Greek Grilled Chicken Sala

Greek Grilled Chicken Salad

Calories: 585

Protein: 45 g

Prep: 10 min  |  Cook: 12–15 min

Serves: 1

Ingredients

For the Chicken

  • Chicken thighs, boneless skinless (raw): 150 g / 5.3 oz (yields ~120 g / 4.2 oz cooked)

  • Olive oil spray

  • Garlic powder: ½ tsp

  • Dried oregano: ½ tsp

  • Salt & pepper: to taste

  • Lemon juice: 5 ml / 1 tsp

Salad & Toppings

  • Romaine lettuce (chopped): 85 g / 3.0 oz / ~2 cups

  • Roma tomatoes (chopped): 80 g / 2.8 oz / ~½ cup

  • Cucumber (diced): 80 g / 2.8 oz / ~1 cup

  • Red bell pepper (sliced): 60 g / 2.1 oz / ~½ cup

  • Red onion (thinly sliced): 15 g / 0.5 oz / ~1 Tbsp

  • Feta (crumbled): 30 g / 1.1 oz / ~2 Tbsp

  • Store-bought tzatziki: 30 g / 1.1 oz / ~2 Tbsp

  • Bread (pita/naan): 60 g / 2.1 oz (1 small pita or ½ naan)

Directions

  1. Cook the chicken: Season thighs with garlic, oregano, salt, and pepper. Spray a skillet and cook over medium-high 6–7 min per side to 165°F/74°C. Rest 2 min, slice, and finish with lemon juice.

  2. Toss the salad: In a bowl, combine lettuce, tomatoes, cucumber, pepper, and onion. Stir 1 Tbsp tzatziki with a splash of water/lemon to loosen; toss through the salad.

  3. Build the bowl: Top salad with warm sliced chicken and feta. Dollop the remaining 1 Tbsp tzatziki on top.

  4. Serve: Warm bread on the side.

Meal Prep Instructions

  • Batch for 3 bowls: Chicken thighs 450 g (1 lb) raw; romaine 255 g (~6 cups); tomatoes 240 g (~1½ cups); cucumber 240 g (~3 cups); red pepper 180 g (~1½ cups); red onion 45 g (3 Tbsp); feta 90 g (6 Tbsp); tzatziki 90 g (6 Tbsp); bread 180 g (3 small pitas).

  • Cook & store: Season and cook all chicken at once; cool and slice. Keep lettuce & chopped veg dry in separate containers; pack tzatziki and feta in small cups; store bread at room temp and warm before eating.

  • Reheat: Chicken 45–60 sec in microwave or quick skillet sear. Toss veg with tzatziki just before serving for max crunch.

Coach’s Tip

Right before eating, add a pinch of salt and a squeeze of lemon — it brightens the whole bowl and makes it taste freshly made.

🌱 Vegetarian Option — Lentil & Quinoa Greek Bowl

Replace the chicken with a mix of ½ cup cooked green lentils (100 g) and ½ cup cooked quinoa (100 g), tossed in lemon juice, olive oil, oregano, and garlic powder. Build the bowl as written with feta, tzatziki, and pita. Hearty, flavorful, and meal-prep friendly.

Adjusted macros: ~565 kcal | ~30 g protein

DinnerTameika Gentles