Mediterranean Chicken Salad Sandwich

Mediterranean Chicken Salad Sandwich is a healthy and satisfying, lighter lunch or dinner. Made with tender shredded chicken, chickpeas, refreshing cucumbers and tangy feta. Add in the simple olive oil red wine vinaigrette and you have symphony of Mediterranean flavors.

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No-Mayo Chicken Salad

Traditional chicken salad often includes mayo, but for a refreshing twist, this version skips the mayo altogether. Using olive oil creates a lighter and healthier salad that contributes heart-healthy monounsaturated fats and antioxidants. The tangy red wine vinegar adds a burst of flavor without the heaviness of mayo. This no mayo chicken salad is not only delicious but also nourishing, making it an excellent choice for those seeking a healthier meal option.

Top Tips

• Fresh Herbs– If possible use fresh herbs because they add a vibrant and robust flavor. Additionally, fresh herbs release their gorgeous aromas when chopped or torn. Lastly, fresh herbs are very visually appealing. Note: Fresh herbs are not always accessible so it is perfectly fine to use dried herbs. See Ingredients Needed section for more details.
• Seasoned Chicken– Having well seasoned chicken from my All-Purpose Chicken Breasts recipe elevates the taste of the salad, infusing it with savory notes.
• Simplified Preparation– Shredding chicken breasts by hand is a daunting experience. Make sure to utilize the tips from the “Easiest Way to Shred Chicken” section below.

Ingredients for This Mediterranean Diet Salad

• Chicken Breasts {All Purpose Chicken Breast Recipe}- Provides a lean protein source that is low in fat and calories.
• Chickpeas– Packed with fiber, protein, and essential nutrients, adding nutritional value to the salad.
• Olive Oil– A heart-healthy fat that provides beneficial monounsaturated fats and antioxidants.
• Red Wine Vinegar– Adds a tangy flavor without adding significant calories or fat.
• Garlic– Offers potential health benefits such as boosting the immune system and reducing inflammation. Plus, it adds amazing flavor.
• Sea Salt– For this recipe I used Maldon’s Flakey Sea Salt which have soft and crunchy flakes that has a mild and clean taste.
• Canned Artichoke Hearts– Rich in fiber, vitamins, and minerals, contributing to a healthy diet.
• Italian herbs– Enhances the flavor profile of the salad and may provide additional health benefits. For this salad I used a combination of Italian parsley, basil and rosemary. If substituting dried herbs, use approximately 2 teaspoons of each herb.
• Sun-Dried Tomatoes– A concentrated source of nutrients, including vitamins A and C, as well as antioxidants.
• Castelvetrano Olives– Provide a buttery and crisp flavor while adding a small amount of healthy monounsaturated fats. Sprouts Farmer’s Market sells smaller glass jars of these Italian olives and Costco will often sell larger jars at a very affordable price.
• English Cucumbers– Low in calories and high in water content, adding freshness and crunch to the salad.
• Red Onion– Adds a mild, tangy flavor and contains antioxidants and fiber.
• Feta Cheese– Adding in a small amount brings in a creamy and salty element that is very pleasant.

How To Make

1. Prepare the All Purpose Chicken Breasts. Once cooked transfer to a stand mixer. Using the paddle attachment shred on low speed until desired shred size is achieved.
2. Towards the last 10 minutes of cooking the chicken, whisk together the oil and vinegar in a large bowl until emulsified. Whisk in crushed garlic and salt.
3. Once the chicken is shredded, add to the vinaigrette and stir well. Let the chicken sit in the vinaigrette for about 10 minutes before adding the remaining ingredients.
4. Prepare all remaining ingredients and add to the chicken mixture. Stir well and serve immediately or transfer to an airtight container.

Easiest Way To Shred Chicken

Using a stand mixer to shred cooked chicken achieves a quick and efficient result with minimal effort. The mixer’s paddle attachment helps break down the chicken into tender, uniform shreds, saving time compared to manual shredding with forks.

