Keto Greek Salad with Grilled Chicken
Greek salad is naturally almost keto-friendly, it carries no starchy sides. The only tweak: add chicken for enough protein. The olive oil oregano dressing has virtually no carbs. The result is a complete lunch with 54 g of protein, just 8 g of net carbs, and plenty of Mediterranean fat.
Key points at a glance
- Total time: approx. 25 minutes, 10 minutes prep and 15 minutes grilling.
- Approx. 8 g net carbs and 58 g fat per serving.
- Ingredients: chicken breast, feta, kalamata olives, cucumber, tomato, red onion, olive oil, oregano.
- Greek salad is almost natively keto, only chicken is added as a protein boost.
Ingredients
One serving equals a large salad bed topped with grilled chicken, a complete keto lunch on its own.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| chicken breast | - | |||
| feta cheese | - | |||
| cucumber (half-moon slices) | - | |||
| cherry tomatoes (halved) | - | |||
| red onion (thinly sliced into rings) | - | |||
| kalamata olives | - | |||
| olive oil (extra virgin) | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| lemon juice (freshly squeezed) | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| dried oregano | 1 tsp | |||
| 1 tsp | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
-
Season and grill the chicken
approx. 13 minutes180 g chicken breast 2 g dried oregano 1 tsp 0.5 tsp salt to taste 0.3 tsp pepper to taste Pat the chicken breast (180 g) dry and season both sides with oregano (1/2 tsp), salt, and pepper. Heat a grill pan over medium-high heat (no oil needed). Add the chicken and grill for 4 to 5 minutes per side, until the inside is white and the core temperature reaches roughly 75 °C. Take it out and let it rest for 3 minutes.
-
Mix the dressing and build the salad
approx. 7 minutes80 g feta cheese 100 g cucumber (half-moon slices) 80 g cherry tomatoes (halved) 30 g red onion (thinly sliced into rings) 50 g kalamata olives 30 ml olive oil (extra virgin) approx. 2 tbsp 15 ml lemon juice (freshly squeezed) approx. 1 tbsp Whisk olive oil (2 tbsp), lemon juice (1 tbsp), and the remaining oregano (1/2 tsp) with salt and pepper into a dressing. Arrange cucumber (100 g), cherry tomatoes (80 g), red onion (30 g), and olives (50 g) on the plate. Slice the chicken on the diagonal, place it on top, crumble feta (80 g) over everything, and drizzle with the dressing.
You did it! Enjoy every delicious bite.
Which tips help with the keto Greek salad with chicken?
- Bring the chicken breast to room temperature before grilling, cold meat cooks unevenly.
- Crumble the feta on just before serving, it goes soft quickly when it sits in moisture.
- Dice tomato and cucumber to roughly the same size, even pieces spread the flavor better.
- Always use a good extra virgin olive oil, cheap oils have less aroma and dull the dressing.
- Use lemon juice instead of vinegar in the dressing, it gives the salad a fresher, more authentically Greek note.
Why Greek salad with chicken fits keto so well
Grilled chicken breast (180 g) delivers about 40 g of protein and less than 2 g of fat. Feta (80 g) adds roughly 11 g of protein, 21 g of fat, and only 1 g of carbs. Kalamata olives (50 g) contribute about 8 g of monounsaturated fat with 0 g of carbs. Olive oil (2 tbsp, 28 g) is pure fat and has 0 g of carbs. Tomato (80 g) carries about 3 g of net carbs, cucumber (100 g) about 2 g, and red onion (30 g) about 3 g. The total: approx. 54 g protein, 58 g fat, 8 g net carbs, and around 760 kcal.
Source: USDA FoodData Central, Cheese, feta , USDA FoodData Central, Olives, ripe, canned
Olive oil as a keto dressing: monounsaturated fats
Extra virgin olive oil is roughly 73 percent oleic acid, a monounsaturated fatty acid. Several studies show that monounsaturated fats do not raise LDL cholesterol and may even improve cardiovascular markers. Olive oil has 0 g of carbs and makes an ideal keto dressing.
Source: USDA FoodData Central, Olive oil
Feta on keto: low in lactose, big on flavor
Feta (from sheep's milk or a sheep and goat blend) has less than 1 g of carbs per 100 g, since most of the lactose breaks down during aging. It delivers 14 g of protein and 21 g of fat per 100 g, plus calcium (493 mg per 100 g). Its salty bite often makes seasoning the rest of the salad unnecessary.
How do I serve and vary this Greek salad?
Arrange the salad as a base on the plate, slice the chicken and lay it on top, crumble the feta over everything, scatter the olives, and drizzle with olive oil and lemon juice. From experience: stirring dried oregano straight into the oil and letting it steep for 5 minutes dramatically deepens the dressing.
Meal prep: store the salad and chicken separately
Grilled chicken keeps for 3 to 4 days in the fridge. Store the salad without dressing, since tomato and cucumber release water once dressed. Combine the dressing (olive oil, oregano, lemon juice) and pour it over the salad only just before eating.
Variation with lamb chops or tuna
Lamb chops (150 g, grilled) pair beautifully with this Mediterranean salad. They are more traditional than chicken and bring more fat. Tuna in olive oil (one 185 g can, drained) is the fastest no-cook version: fork it straight onto the salad for around 40 g of protein per can.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 127 kcal | approx. 760 kcal | A complete lunch; energy from Mediterranean fats and protein. |
| A complete lunch; energy from Mediterranean fats and protein. | |||
| Fat | approx. 9.7 g | approx. 58 g | Mostly monounsaturated fat from olive oil and olives; feta adds saturated fat. |
| Mostly monounsaturated fat from olive oil and olives; feta adds saturated fat. | |||
| Net carbs | approx. 1.3 g | approx. 8 g | Moderate for keto; comes mainly from tomato, cucumber, and red onion. |
| Moderate for keto; comes mainly from tomato, cucumber, and red onion. | |||
| Sugar | approx. 0.8 g | approx. 5 g | Natural sugar from vegetables; no added sugar. |
| Natural sugar from vegetables; no added sugar. | |||
| Protein | approx. 9 g | approx. 54 g | Very high; chicken breast and feta together cover lunch-level protein needs. |
| Very high; chicken breast and feta together cover lunch-level protein needs. | |||
| Salt | approx. 0.5 g | approx. 3 g | Moderate to high; feta and kalamata olives are naturally salty. |
| Moderate to high; feta and kalamata olives are naturally salty. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is Greek salad keto-friendly?
A classic Greek salad (horiatiki) without chicken has about 6 to 8 g of net carbs from tomato, cucumber, and onion, well within the keto range (under 20 to 50 g daily). With its olive oil dressing and feta, it is naturally high in fat. Adding chicken brings the protein up to a proper meal level.
Can I swap the feta for another cheese?
Grilled halloumi has a similar nutrient profile and adds a warm note to the salad. Fresh goat cheese is less salty and a touch milder. Ricotta is too soft and wet for a salad. Feta remains the first choice for an authentic flavor.
How do I spot good kalamata olives?
Kalamata olives should be packed in brine or red wine vinegar, not sunflower oil. The skin should be slightly wrinkled and the color a deep purple-black. Pitted olives lose more of their essential oils, so unpitted ones generally taste more aromatic.
How long does the Greek salad with chicken keep?
Without dressing: 2 days in a sealed container in the fridge. Once dressed, eat it soon, because tomato and cucumber release water and turn the salad soggy. Store the chicken separately and add it only when plating.