Why You’ll Love this Mediterranean Roasted Chicken Salad
Sunshine on a plate. That’s what this Mediterranean roasted chicken salad brings to your table—vibrant, nutritious, and bursting with flavor.
I’m talking about juicy chicken breasts, sweet roasted tomatoes, and crunchy cucumber all mingling with that incredible corn-almond sauce.
Don’t you just crave those perfect bites where every flavor complements the others? The hint of lemon brightens everything, while those sunflower seeds add the most satisfying little crunch.
Plus, it’s incredibly versatile—perfect for lunch, dinner, or even meal prep. Trust me, this isn’t just another salad; it’s a complete meal that’ll leave you feeling satisfied and nourished.
What Ingredients are in Mediterranean Roasted Chicken Salad?
This Mediterranean roasted chicken salad combines lean protein with fresh vegetables and a unique corn-almond sauce for a complete, nutritious meal. The ingredients work together to create a vibrant dish with contrasting textures and complementary flavors – from the juicy roasted chicken to the sweet tomatoes and crunchy cucumber.
- 4 chicken breasts
- 4 tomatoes
- 1 cucumber
- 150g corn
- 2 tablespoons almond milk
- 1 red onion
- 1/2 lemon (for slices)
- 1/2 teaspoon salt
- 1/2 teaspoon cracked pepper
- 2 tablespoons olive oil
- 1/2 lemon (for juice)
- 1 teaspoon sunflower seeds
- 10g basil leaves
- For the marinade: 2 tablespoons olive oil, 1 teaspoon salt, 1 lemon (juice), 1 teaspoon pepper
The quality of your ingredients will greatly impact the final result of this Mediterranean-inspired dish. Opt for free-range chicken breasts for better flavor and texture. If possible, use ripe, in-season tomatoes for natural sweetness when roasted. The corn-almond sauce provides a creamy element without dairy, making this recipe suitable for those with lactose sensitivities, while the fresh herbs and citrus brighten the entire dish.
How to Make this Mediterranean Roasted Chicken Salad
Begin by preheating your oven to 190 degrees.
Prepare 4 chicken breasts by slicing them thinly into 2 slices each. Create a flavorful marinade with 2 tablespoons of olive oil, 1 teaspoon of salt, 1 teaspoon of pepper, and the juice of 1 lemon. Combine the chicken with this marinade in a bowl, tossing to coat evenly. For maximum flavor, you can marinate the chicken for several hours before cooking.
While the chicken marinates, slice 4 tomatoes in halves and arrange them alongside the chicken on oven trays.
Place the chicken and tomatoes in the oven and roast for about 20 minutes until the chicken is fully cooked.
Meanwhile, dice 1 cucumber and 1 red onion on a chopping board, and slice half a lemon into 8 thin slices. In a blender, combine 150g of corn with 2 tablespoons of almond milk and blend until you achieve a thick paste.
To assemble each serving, arrange the sliced chicken breast in a bowl with a quarter of the diced cucumber, 2 half roasted tomatoes, and some red onion. Season with 1/2 teaspoon of salt, 1/2 teaspoon of cracked pepper, 2 tablespoons of olive oil, and the juice of 1/2 lemon. Garnish with 10g of basil leaves and 1 teaspoon of sunflower seeds for added texture and flavor.
Mediterranean Roasted Chicken Salad Substitutions and Variations
Now that you’ve got the basic recipe down, let’s explore some creative substitutions and variations for your Mediterranean Roasted Chicken Salad.
Don’t have almond milk? Regular yogurt works beautifully for the corn paste.
Swap chicken breasts with thighs for juicier meat, or go vegetarian with roasted chickpeas or halloumi cheese.
For a different flavor profile, try adding kalamata olives, feta cheese, or artichoke hearts—very Mediterranean!
Quinoa or couscous can transform this into a heartier meal.
Short on time? Use rotisserie chicken and pre-roasted tomatoes from the deli counter.
Summer calls for grilled chicken instead of roasted, giving that lovely smoky flavor.
What to Serve with Mediterranean Roasted Chicken Salad
While our Mediterranean Roasted Chicken Salad stands beautifully on its own, pairing it with complementary sides elevates the entire meal experience.
I love serving it with warm pita bread or crusty sourdough to soak up those delicious juices. A simple cucumber-yogurt dip (tzatziki) makes a rejuvenating accompaniment, cooling the palate between bites.
For a more substantial meal, why not add quinoa tabbouleh or roasted lemon potatoes? These Mediterranean staples harmonize perfectly with the roasted chicken and veggies.
A crisp white wine or sparkling water with lemon slices completes the spread, transforming a humble salad into a feast worthy of any gathering.
Final Thoughts
After creating this Mediterranean Roasted Chicken Salad countless times, I’ve come to appreciate how it transforms simple ingredients into something truly special.
The combination of tender roasted chicken, sweet tomatoes, and that creamy corn purée creates perfect harmony on your plate.
What I love most is its versatility. Need a quick lunch? This works. Dinner party centerpiece? Absolutely. It’s healthy but satisfying, light yet substantial.
The sunflower seeds add that necessary crunch, while basil brings a fresh finish.
Isn’t it wonderful when nutritious food tastes this good? Trust me, this one’s worth adding to your regular rotation.
