Keto Tzatziki Chicken Salad

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 1 English cucumber, seeded and grated
  • 1 cup plain Greek yogurt (full-fat for keto)
  • 2 cloves garlic, minced
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh mint, chopped
  • 1/2 teaspoon dried oregano
  • Salt and pepper, to taste
  • 1/4 red onion, thinly sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives, sliced
  • Fresh parsley, chopped (for garnish)
  • Optional: Lettuce leaves or low-carb wraps for serving

Instructions:

  1. Cook the Chicken: Preheat a grill or grill pan over medium-high heat. Rub the chicken breasts with olive oil and season with salt and pepper. Grill for 6-7 minutes per side, or until fully cooked through and no longer pink in the center. Remove from heat and let rest for 5 minutes before slicing into strips or cubes.
  2. Prepare the Tzatziki Sauce: While the chicken is cooking, prepare the tzatziki sauce. Grate the cucumber and squeeze out excess moisture using a clean kitchen towel or paper towels. In a medium bowl, combine the grated cucumber, Greek yogurt, minced garlic, lemon juice, chopped dill, chopped mint, dried oregano, salt, and pepper. Stir well to combine. Adjust seasoning to taste.
  3. Assemble the Salad: In a large mixing bowl, combine the sliced or cubed chicken with the prepared tzatziki sauce. Add the thinly sliced red onion, cherry tomatoes, and sliced Kalamata olives. Gently toss everything together until well coated with the tzatziki sauce.
  4. Chill and Serve: Cover the bowl with plastic wrap or transfer the salad to an airtight container. Chill in the refrigerator for at least 30 minutes to allow the flavors to meld together.
  5. Garnish and Serve: Before serving, garnish the keto tzatziki chicken salad with chopped fresh parsley. Serve on a bed of lettuce leaves or wrap in low-carb tortillas for a complete meal.

Nutritional Information:

  • Calories: 280 per serving
  • Protein: 30g
  • Carbohydrates: 10g (Net Carbs: 7g)
  • Fat: 13g
  • Fiber: 3g

Weight Watchers Points:

  • Smart Points: 6 per serving (based on a serving size of 1/4 of the recipe)

Useful Information:

This keto tzatziki chicken salad offers a refreshing and flavorful twist on traditional chicken salad, incorporating the tangy goodness of tzatziki sauce with grilled chicken and Mediterranean-inspired ingredients. The use of Greek yogurt in the tzatziki sauce not only adds a creamy texture but also boosts the protein content, making it a satisfying dish for those following a ketogenic diet.

Grilling the chicken breasts enhances their flavor and provides a smoky char that complements the fresh herbs and crisp vegetables in the salad. You can adjust the seasoning of the chicken with your preferred spices or a Mediterranean spice blend for added depth of flavor.

The tzatziki sauce, a staple in Greek cuisine, is made with grated cucumber, Greek yogurt, garlic, lemon juice, and fresh herbs like dill and mint. It’s low in carbs and high in protein, making it an excellent choice for keto-friendly meals. Adjust the garlic and lemon juice to your taste preferences for a personalized touch.

For serving, consider wrapping the keto tzatziki chicken salad in low-carb tortillas or lettuce leaves for a handheld meal, or enjoy it as a filling on its own. It’s perfect for meal prepping lunches or as a light dinner option during warmer months.

With its vibrant colors, robust flavors, and nutritious ingredients, this keto tzatziki chicken salad is sure to become a favorite among those looking to maintain a healthy, low-carb lifestyle without sacrificing taste or satisfaction. Enjoy the Mediterranean flair and wholesome goodness of this delicious salad!