Description
This vibrant Chicken & Chickpea Salad combines tender cooked chicken breast with protein-rich chickpeas and fresh Mediterranean-inspired vegetables. Tossed with a zesty lemon and herb dressing, and featuring optional elements like feta cheese, olives, and toasted nuts, this hearty salad is perfect as a light main or a flavorful side. It’s easy to prepare, customizable, and great for meal prep or quick lunches.
Ingredients
Scale
Salad Ingredients
- 2 cups cooked chicken breast, diced or shredded (about 2 medium chicken breasts)
- 1 can (15 oz / 425 g) chickpeas (garbanzo beans), drained and rinsed
- 1 cup cucumber, diced (about 1 small cucumber)
- 1 cup cherry tomatoes, halved
- 1/2 cup red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, pitted and sliced (optional but recommended)
- 1/4 cup fresh parsley, finely chopped
- 2 tbsp fresh mint, finely chopped (optional but refreshing)
- 1/3 cup crumbled feta cheese (optional, or more to taste)
- 2 tbsp toasted nuts or seeds (such as sliced almonds, sunflower seeds, or pumpkin seeds; optional)
Dressing Ingredients
- 1/4 cup extra-virgin olive oil
- 3 tbsp fresh lemon juice (about 1 large lemon)
- 1 tsp lemon zest (optional, but brightens flavor)
- 1 tbsp red wine vinegar (or white wine vinegar)
- 1 tsp Dijon mustard
- 1 small garlic clove, finely minced or grated
- 1/2 tsp dried oregano (or 1 1/2 tsp fresh oregano, finely chopped)
- 1/4 tsp ground cumin (optional, adds warmth and depth)
- 1/2 tsp salt, or to taste
- 1/4 tsp freshly ground black pepper, or to taste
- 1/4 tsp honey or maple syrup (optional, to balance acidity)
Instructions
- Prepare the chicken: If using leftover cooked chicken, dice or shred it into bite-size pieces. If cooking chicken specifically for this salad, season 2 raw chicken breasts lightly with salt, pepper, and a drizzle of olive oil. Bake in a preheated oven at 400°F (200°C) for 18–22 minutes or until fully cooked (internal temperature 165°F / 74°C), or pan-sear over medium heat for 6–7 minutes per side. Let cool slightly, then dice or shred.
- Prep the chickpeas: Open the can of chickpeas, drain them in a colander, and rinse thoroughly under cold running water to remove excess starch and sodium. Shake off excess water and set aside to drain completely so they don’t water down the salad.
- Chop the vegetables and herbs: Dice cucumber into small, even cubes (peel or seed if preferred). Halve cherry tomatoes, quarter if large. Dice red bell pepper into small pieces. Finely chop red onion. Slice olives if using. Finely chop fresh parsley and mint (if using), discarding tough stems.
- Make the dressing: In a small bowl or jar, combine olive oil, lemon juice, lemon zest (if using), red wine vinegar, Dijon mustard, minced garlic, dried oregano, cumin (if using), salt, pepper, and honey or maple syrup (if using). Whisk vigorously or shake with the jar lid on until fully emulsified and slightly thickened. Taste and adjust seasoning by adding more salt, lemon juice, vinegar, or honey as needed.
- Assemble the salad: In a large mixing bowl, combine chickpeas, diced chicken, cucumber, cherry tomatoes, red bell pepper, red onion, and olives. Add chopped parsley and mint. Pour about two-thirds of the dressing over the mixture and gently toss with salad tongs or a large spoon until everything is evenly coated, being careful not to mash the chickpeas.
- Add feta and crunch: Sprinkle crumbled feta over the salad and gently fold it in to keep some pieces intact. Add toasted nuts or seeds if using, just before serving, to preserve their crunch.
- Adjust seasoning and dressing: Taste the salad and add more lemon juice or the remaining dressing if it needs more brightness. Adjust salt and pepper to your preference. If the salad seems dry after resting, drizzle in remaining dressing or a little extra olive oil.
- Chill (optional) and serve: For best flavor, cover and refrigerate the salad for 20–30 minutes to allow the flavors to meld. Toss gently before serving and garnish with a final sprinkle of parsley or feta if desired. Serve as a main dish, in lettuce cups, stuffed into pita bread, or alongside grilled vegetables or warm crusty bread.
Notes
- Using pre-cooked chicken saves time and simplifies preparation.
- Be sure to rinse canned chickpeas well to reduce sodium and improve flavor.
- Adjust herbs and veggies based on seasonal availability or personal preference.
- Feta cheese and olives add a salty tang, but can be omitted for a milder salad.
- Toasted nuts or seeds add satisfying crunch and extra nutrition.
- Letting the salad chill helps the flavors to meld and deepens taste.
- This salad keeps well for up to 2 days refrigerated but is best served fresh.
