Mediterranean Chickpea Grilled Chicken Salad with Feta

Q: Can I make Chickpea Grilled Chicken Salad with Feta ahead for meal prep?

Yes — this salad is great for make-ahead lunches: store the grilled chicken and the dressed chickpea-veg mixture in separate airtight containers in the fridge for 3–4 days. Keep the dressing on the side and add it just before serving to preserve crunch; if you’ve charred the chickpeas, they’ll soften over time so consider blistering them just before eating for maximum texture. For longer storage, freeze cooked chicken only (not the salad components), then thaw and slice to assemble fresh.

Q: Is this salad healthy and how can I tweak it to cut calories or sodium?

Estimated per-serving nutrition is about 520 kcal, ~40–45 g protein, 20–25 g fat, and 600–900 mg sodium, so it’s a protein-rich, balanced meal but can be high in sodium depending on canned chickpeas, olives and feta. To reduce sodium, rinse canned chickpeas well, choose low-sodium or reduced-fat feta, and cut back on olives; to lower calories, reduce the oil in the dressing to 1–2 tbsp and skip an extra oil drizzle. If you want more fibre and vitamins, add extra cucumber, baby spinach or handfuls of rocket/arugula.

Easy Chickpea Grilled Chicken Salad with Feta Juicy LemonHerb

By Fia MartinezSeptember 21, 2025

4.67 (3 Ratings)

Table of Contents

Quick Hook

Chickpea Grilled Chicken Salad with feta is my go-to summer meal. I fell for its lemony char and briny feta.

The flavor is bright, herby, and slightly smoky. Honestly, it tastes like a beach picnic.

I call it a Mediterranean chickpea salad with grilled chicken vibe. It pairs chickpeas, cucumber, tomato, and olives. The lemon herb grilled chicken salad recipe twist makes it sing.

Brief Overview

This dish nods to coastal Mediterranean kitchens. It borrows from Recetas Con Verduras and classic Almuerzos from seaside towns. Difficulty is medium. You need a short marinade and precise grilling.

Prep takes about 20 minutes active. Grill time is 12– 15 minutes. Yields four main course salads. Great for weeknight dinners or meal prep.

Main Benefits

Chickpeas are protein rich. One cup has about 15 grams of protein. That makes this a high protein meal prep salad option.

It’s also a top Recetas Saludables pick. Fresh veg and olive oil keep it light. It fits Comida Vegetariana swaps easily. Omit chicken for a vegetarian twist.

This recipe is perfect for summer grilling salads with chickpeas. Serve it at backyard barbecues or casual family lunches. I once took it to a potluck, and everyone asked for seconds.

What makes it special is texture contrast. Tender chicken meets creamy chickpeas. Briny Kalamata olives and tangy feta add punch. The chickpea and feta salad with olives combo feels indulgent but healthy.

I recommend using an instant read thermometer. Cook chicken to 165° F ( 74° C) for safety. Rest the meat five to eight minutes before slicing. That tip keeps it juicy every time.

If you love Lemon herb grilled chicken salad recipe vibes, you’ll adore this. It also works as a Grain bowl base. Try it over quinoa or warm couscous for variety.

Next, we’ll move into ingredients and prep. I’ll share my favorite tweaks and blistering trick for chickpeas. Stick around if you want simple swaps and quick meal prep notes.

Ingredients & Equipment

I call this recipe Chickpea Grilled Chicken Salad with Feta. It’s my go-to for busy nights. Fun fact: 1 cup cooked chickpeas has about 14.

5 g protein . Great for a high protein meal prep salad .

Main Ingredients

Chicken and marinade: 1 lb (450 g) boneless chicken, 2 tbsp (30 ml) olive oil, 2 cloves garlic, zest and juice of 1 lemon ( ≈ 2 tbsp / 30 ml ), 1 tsp dried oregano, 1/2 tsp kosher salt, 1/4 tsp black pepper.
Chickpea salad: 2 (15-oz) cans chickpeas drained (~ 480 g ), 1 medium cucumber (~ 150 g ), 1 pint cherry tomatoes (~ 300 g ), 1/4 red onion, 1/2 cup (75 g) Kalamata olives, 1/2 cup (20 g) parsley.
Dressing: 3 tbsp (45 ml) olive oil, 2 tbsp (30 ml) lemon juice, 1 tsp Dijon, 1/2 tsp honey optional.
Finish: 4 oz (115 g) feta crumbled, lemon wedges.

