Keto Grilled Chicken Feta Salad

The Keto Grilled Chicken Feta Salad is a hearty and satisfying dish featuring tender grilled chicken breast marinated in olive oil, lemon, garlic, and oregano, paired with creamy, tangy feta cheese. A base of leafy greens like spinach or arugula provides a mix of fresh textures, while crisp cucumber slices add refreshing crunch. Finished with a simple olive oil and lemon dressing, this salad offers a balanced combination of protein, healthy fats, and fiber, making it a perfect keto-friendly choice for quick weeknight dinners, packable lunches, or a light main course when entertaining.

Course Dinner, Lunch, Main Course, Salad

Cuisine American, Mediterranean

Keyword gluten free, grilled chicken salad, keto dinner, keto salad, low-carb, meal prep

Prep Time 20

Cook Time 15

Total Time 35

Servings servings

Calories 520kcal

Equipment

Mixing bowl
Whisk
grill or grill pan
Tongs
Cutting board
Chef's knife
large salad bowl

Ingredients

For the grilled chicken

1 1/2 pounds boneless skinless chicken breasts patted dry
1/4 cup extra-virgin olive oil
2 tablespoons fresh lemon juice about 1 lemon
3 cloves garlic minced
1 1/2 teaspoons dried oregano
1 teaspoon sea salt
1/2 teaspoon black pepper freshly ground

For the salad base

6 cups baby spinach or arugula loosely packed, or a mix of both
1 1/2 cups cucumber halved lengthwise and sliced
3/4 cup feta cheese crumbled
1/4 cup red onion thinly sliced
2 tablespoons fresh parsley chopped, optional

For the lemon olive oil dressing

1/3 cup extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon Dijon mustard no added sugar
1 small clove garlic finely minced or grated
1/2 teaspoon sea salt or to taste
1/4 teaspoon black pepper freshly ground, or to taste

Instructions

In a medium mixing bowl whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper for the chicken marinade until well combined.
Add the chicken breasts to the bowl, toss to coat evenly in the marinade, cover, and refrigerate for at least 30 minutes or up to 4 hours.
While the chicken marinates prepare the salad ingredients by rinsing and drying the greens, slicing the cucumber and red onion, crumbling the feta, and chopping the parsley.
In a small bowl or jar whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper for the dressing until the mixture is emulsified and slightly thickened.
Preheat a grill or grill pan over medium to medium-high heat and lightly oil the grates if needed to prevent sticking.
Remove the chicken from the marinade letting excess drip off, place it on the hot grill, and cook for about 6 to 8 minutes per side until grill marks form and the thickest part reaches 165°F.
Transfer the cooked chicken to a cutting board and let it rest for 5 minutes, then slice it into strips or bite-sized pieces.
Add the spinach or arugula to a large salad bowl and top with the sliced cucumber, red onion, crumbled feta, and parsley.
Drizzle about half of the lemon olive oil dressing over the salad base and gently toss until the greens and vegetables are lightly coated.
Arrange the warm sliced grilled chicken over the dressed salad and spoon over additional dressing to taste just before serving.

Notes

For easy meal prep store the grilled chicken, chopped vegetables, greens, and dressing in separate airtight containers in the refrigerator for up to 4 days, then assemble and dress the salad just before eating to keep the greens crisp. If preparing ahead for lunches, pack the feta and dressing in small containers to add right before serving, and enjoy the chicken slightly warm or at room temperature for the best flavor and texture. Feel free to customize with other keto-friendly additions like sliced avocado, olives, or cherry tomatoes in moderation, adjusting portions to keep net carbs within your goals.

Nutrition