Mediterranean Chicken Salad – Weight Watchers Recipe
Low in Points, Full of Flavor, and Packed with Nutrients

If you’re seeking a delicious and healthy meal option that aligns with your Weight Watchers plan, this Mediterranean Chicken Salad is the perfect choice. This vibrant and flavorful dish is not only low in SmartPoints but also full of essential nutrients. Bursting with fresh vegetables, lean chicken, and Mediterranean ingredients like olives, olive oil, and fresh herbs, it’s a satisfying and wholesome meal that can be enjoyed for lunch, dinner, or as a light snack.

This recipe is incredibly versatile, easy to prepare, and perfect for meal prep. Whether you’re following the Blue, Green, or Purple plan, this Mediterranean-inspired salad will quickly become one of your go-to meals. So, let’s dive into how to make this deliciously healthy Mediterranean Chicken Salad and break down the ingredients, steps, and nutritional information.

Table of Contents

  • Ingredients
  • Instructions
  • Nutritional Information
  • SmartPoints Breakdown
  • Serving Suggestions
  • Frequently Asked Questions (FAQs)
  • Tips for Customizing
  • Conclusion

Ingredients

To create this Mediterranean Chicken Salad, you will need the following ingredients:

For the Salad:

  • 2 cups cooked chicken breast, diced – Opt for skinless chicken breast to keep the meal lean and healthy.
  • 1 large ripe tomato, chopped – Tomatoes add freshness and juiciness to the salad.
  • 1 red bell pepper, chopped – Adds a slight sweetness and color to the salad.
  • 1/2 red onion, thinly sliced – Provides a sharp, tangy flavor that complements the other ingredients.
  • 1 cup fresh parsley, chopped – Adds a burst of fresh herbal flavor and a touch of green.
  • 1 cup kalamata olives, pitted and halved – These olives give the salad a tangy and briny kick, characteristic of Mediterranean cuisine.
  • Juice of 1 lemon – Fresh lemon juice brightens the flavors and adds acidity.
  • 2 tablespoons olive oil – A healthy fat source, providing richness to the salad.
  • Salt and pepper, to taste – Use salt and pepper as your seasonings, adjusting to your preference.

Optional Add-ins:

  • Feta cheese – Crumbled feta can be added for extra flavor (will change SmartPoints).
  • Cucumber – For an additional crunchy texture, chopped cucumber can be included.
  • Chickpeas – If you’d like a boost of fiber and plant-based protein, chickpeas can be added to the salad.
  • Fresh oregano or basil – For added Mediterranean flair, these herbs can complement the parsley and elevate the flavor profile.

Instructions

Step 1: Prepare the Ingredients

Begin by cooking your chicken breast. You can either bake, grill, or sauté the chicken, depending on your preference. After cooking, dice the chicken into small bite-sized pieces and set it aside to cool slightly.

While the chicken is cooling, prepare the vegetables. Chop the tomato and red bell pepper, slice the red onion, and chop the fresh parsley. Make sure to remove the pits from the kalamata olives and slice them in half.

Step 2: Assemble the Salad

In a large mixing bowl, combine the diced chicken, chopped tomato, chopped red bell pepper, sliced red onion, and fresh parsley. Gently toss the ingredients together to combine them evenly.

Now, incorporate the kalamata olives into the mixture. Olives not only add rich, salty flavor but also contribute healthy fats that will keep you feeling satisfied.

Step 3: Dress the Salad

Drizzle the lemon juice and olive oil over the salad. The lemon juice adds freshness and acidity, while the olive oil provides a velvety texture and a boost of healthy fats. Toss the salad thoroughly, ensuring all the ingredients are evenly coated with the dressing.

Season the salad with salt and pepper according to your taste. It’s essential to taste-test as you season to ensure that the flavors are well-balanced.

Step 4: Chill and Serve

For the best flavor, it’s recommended to let the salad chill in the refrigerator for at least 30 minutes before serving. This resting period allows the flavors to meld together and intensifies the taste.