Quality tips: use good olive oil. Pick ripe tomatoes. Buy feta in brine if possible. Fresh parsley beats dried.

Seasoning Notes

Essential combo: oregano, lemon, garlic. It screams Mediterranean. Add 1/4 tsp smoked paprika for warmth. For aromatics, use fresh lemon zest.

A splash of honey balances acidity.
If low on oregano, swap for 1 tbsp fresh oregano. No Dijon? Use 1 tsp whole grain mustard.

For a vegetarian twist, skip chicken. Try grilled halloumi instead. That gives a similar salty punch. This fits Recetas Saludables and Comida Deliciosa goals.

Equipment Needed

Essential: a grill or cast iron grill pan. Use an instant read thermometer. You’ll need large bowls, a jar for dressing, tongs, knife, cutting board, and a colander.

No thermometer? Use the touch test. Press chicken; it should feel firm and springy. Aim to grill at 400 450° F (200 230° C) .

Cook until internal temp 165° F ( 74° C) .

I once overcooked a breast at a backyard BBQ. Big regret. Now I always rest chicken 5 8 minutes .

It saves moisture. This salad makes perfect Almuerzos or summer dinners. It pairs nicely with Mediterranean chickpea salad with grilled chicken vibes and fits Recetas Con Verduras and Comida Vegetariana options.

Honestly, it’s simple and hits hard.

Cooking Method

I love this Chickpea Grilled Chicken Salad with bright lemon and feta. It feels like summer. It also works for Recetas Con Verduras and healthy Almuerzos.

Fun fact: one cup of cooked chickpeas gives about 15 g protein. That makes this a solid High protein meal prep salad.

Prep Steps

Essential mise en place: drain chickpeas, dice cucumber, halve tomatoes, slice onion, chop parsley.
Time saving tips: marinate chicken while you chop. Use a jar to shake the dressing.
Safety reminder: always check meat temperature. Use an instant read thermometer.

step-by-step Process

Marinate chicken in oil, lemon, garlic, oregano, salt, and pepper. Let sit 30 minutes or up to 2 hours .
Make dressing. Whisk oil, lemon, Dijon, garlic, and honey. Taste and adjust.
Preheat grill or pan to 400– 450° F (200– 230° C) . Oil grates lightly.
Grill chicken 4– 7 minutes per side . Look for char marks. Cook to 165° F ( 74° C) internal temperature.
Optional: blister chickpeas in a skillet 4– 6 minutes until golden.
Toss chickpeas with cucumber, tomato, olives, onion, and half the dressing.
Slice chicken against the grain. Rest 5– 8 minutes . Top salad with chicken and feta.

Visual cues: chicken juices run clear. Chicken feels firm but springy. Chickpeas show golden, blistered spots. Dressing should look glossy and emulsified.

Pro Tips

Technique 1: pat chicken dry. It browns better.
Technique 2: pull chicken at 160– 162° F , then rest to hit 165° F .
Shortcut: use pre-cooked rotisserie chicken for busy days.
Common mistakes: overcooking chicken. Over salting canned chickpeas.
make-ahead: dress chickpeas up to 1 day early. Keep chicken separate. Assemble before serving.

Honestly, this Lemon herb grilled chicken salad recipe feels effortless. It hits Recetas Saludables and tastes like Comida Deliciosa. Try it for Summer grilling salads with chickpeas.

I once charred chickpeas too long. Lesson learned: watch closely. You’ll love the crunch.

Serving Suggestions

This Chickpea Grilled Chicken Salad with Feta sings when plated simply. Pile the chickpea mix on a shallow bowl. Fan sliced chicken over the top.

Sprinkle crumbled feta and parsley. I love adding warm pita on the side. For drinks, go with a crisp rosé or sparkling water.

It works great for Almuerzos or casual dinner nights. Honestly, it tastes like a sunny Mediterranean picnic.

