Mediterranean Chicken and Rice Salad
This healthy, Mediterranean Chicken and Rice Salad is light but satisfying, and bursting with fresh flavor. It’s the perfect meal prep recipe to make on a Sunday afternoon and enjoy for lunch throughout the week, or serve as a quick easy dinner recipe on a busy night.
Why I Love this Mediterranean Chicken and Rice Salad
This salad is on repeat in my kitchen during the warm months. It’s kind of like a rice bowl and a Greek salad rolled into one. Plus its a great way to use the fresh herbs and cherry tomatoes that I grow in my garden.
It’s super versatile too. I can serve it warm with freshly made rice, or cold right out of the fridge. Most of the time I serve it as a main dish, but I have also omitted the chicken, and served it as a side dish with grilled steak or kabobs. Its a nice way to add a grain onto the plate without it overpowering the meat.
I’m also a big fan of meal prepping my lunches for the week. My kid free time is reserved for calls, meetings and cranking through that never ending to-do list, and I don’t want to waste a minute of it thinking about, or making lunch. I prefer to spend 20 minutes on Sunday afternoon to make a big batch of something, then just 2-3 minutes scooping out an individual serving, on my lunches throughout the week. This is one of my favorite recipes for that as it keeps really well for several days.
Why Mediterranean Flavors Work So Well
Mediterranean cuisine is beloved for a reason. It’s built on fresh vegetables, heart-healthy fats like extra virgin olive oil, lean proteins, whole grains, and vibrant herbs. It’s made with fresh, whole foods, and you get big flavor without needing a long list of ingredients or a complicated cooking process.
That’s why I love this Mediterranean chicken salad. Salty feta cheese, fresh herbs, and the zing of Dijon and citrus in this salad cut with the simple flavors of the rice and chicken. It all works so well whether you serve it cold or hot.
Ingredients
For the Salad:
- cooked white rice
- chicken, cooked and shredded
- cucumber
- grape tomatoes
- feta cheese, crumbled
- slivered almonds
For the Dressing:
- extra virgin olive oil
- lemon juice
- Dijon mustard
- honey
- shallot
- salt
- black pepper
- fresh parsley, dill and chives
Step by Step Instructions
Toast the Almonds: Preheat oven to 350 degrees and line a baking sheet with parchment paper. Spread 1/4 cup of slivered almonds in a single layer. Toast in oven for 5 minutes, opening oven and shaking pan at the midway point to toss nuts a bit. Do not walk away as almonds can scorch easily. They are done when the edges are slightly golden, and they have a rich, nutty aroma. Remove from oven and set them aside to cool.
Cook the Rice: I use microwaveable Jasmin rice from Trader Joes. Cook until done, and transfer to a bowl to cool. You need 2 cups of cooked rice.
Slice the Vegetables: Slice 1/2 cup of cucumbers into thin wedges. Cut 1 cup of grape tomatoes in half length wise.
Chop the Fresh Herbs: Using a sharp knife or kitchen shears, rough chop the parsley, dill and chives. You will want appox 2-3 T of chopped herbs.
Make the Dressing: Peal shallot and slice it into 4 quarters. Drop it into a food processor and add 3T olive oil, 1/2 T Dijon mustard, 1t honey, 2 T fresh lemon juice (squeeze half a lemon), 1/2 t salt, 1/8 t black pepper and the fresh herbs. Pulse until smooth. Open lid and scrape down sides of bowl with a spatula to ensure you get every last drop.
Assemble the Salad: In a large bowl, combine the cooled rice, cooked chicken, cucumber, tomatoes and slivered almonds (reserve a few to the side for garnish). Pour the dressing over the salad ingredients and add 1/2 cup of crumbled feta cheese. Toss gently to combine all ingredients.
Serve: Scoop into individual rice bowls and sprinkle the remaining toasted almonds and a few more fresh herbs on top (optional). Enjoy immediately or refrigerate for later. This salad can be served chilled or at room temperature.
What to Serve with Chicken and Rice Salad
One of the great things about this chicken and rice salad is that it can be served a bunch of different ways…
It’s a complete meal on its own. So If I am serving it at a party of bridal shower, I double or triple the recipe and serve it in a large, shallow serving bowl like this one. I garnish with extra fresh herbs and lemon slices to make it look beautiful sitting on the table. I let guests serve themselves, along with fresh fruit salad and sliced crusty bread with butter,
If I am serving individual portions, I will scoop them into bowls and sprinkle some extra almonds on top for a little crunch. Sometimes I will make it more of a Buddha bowl like you order in a restaurant, and add some other fun flavors and textures on top. Try pickled red onion or kalamata olives for a real flavor rush. Sprinkle with garbanzo beans and pine nuts for extra protein, or a scoop of hummus or tzatziki sauce for some creaminess. I like to slice warm naan bread or pita into small wedges and serve on the side of the bowl for scooping.
