If you’re looking for a fresh, satisfying meal that’s packed with flavor and keeps you full for hours, this Mediterranean Protein Power Chopped Salad is exactly what you need. Loaded with lean grilled chicken or tuna, fiber-rich cannellini beans, crisp vegetables, briny olives, and creamy feta, it’s a Mediterranean high-protein salad that tastes as vibrant as it looks.
Mediterranean cooking is known for its balance of bright citrus, fresh herbs, heart-healthy olive oil, and wholesome ingredients. This salad brings those elements together with oregano, za’atar, lemon, and fresh parsley for bold, layered flavor in every bite. Finished with a punchy lemon-garlic vinaigrette, this protein-packed chopped salad with beans is ideal for meal prep, energizing lunches, or light but filling dinners. It’s colorful, hearty, and built for everyday cooking.
Why You’ll Love This Recipe
- Delivers over 35 grams of protein per serving
- Full of bold Mediterranean flavors like feta, oregano, and za’atar
- Holds up beautifully for meal prep
- Naturally gluten-free and easy to customize
- Hearty enough to enjoy as a complete meal
Ingredients
For the Salad
- 2 cups cooked grilled chicken breast, chopped
or 2 (5-ounce) cans tuna in water, drained and flaked - 1 (15-ounce) can cannellini beans, drained, rinsed, and patted dry
- 1 cup canned artichoke hearts, drained and chopped
- 1 cup cherry tomatoes, quartered
- 1 large English cucumber, chopped
- 1 red bell pepper, diced
- 1/4 cup finely chopped red onion
- 1/2 cup sliced Kalamata olives
- 1/2 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
For the Lemon-Garlic Vinaigrette
- 1/4 cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 2 cloves garlic, finely minced
- 1 teaspoon dried oregano
- 1 teaspoon za’atar seasoning
- 1/2 teaspoon kosher salt, or to taste
- 1/4 teaspoon freshly ground black pepper
Step-by-Step Instructions
- Prepare the Protein
If using grilled chicken, let it rest for at least 5 minutes before chopping to keep it juicy. Slice or cube into bite-size pieces. If using tuna, drain thoroughly and gently flake with a fork to maintain texture. - Chop the Vegetables
Dice the cucumber, bell pepper, and red onion into small, even pieces. Quarter the cherry tomatoes and chop the artichoke hearts. Keeping everything similar in size ensures balanced flavor in every forkful of this Mediterranean high-protein salad. - Dry the Beans
After rinsing the cannellini beans, pat them dry with paper towels. Removing excess moisture prevents the salad from becoming watery during storage. - Make the Lemon-Garlic Vinaigrette
In a small bowl or jar, whisk together the olive oil, lemon juice, lemon zest, garlic, oregano, za’atar, salt, and pepper. Whisk until fully emulsified and slightly thickened. Taste and adjust seasoning if needed. - Assemble the Salad
In a large mixing bowl, combine the chicken or tuna, cannellini beans, artichokes, tomatoes, cucumber, bell pepper, red onion, olives, and parsley. - Dress and Toss
Pour the vinaigrette over the salad and toss gently until evenly coated. Fold in the feta cheese last so it stays crumbly instead of dissolving into the dressing. - Chill Before Serving
For best flavor, refrigerate for 20 to 30 minutes before serving. This allows the herbs and lemon-garlic vinaigrette to fully infuse the ingredients.
Tips & Variations
Make It Vegetarian
Skip the chicken or tuna and add an extra can of beans or a cup of chickpeas for a plant-based protein boost.
Add Whole Grains
Fold in 1 cup cooked quinoa or farro to turn this into a heartier grain bowl. It transforms the salad into an even more filling meal prep Mediterranean salad.
Boost the Protein
Stir 2 tablespoons of plain Greek yogurt into the vinaigrette for a lightly creamy dressing and additional protein.
Switch Up the Herbs
Fresh dill or mint adds brightness and pairs beautifully with feta and lemon.
Add Extra Crunch
Mix in chopped romaine or shredded cabbage just before serving for additional texture.
Prevent Sogginess
If preparing several days in advance, store the dressing separately and toss just before eating.
Serving Suggestions
This Mediterranean Protein Power Chopped Salad is satisfying enough to serve as a standalone lunch or dinner. Pair it with warm whole wheat pita and hummus for a complete Mediterranean-inspired meal, or serve it alongside grilled vegetables or skewered meats at gatherings.
For a portable option, spoon the salad into meal prep containers or wrap it in a whole grain tortilla for a protein-packed Mediterranean wrap. It’s especially ideal for busy weekdays, post-workout refueling, or warm-weather dinners when you want something nourishing but not heavy.
Storage & Reheating
Refrigerator:
Store in an airtight container for up to 4 days. The flavors deepen over time, making leftovers just as delicious.
Meal Prep Tip:
For maximum freshness, keep the vinaigrette separate and toss with the salad just before serving.
Freezing:
Freezing is not recommended, as the vegetables and feta will lose their texture once thawed.
Reheating:
This salad is best enjoyed cold or at room temperature. If you prefer warm protein, heat the chicken separately before adding it to the salad.
Nutrition Information (Approximate)
Per serving (based on 4 servings with grilled chicken):
- Calories: 430
- Protein: 37g
- Carbohydrates: 25g
- Fiber: 7g
- Fat: 21g
Nutrition values are estimates and will vary depending on exact ingredients used.
This Mediterranean Protein Power Chopped Salad proves that healthy eating can be bold, satisfying, and easy to prepare. With bright lemon-garlic vinaigrette, hearty beans, quality protein, and fresh vegetables, it’s a dependable recipe you’ll return to again and again. If you try this Mediterranean high-protein salad, leave a comment and share your favorite variations. It’s flexible, flavorful, and made for real-life cooking.
