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If you have been looking for a chicken salad that actually excites you at lunchtime, this is the one. This Creamy Mediterranean Chicken Salad skips the mayo entirely and builds its base from mashed chickpeas and Greek yogurt. It’s thick, tangy, and loaded with bold Mediterranean flavors. Roasted red peppers, pepperoncinis, artichoke hearts, feta, fresh mint, and parsley make every single bite taste like a party in your mouth! It is the lunch you will genuinely look forward to all week.
As a nutritionist, I am always looking for ways to make everyday meals more nourishing without sacrificing flavor, and this one delivers on both fronts! Similar to my Classic Chicken Salad with Tarragon, this Mediterranean version comes together in about 15 minutes, makes 4 generous servings, and stores beautifully in the fridge for up to 5 days.
Why You’ll Love This Mediterranean Chicken Salad
- No mayo, no problem. The creamy base is built from mashed chickpeas, Greek yogurt, lemon, and a touch of Dijon. Lighter, tangier, and so much more flavorful than your average chicken salad.
- High protein. Chicken, chickpeas, and Greek yogurt are all working together here. A lunch that actually keeps you full until dinner.
- Ready in 15 minutes. No cooking required! Grab a rotisserie chicken and this is completely hands-off. Or, use my meal prep chicken recipe that you can store in the fridge all week.
- Perfect for meal prep. Makes 4 servings, keeps for 5 days, and honestly gets even better overnight as the flavors meld together.
- Bold Mediterranean flavor in every bite. Roasted red peppers, pepperoncinis, artichoke hearts, feta, fresh mint, and parsley– this is not your average desk lunch!
How to Make Mediterranean Chicken Salad
- Make the creamy base. Add the chickpeas to a large bowl and mash thoroughly with a fork until mostly smooth, a few chunks are totally fine and add great texture. Stir in the Greek yogurt, lemon juice, Dijon mustard, olive oil, garlic, oregano, fresh mint, parsley, salt, and pepper until well combined. Taste and adjust seasoning.
- Prep your mix-ins. Pat the roasted red peppers and artichoke hearts very dry with paper towels… this step is key! Then finely chop them along with the pepperoncinis, cucumber, and red onion. You want everything roughly the same small size so you get a little of everything in each bite.
- Fold in the chicken and mix-ins. Add the shredded chicken to the base and fold until fully coated. Add all of your mix-ins and fold again gently to combine.
- Finish with feta. Fold in the crumbled feta last so it stays intact. Taste one more time and adjust. The feta and pepperoncinis bring a good amount of salt, so keep that in mind.
- Chill and serve. Refrigerate for at least 30 minutes before serving. Serve on toasted sourdough, stuffed in a pita, in a wrap, or over a bed of greens.
Tips for the BEST Chicken Salad
- Pat your mix-ins very dry. This is the single most important tip in the whole recipe. Roasted red peppers and artichoke hearts hold a surprising amount of moisture. If you skip this step, your beautiful creamy base will turn watery within a few hours. A quick pat with paper towels makes all the difference.
- Don’t skip the chill time. Even 30 minutes in the fridge lets the base thicken back up and the flavors come together beautifully. If you can make it the night before, even better.
- Use a rotisserie chicken. Shred it while it’s still slightly warm and it pulls apart perfectly. This keeps the recipe completely hands-off and weeknight friendly.
- Store the cucumber separately if you are prepping for the full week. Add it fresh each day to keep that satisfying crunch.
- Taste as you go. Between the feta and pepperoncinis, there is a lot of natural salt happening. Season the base lightly and always adjust at the end.
I hope this becomes one of your go-to meal prep lunches! If you give it a try, leave a comment below and let me know what you think.
Creamy Mediterranean Chicken Salad (No-Mayo)
This creamy, mayo-free chicken salad has bold Mediterranean flavor and is perfect for sandwiches, wraps, or scooping with pita. Meal preps beautifully for the whole week!
Ingredients
- 3 cups cooked chicken breast, , shredded
- 1 15 oz can chickpeas, drained and rinsed
- 1/2 cup plain Greek yogurt*
- 1 large lemon, , juiced
- 2 tsp dijon mustard
- 1 clove garlic, , minced
- 1/2 cup roasted red peppers, , patted dry and finely chopped
- 1/2 cup pepperoncinis or banana pepper rings,, patted dry and finely chopped
- 1/2 cup artichoke hearts,, drained and finely chopped
- 1/2 cup cucumber, seeded and finely diced
- 1/2 cup crumbled feta cheese
- 3 tbsp red onion,, finely diced
- 3 tbsp finely chopped mint
- 3 tbsp finely chopped parsley
Instructions
- Be sure the mix-ins are prepped before adding them. Patting dry with paper towels helps to keep out excess moisture. In a large bowl, combine the chicken with roasted red peppers, pepperoncinis, artichoke hearts, cucumber, and red onion.
- In a medium sized bowl, make the creamy base: Add chickpeas to a large bowl. Mash thoroughly with a fork until mostly smooth — a few chunks are fine. Stir in plain Greek yogurt, lemon, Dijon mustard, garli, and a pinch of salt.
- Add the creamy mixture to the main salad. Then fold in feta and fresh herbs.
- Chill before serving for at least 30 minutes. Serve on toasted bread, a wrap, stuffed in a pita, or over greens.
Notes
*Use low-fat or full fat Greek yogurt.
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