County Carb

Lunch

Greek Chicken Salad

Oregano-lemon chicken seared in 12 minutes and piled over cucumber, tomato, olives and feta. Pack it in jars for four crunchy weekday lunches.

  • Prep15 min
  • Cook12 min
  • Total27 min
  • Servings4
  • Net carbs*7.1 g
  • LevelEasy

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Greek salad with cucumber, tomato, peppers, black olives and feta in a bowl
Photo: Geoff Peters from Vancouver, BC, Canada, CC BY 2.0, via Wikimedia Commons

This is a big, bright salad with real staying power. Chicken breast is tossed in lemon, garlic and oregano, seared until golden, then sliced over crunchy cucumber, cherry tomatoes, red onion, olives and a generous handful of feta. The red wine vinaigrette is punchy and simple. We make a batch on Sunday and eat it straight through Thursday.

If you plan to pack it for the week, keep the cucumber in big half-moons instead of thin slices. Thick pieces stay crisp in the fridge for days, while thin ones weep water into the bowl. Pour the dressing in the bottom of the container and pile the sturdy vegetables on top so the romaine never sits in it.

Ingredients

Makes 4 large salads. Tap an item to check it off.

Equipment

  • Large skillet or grill pan
  • Mixing bowl
  • Small jar with lid
  • Meal prep containers (optional)

Instructions

  1. In a bowl, toss the chicken cutlets with 1 tablespoon olive oil, the lemon juice, garlic, 1 teaspoon oregano, 1/2 teaspoon salt and the pepper. Let it sit while you chop the vegetables.
  2. Heat a large skillet or grill pan over medium-high heat. Cook the chicken 5 to 6 minutes per side, until browned and 165°F inside.
  3. Move the chicken to a board and rest it for 5 minutes, then slice it against the grain.
  4. In a small jar, shake the 1/4 cup olive oil, vinegar, remaining 1 teaspoon oregano and 1/4 teaspoon salt.
  5. Divide the romaine, cucumber, tomatoes, onion, olives and feta among 4 bowls or containers.
  6. Top with the sliced chicken and drizzle with the dressing just before eating.

Estimated nutrition per serving

Calories
477
Total carbs
9.5 g
Fiber
2.4 g
Net carbs
7.1 g
Protein
44 g
Fat
29 g

*These are estimates, calculated from the ingredient weights above and USDA FoodData Central data, divided by 4 servings. Net carbs = total carbs minus fiber. Values vary with brands, quantities, ingredient swaps and how you portion the dish. How we estimate nutrition.

Kitchen tips

  • Soak the sliced red onion in cold water for 5 minutes and drain it. It keeps its crunch but loses the harsh bite.
  • Let the pan get properly hot before the chicken goes in. You want a sizzle on contact, or it will steam instead of brown.

Substitutions

  • Chicken breast → boneless chicken thighs Same weight. Cook 6 to 7 minutes per side; juicier, slightly higher in fat.
  • Red wine vinegar → lemon juice Same amount. Brighter and adds about 0.5 g net carbs per serving.
  • Feta → goat cheese Same amount, crumbled. Creamier and a little lower in carbs.

Swaps change the nutrition estimate shown above.

Storage and reheating

Fridge
Packed salads with dressing on the side keep up to 4 days in airtight containers.
Freezer
Freeze only the cooked, sliced chicken, up to 3 months. The vegetables and feta do not freeze well.
Reheat
Eat cold, or warm the chicken alone in the microwave for 45 to 60 seconds before adding it to the salad.

Questions cooks ask

Can I grill the chicken instead?

Yes. Grill over medium-high heat, 5 to 6 minutes per side, until it reaches 165°F.

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