As a meal prep to bring to work, is my favorite way to eat this salad. I scoop individual portions into glass containers and store in my refrigerator. Then I just grab one each day for lunch. I can eat if chilled or I can pop it into microwave for 30 seconds and have it warm. I usually eat a piece of fruit on the side.
If I am serving as a side dish, I leave out the chicken. Instead, I might serve a grilled, marinated chicken breast, fish or piece of steak as a main dish, and this rice along side of it. I’d round out the meal with more veggies like Air Fryer Green Beans or Oven Roasted Veggies for a healthy, balanced meal.
Meal Prep Tips
I am a big fan of meal prep. Cooking something once and getting multiple meals out of it if a brilliant time saver. Whether you are prepping lunches for the week, or setting yourself up for easy weeknight dinners, here are some helpful meal prepping tips…
- Double the Recipe: Look at the number of servings a recipe make a larger batch if necessary to enjoy throughout the week.
- Storage: Stored properly in airtight containers, most foods will last in the refrigerator for up to 4 days. Either store in a large container (I prefer glass like this one), or proportion it into individual containers like these for easy “grab and go” meals.
- Freshen it Up: Recipes with rice or noodles, will absorb the liquid as it sits in a container. Make some extra dressing on the side or keep extra broth handy, and add it right before you are ready to eat to add moisture back into the dish.
- Freeze for Later: Give your future self the gift of a home cooked meal ready to pull out a the freezer on a busy night. Soups, casseroles and sauces all freeze well.
FAQs
Absolutely! This Mediterranean-inspired dish is rich in lean protein, whole grains, and fresh vegetables. The olive oil-based dressing provides healthy fats, while the variety of colorful veggies adds vitamins and antioxidants you body needs. It’s a balanced meal that supports overall health and well-being.
You bet! Using brown rice will actually increase the fiber in this meal as well, but you might need to make some adjustments. White rice has a mild flavor, where brown rice has a stronger, nutty flavor. Add a few extra tablespoons of the dressing so that the flavor of the rice doesn’t over shadow the other flavors in this dish.
A chicken salad recipe always makes a great meal prep.
Try these:
Dill Cashew Chicken Salad
BLT Chicken Salad
Chinese Chicken Salad with Ramen
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Mediterranean Chicken and Rice Salad
Equipment
- 1 spatula
- 1 food proccessor
Ingredients
For the Salad
- 2 c white rice cooked
- 1½ c chicken cooked and shredded
- ½ c English cucumber
- 1 c grape tomatoes
- ½ c feta cheese
- ¼ c slivered almonds
For the Dressing
- 3 T olive oil
- ½ tsp dijion mustard
- 1 tsp honey
- 2 T lemon juice
- ½ t salt I use coarse salt, if using table salt, use less
- ⅛ pepper
- 1 shallot
- 3 T fresh herbs like parsley, dill and chives
Instructions
- Preheat oven to 350 degrees and line a baking sheet with parchment paper. Spread 1/4 cup of slivered almonds in a single layer. Toast in oven for 5 minutes, opening oven and shaking pan at the midway point to toss nuts a bit. Do not walk away as almonds can scorch easily. They are done when the edges are slightly golden, and they have a rich, nutty aroma. Remove from oven and set them aside to cool.
- I use microwaveable Jasmin rice from Trader Joes. Cook until done, and transfer to a bowl to cool. You need 2 cups of cooked rice.
- Slice 1/2 cup of cucumbers into thin wedges. Cut 1 cup of grape tomatoes in half length wise
- Using a sharp knife or kitchen shears, rough chop the parsley, dill and chives. You will want appox 2-3 T of chopped herbs.
- Peel shallot and slice it into 4 quarters. Drop it into a food processor and add 3T olive oil, 1/2 T Dijon mustard, 1t honey, 2 T fresh lemon juice (squeeze half a lemon), 1/2 t salt, 1/8 t black pepper and the fresh herbs. Pulse until smooth. Open lid and scrape down sides of bowl with a spatula to ensure you get every last drop.
- In a large bowl, combine the cooled rice, cooked chicken, cucumber, tomatoes and slivered almonds (reserve a few to the side for garnish). Pour the dressing over the salad ingredients and add 1/2 cup of crumbled feta cheese. Toss gently to combine all ingredients.
- Scoop into individual rice bowls and sprinkle the remaining toasted almonds and a few more fresh herbs on top (optional). Enjoy immediately or refrigerate for later. This salad can be served chilled or at room temperature.