Storage Tips

Cool leftovers quickly. Store in an airtight container. Refrigerate up to 3 days. Keep dressing separate when possible. If dressed, eat within 24 48 hours for best texture.

Want to freeze? Don’t freeze the fresh veg or feta. You can freeze cooked chicken for up to 3 months.

Reheat gently in a low oven, or slice and warm in a skillet. Avoid nuking too long. Chicken is best reheated to serve warm, not hot.

Variations

Short on time? Swap grilled chicken for rotisserie. For Comida Vegetariana, use grilled halloumi or firm tofu. Try a spiced version: add cumin and smoked paprika.

Seasonal swaps work well. In summer, use ripe cherry tomatoes. In autumn, toss in roasted red peppers and spinach. This salad fits Recetas Con Verduras and Recetas Saludables routines.

Nutrition Basics

Quick stat: one cup of cooked chickpeas has about 15 grams protein. This makes the dish a true High protein meal prep salad.

Per serving, expect roughly 40 g protein. It’s balanced carbs and healthy fats. Fiber helps you feel full longer. The olives and olive oil add heart friendly monounsaturated fats.

Overall, it’s a smart, comida deliciosa choice.

I made a batch for a barbecue once. Everyone went back for seconds. Oh my gosh, I forgot to tell my neighbour the secret: pat the chicken dry first.

It changes everything. Try this Lemon herb grilled chicken salad recipe or the Mediterranean chickpea salad with grilled chicken vibe. You’ll love how easy and flexible it is.

Go make it, and enjoy every bite.

Frequently Asked Questions

Can I make Chickpea Grilled Chicken Salad with Feta ahead for meal prep?

Yes this salad is great for make-ahead lunches: store the grilled chicken and the dressed chickpea veg mixture in separate airtight containers in the fridge for 3 4 days.

Keep the dressing on the side and add it just before serving to preserve crunch; if you’ve charred the chickpeas, they’ll soften over time so consider blistering them just before eating for maximum texture.

For longer storage, freeze cooked chicken only (not the salad components), then thaw and slice to assemble fresh.

How do I get juicy grilled chicken every time?

Marinate briefly and pat the chicken dry before it hits a hot, oiled grill or cast iron pan to encourage a good char without steaming. Use an instant read thermometer pull the breasts at about 160 162°F (they’ll rise to 165°F while resting) and let them rest 5 8 minutes before slicing against the grain to keep the meat tender.

If you’re cooking for a crowd, slice thicker pieces in half horizontally (butterflying) so they cook more evenly.

Should I bother blistering the chickpeas, and how do I do it without making a mess?

Blistering chickpeas is optional but recommended if you like extra texture pat them very dry, heat 1 tbsp olive oil in a skillet over medium high heat, then toss for 4 6 minutes until golden and spotty.

Season after blistering so the skin crisps properly; if you prefer oven roasting, spread them on a tray at 425°F for 20 25 minutes, shaking halfway. Beginners can skip this step and still have a delicious, satisfying salad.

What are the best vegetarian or dairy-free swaps for the Mediterranean Chickpea Grilled Chicken Salad with Feta?

For a vegetarian version, replace the chicken with grilled halloumi, seared tofu or extra blistered chickpeas; for dairy-free, use a plant based feta or omit the cheese and add toasted pine nuts or avocado for creaminess.

You can also serve the salad over warm quinoa or farro for extra heft think of it as a Mediterranean grain bowl rather than a classic plated salad. Spice it up with a pinch of smoked paprika or a drizzle of harissa for a different flavour profile.

Is this salad healthy and how can I tweak it to cut calories or sodium?

Estimated per-serving nutrition is about 520 kcal, ~40 45 g protein, 20 25 g fat, and 600 900 mg sodium, so it’s a protein rich, balanced meal but can be high in sodium depending on canned chickpeas, olives and feta.

To reduce sodium, rinse canned chickpeas well, choose low-sodium or reduced fat feta, and cut back on olives; to lower calories, reduce the oil in the dressing to 1 2 tbsp and skip an extra oil drizzle. If you want more fibre and vitamins, add extra cucumber, baby spinach or handfuls of rocket/arugula.