Once chilled, serve immediately as a refreshing and filling meal.

Nutritional Information (Per Serving)

This Mediterranean Chicken Salad is not only delicious but also packed with healthy nutrients. Below is the breakdown of the nutritional value for a single serving (approximately 1/4 of the entire salad):

  • Calories: 275 kcal
  • Protein: 29g
  • Total Fat: 18g
    • Saturated Fat: 2.5g
  • Carbohydrates: 8g
    • Fiber: 3g
    • Sugar: 3g
  • Sodium: 430mg
  • Cholesterol: 60mg
  • Vitamin A: 20% of the Daily Value
  • Vitamin C: 30% of the Daily Value
  • Calcium: 6% of the Daily Value
  • Iron: 8% of the Daily Value

SmartPoints Breakdown (Weight Watchers)

  • Green Plan: 5 SmartPoints per serving
  • Blue Plan: 4 SmartPoints per serving
  • Purple Plan: 4 SmartPoints per serving

This Mediterranean Chicken Salad is a Weight Watchers-friendly recipe, with a low SmartPoints value across all plans. It’s an ideal meal for those looking to stay on track with their goals while enjoying a nutrient-dense and flavorful dish.

Serving Suggestions

This Mediterranean Chicken Salad is versatile and can be served in various ways depending on your preference or dietary needs:

  1. As a standalone meal: This salad is perfectly satisfying on its own, providing a balance of protein, healthy fats, and fiber.
  2. With quinoa or couscous: Pair this salad with a side of quinoa or couscous for a heartier meal. Both options are high in fiber and complement the Mediterranean flavors.
  3. With a slice of crusty bread: If you’re not following a low-carb diet, a slice of whole-grain or sourdough bread on the side makes for a wonderful addition to scoop up the salad.
  4. As a side dish: This salad can be served as a refreshing side dish to grilled meats, seafood, or a more substantial Mediterranean-inspired main course.

Frequently Asked Questions (FAQs)

1. Can I make this salad ahead of time?

Yes, this Mediterranean Chicken Salad is perfect for meal prep. You can make it up to 2 days in advance and store it in an airtight container in the refrigerator. The flavors will continue to develop, making it even tastier the next day!

2. Can I substitute the chicken?

Yes! If you prefer a vegetarian option, you can substitute the chicken with chickpeas, tofu, or tempeh. These plant-based protein sources will work well and still keep the salad flavorful and satisfying.

3. Can I use a different dressing?

While this recipe uses olive oil and lemon for a simple Mediterranean dressing, you can experiment with other dressings like balsamic vinegar, tahini, or a yogurt-based dressing for a change in flavor.

4. Can I add cheese to this recipe?

Absolutely! If you’re not following a vegan diet, you can add some crumbled feta cheese for a creamy, tangy addition. Just be sure to account for the added SmartPoints if you’re tracking.

Tips for Customizing Your Mediterranean Chicken Salad

  • Add extra veggies: Feel free to throw in some cucumber, artichoke hearts, or cherry tomatoes for added texture and flavor.
  • For a smoky flavor: Consider adding some smoked paprika or cumin for an extra layer of depth in flavor.
  • Use grilled chicken: For a deeper flavor, grill the chicken before dicing it. The smoky char adds a wonderful taste to the salad.
  • Make it spicier: If you enjoy heat, add some sliced jalapeños or red pepper flakes to give the salad a little extra kick.

Conclusion

This Mediterranean Chicken Salad is a simple yet flavorful recipe that’s not only healthy but also incredibly satisfying. Packed with lean protein, fresh vegetables, healthy fats, and vibrant Mediterranean flavors, it’s a perfect choice for those following the Weight Watchers program or anyone seeking a light yet nutritious meal. Whether you’re enjoying it as a standalone lunch or pairing it with other dishes, this salad is sure to become a staple in your meal planning routine. Try it today and experience the delightful, refreshing taste of the Mediterranean!