It is important to use low speed and monitor the process closely to avoid over-shredding or flying chicken pieces.

Variations

These variations can add exciting flavors and unique twists to chicken salad.

• Greek Inspired– Incorporate ingredients like Kalamata olives, feta cheese, diced cucumbers, cherry tomatoes, and a Greek yogurt-based dressing flavored with lemon juice, garlic, and herbs like dill or oregano.
• Moroccan Spiced– Season the chicken with Moroccan spices like cumin, coriander, cinnamon, and paprika. Add in chopped dates or raisins, sliced almonds or pistachios, diced apricots, and a tangy dressing made with lemon juice, honey, and Moroccan spices.
• Italian Inspired- Use ingredients like sun-dried tomatoes, roasted red peppers, sliced fresh mozzarella, basil leaves, and a dressing with olive oil, balsamic vinegar, garlic, and Italian herbs like oregano or basil.
• Mediterranean Pesto– Prepare Toasted Walnut Pesto. Toss the shredded chicken with the pesto and add in roasted red peppers, sliced black olives, and arugula for a flavorful sandwich.
• Middle Eastern Twist– Season the chicken with Middle Eastern spices like sumac, cumin, and turmeric. Include ingredients such as tahini sauce, chopped parsley, diced tomatoes, diced cucumbers, and pickled turnips for a tangy and vibrant sandwich.
• Tzatziki Inspired– Use a homemade Tzatziki Sauce and add in shredded chicken, cherry tomatoes, red onion, and crumbled feta cheese for a refreshing and tangy chicken salad sandwich.

Ways to Enjoy

• Classic Sandwich– Use on a soft roll or crusty sourdough bread.
• Salad Bowl– Pile the chicken salad on a bed of mixed greens or your favorite salad greens for a refreshing and light meal.
• Pita Pockets– Fill pita bread pockets with the chicken salad and add lettuce, sliced cucumbers, and a dollop of Greek yogurt for a portable and flavorful option.
• Lettuce Wraps– Wrap the chicken salad in large lettuce leaves, such as romaine or butter lettuce, for a low-carb and refreshing alternative to bread.
• Stuffed Avocados– Hollow out halved avocados and fill them with the Mediterranean Chicken Salad, creating a creamy and nutritious option.
• Grain Bowls– Serve the chicken salad over cooked grains like quinoa, farro, or couscous, and add roasted vegetables for a hearty and wholesome meal.
• Appetizer or Light Meal– Using your favorite healthy cracker, scoop the chicken salad as seen in the video.

Frequently Asked Questions

Can I use rotisserie chicken instead of preparing homemade chicken?

Leftover rotisserie chicken can absolutely be used for this chicken salad recipe. However, since spices are often not added to the rotisserie chicken before cooking, the addittion will help keep the chicken salad very flavorful. Add 1/4 teaspoon black pepper, 1/2 teaspoon garlic powder, 3/4 teaspoon onion powder and 1/2 teaspoon smoked paprika to the vinaigrette.

How long will this chicken salad last?

When stored properly in the refrigerator, homemade chicken salad will typically last for 3 to 5 days. It’s important to store it in an airtight container to maintain freshness and prevent cross-contamination. However, always use your judgment and discard the chicken salad if it shows any signs of spoilage, such as an off smell, unusual texture, or discoloration.

What is the best way to add a spicy kick?

The addittion of 1 or 2 teaspoons of the following can add a spicy kick; red chili pepper flakes, chipotle powder, cayenne pepper or harissa paste. Also, a finely chopped jalapeño pepper or 1 tablespoon of hot sauce is also a fun spicy alternative.

More Light and Healthy Meal Ideas

Marinated White Beans

Avocado Chicken Sandwich

Tarragon Chicken Salad

Smoked Salmon Sandwiches

Chicken Berry Salad

Mediterranean Tuna Salad