Mediterranean Chicken Salad with Fresh Herbs
This Mediterranean chicken salad is the kind of meal that feels effortless but deeply satisfying. Tender bites of chicken are tossed with crisp green beans, juicy tomatoes, and briny olives, all coated in a simple olive oil and balsamic dressing infused with garlic and herbs.
It’s naturally low in carbohydrates and rich in lean protein—making it a smart, balanced option for anyone looking to support stable blood sugar while still enjoying bold, fresh flavors.
Why You’ll Love This Recipe
- Diabetes-friendly: low in carbs (just ~7g per serving)
- No heavy dressings—just clean Mediterranean ingredients
- Perfect for meal prep (flavor improves as it chills)
- Simple and quick with minimal cooking required
- High in protein to help keep you full longer
Mediterranean Chicken Salad with Fresh Herbs
Course: Salads, Light DinnerCuisine: MediterraneanDifficulty: Easy3
servings15
minutes10
minutes1-2
HoursA light chicken salad with fresh herbs, green beans, and olives, tossed in a simple garlic and balsamic dressing. Fresh, balanced, and easy to make ahead.
Ingredients
8 oz cooked boneless, skinless chicken breast, chopped
2 Tbsp olive oil
2 Tbsp balsamic vinegar
1/4 tsp dried basil
2 garlic cloves, minced
Fresh ground pepper
1 cup cooked green beans (cut into bite-sized pieces)
1/4 cup sliced black olives
3 cherry tomatoes, halved
Tomato wedges (optional, for serving)
Directions
- In a medium bowl, whisk together olive oil, balsamic vinegar, dried basil, garlic, and pepper until well combined.
- Toss the chopped cooked chicken in the dressing so it’s evenly coated.
- Stir in green beans, olives, and cherry tomatoes. Mix gently to combine.
- Cover and refrigerate for a few hours. This step allows the flavors to fully develop.
- Serve chilled, optionally garnished with fresh tomato wedges or a sprinkle of feta.
Variations
- Add cucumber for extra crunch and hydration
Swap green beans for spinach for a softer texture
Use lemon juice instead of balsamic for a brighter flavor
Nutrition (Per Serving)
- Calories: 244
- Protein: ~24g
- Carbohydrates: 7g
- Fiber: 2g
- Fat: 13g
A great balance of protein, healthy fats, and low carbs for steady blood sugar.
Tips for Best Results
- Use freshly cooked chicken for the best texture (grilled or poached works great)
- Don’t skip the chilling time—it makes a big difference in flavor
- Cut vegetables evenly for a better bite in every forkful
- Go easy on the vinegar if you prefer a milder taste
Storage & Make-Ahead
- Store in an airtight container in the refrigerator for up to 2–3 days
- The flavor actually improves after a few hours of chilling
- Stir gently before serving if any dressing settles
❓ FAQ
Can I use rotisserie chicken?
Yes. It’s a great time-saving option—just remove the skin to keep it lighter.
Is this recipe good for diabetes?
Yes. It’s low in carbohydrates and rich in protein and healthy fats, which helps support stable blood sugar levels.
How long does it last in the fridge?
Up to 2–3 days in an airtight container. The flavor actually improves after a few hours.
Can I eat it warm?
You can, but it’s best served chilled for that classic Mediterranean salad experience.
🍽️ Related Recipes
- Simple Garden Vegetable Salad with Light Dressing
- Sautéed Vegetables with Garlic and Olive Oil
