About This Recipe

When you need a lunch that’s light, refreshing, yet satisfying enough to power you through the day, this Keto Mediterranean Chicken Salad Bowl is a perfect choice. Inspired by the sun-soaked flavors of the Mediterranean, this dish combines juicy grilled chicken, crisp vegetables, salty feta, and briny olives—all drizzled with a zesty olive oil and lemon dressing. It’s low in carbs, high in healthy fats, and full of protein, making it a balanced keto meal that never feels heavy.

This recipe is not just about being keto—it’s also about flavor. The Mediterranean diet is known for its bright, fresh ingredients, and this salad captures exactly that. The chicken is seasoned with oregano, garlic, and olive oil before being grilled or pan-seared to juicy perfection. A colorful mix of cucumbers, cherry tomatoes, red onion, and leafy greens adds crunch and freshness. Crumbled feta and kalamata olives bring richness and tang, while a simple lemon and olive oil dressing ties everything together.

What makes this salad so convenient is how easy it is to prep ahead. Grill a batch of chicken breasts at the start of the week, chop your veggies, and you’ll have ready-to-assemble keto salad bowls for days. It’s also extremely versatile—you can swap proteins, adjust the veggies, or play with different dressings while keeping it keto-friendly.

Nutritionally, this dish delivers on all fronts: lean protein from chicken, healthy fats from olive oil and feta, and fiber from the vegetables. The combination helps stabilize blood sugar, keeping you full and energized without the carb crash. Plus, it’s naturally gluten-free and grain-free, making it suitable for a wide range of dietary needs.

Whether you’re meal prepping for the week, packing a work lunch, or just want something quick and healthy at home, this Keto Mediterranean Chicken Salad Bowl is a go-to recipe that’s flavorful, nourishing, and satisfying.

Jump to Recipe

Why You’ll Love This Recipe

Bright, fresh Mediterranean flavors 🇬🇷
High in protein, low in carbs
Meal prep–friendly and versatile
Ready in under 30 minutes
Perfect balance of textures and flavors

Servings: 2

Ingredients

For the Chicken:
- 2 medium chicken breasts
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1 garlic clove, minced
- Salt & pepper, to taste
For the Salad Bowl:
- 4 cups mixed leafy greens (spinach, arugula, romaine)
- 1/2 cucumber, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/3 cup kalamata olives
- 1/4 cup feta cheese, crumbled
- Lemon wedges, for serving
For the Dressing:
- 3 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp Dijon mustard
- Salt & pepper, to taste

Instructions

In a small bowl, mix olive oil, oregano, garlic, salt, and pepper. Rub onto chicken breasts.
Grill or pan-sear chicken over medium heat for 6–7 minutes per side, or until fully cooked. Let rest, then slice.
In a large bowl, arrange leafy greens, cucumber, tomatoes, onion, olives, and feta.
Place sliced chicken on top.
Whisk together dressing ingredients and drizzle over salad.
Serve immediately with lemon wedges.

Nutrition

(per serving)

Calories: ~420
Fat: 29 g
Protein: 35 g
Net Carbs: 6 g
Fiber: 3 g

FAQ

Can I use chicken thighs instead of breasts?
Yes, chicken thighs add extra juiciness and flavor.

Can I make this dairy-free?
Skip the feta or use a dairy-free alternative.

Can I meal prep this?
Yes, keep dressing separate until ready to serve.

Can I swap the dressing?
Yes, try a tahini-lemon dressing for a creamy twist.

Variations & Substitutions

Use salmon or shrimp instead of chicken 🦐
Add avocado slices for more healthy fats
Toss in roasted zucchini or bell peppers
Swap feta for goat cheese or halloumi

Serving Suggestions

Serve with a side of keto cloud bread
Pair with sparkling water infused with lemon 🍋
Great as a lunch-to-go in a mason jar salad
Perfect for summer barbecues as a lighter option

Recipe Card

Keto Mediterranean Chicken Salad Bowl

Name: Keto Mediterranean Chicken Salad Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Cuisine: Mediterranean / Low Carb / Keto
Ingredients: 2 medium chicken breasts; 2 tbsp olive oil; 1 tsp dried oregano; 1 garlic clove, minced; Salt & pepper, to taste; 4 cups mixed leafy greens (spinach, arugula, romaine); 1/2 cucumber, sliced; 1/2 cup cherry tomatoes, halved; 1/4 red onion, thinly sliced; 1/3 cup kalamata olives; 1/4 cup feta cheese, crumbled; Lemon wedges, for serving; 3 tbsp olive oil; 1 tbsp lemon juice; 1/2 tsp Dijon mustard; Salt & pepper, to taste

Fresh, flavorful, and filling—this keto Mediterranean chicken salad bowl is a low-carb lunch packed with protein, healthy fats, and vibrant Mediterranean flavors.

Yield: 2 servings • Prep: 15 min • Cook: 15 min • Total: 30 min

Ingredients

For the Chicken

2 medium chicken breasts
2 tbsp olive oil
1 tsp dried oregano
1 garlic clove, minced
Salt & pepper, to taste

For the Salad Bowl

4 cups mixed leafy greens (spinach, arugula, romaine)
1/2 cucumber, sliced
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
1/3 cup kalamata olives
1/4 cup feta cheese, crumbled
Lemon wedges, for serving

For the Dressing

3 tbsp olive oil
1 tbsp lemon juice
1/2 tsp Dijon mustard
Salt & pepper, to taste

Instructions

In a small bowl, mix olive oil, oregano, garlic, salt, and pepper. Rub onto chicken breasts.
Grill or pan-sear chicken over medium heat for 6–7 minutes per side, or until fully cooked. Let rest, then slice.
In a large bowl, arrange leafy greens, cucumber, tomatoes, onion, olives, and feta.
Place sliced chicken on top.
Whisk together dressing ingredients and drizzle over salad.
Serve immediately with lemon wedges.

Nutrition (per serving)

Calories: 420
Fat: 29 g
Protein: 35 g
Net Carbs: 6 g
Fiber: 3 g

Lunch • Mediterranean / Low Carb / Keto • keto chicken salad, mediterranean keto lunch, low carb salad bowl

Final Thoughts

This Mediterranean-inspired keto chicken salad bowl is fresh, filling, and full of sunshine ☀️🥗. Pin it, prep it, and make lunch something you actually look forward to!