cucumbers also contain antioxidants like vitamin C and beta-carotene, which support skin health and reduce inflammation.

Fresh dill not only adds a burst of flavor but also provides vitamins A and C, as well as minerals like iron and manganese. Dill has been linked to improved digestion and reduced inflammation, making it a healthy addition to this recipe.

Finally, the garlic and lemon juice in the tzatziki sauce offer additional health benefits. Garlic is known for its immune-boosting and heart-healthy properties, while lemon juice provides a dose of vitamin C and aids in digestion.

By combining these nutrient-dense ingredients, Tzatziki Chicken Salad becomes a powerhouse of health benefits. It’s a meal that not only tastes great but also supports your overall well-being.

Tips and Variations

Storage Tips

Refrigerator: Store the Tzatziki Chicken Salad in a tightly sealed container in the refrigerator for 3-5 days.
Room temperature: Discard any salad that has been sitting out for more than 2 hours to ensure food safety.

Ingredient Substitutions

Chicken variations: If you don’t have rotisserie chicken, you can use 16 ounces of seasoned, cooked, and shredded chicken or even canned chicken in a pinch.
Dill substitute: If fresh dill isn’t available, you can substitute it with ⅔ teaspoon of dried dill. However, fresh herbs are recommended for the best flavor.

Serving Suggestions

Add veggies: Include diced tomatoes, bell peppers, or olives for extra flavor and texture.
Make it spicy: Add a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.
Go low-carb: Serve the salad in lettuce wraps for a keto-friendly option.

Nutritional Information

This Tzatziki Chicken Salad is not only delicious but also packed with nutrients. Here’s a breakdown of the nutritional content per serving (4 ounces):

Calories: 208kcal
Carbohydrates: 3g
Protein: 30g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 97mg
Sodium: 551mg
Potassium: 101mg
Fiber: 0.4g
Sugar: 2g
Vitamin A: 36IU
Vitamin C: 3mg
Calcium: 36mg
Iron: 0.1mg

Why Tzatziki Chicken Salad is a Must-Try

This Tzatziki Chicken Salad is more than just a recipe—it’s a versatile, flavorful, and healthy dish that’s perfect for any occasion. Whether you’re meal prepping for the week, hosting a summer picnic, or simply looking for a quick and easy lunch option, this salad has you covered.

The combination of creamy tzatziki sauce, tender chicken, and fresh herbs creates a dish that’s both satisfying and refreshing. Plus, with its simple ingredients and easy preparation, it’s a recipe that anyone can master.

So, what are you waiting for? Give this Tzatziki Chicken Salad a try and discover why it’s become a favorite for so many. Don’t forget to share your creations and tag us on social media—we’d love to see how you enjoy this delicious dish!