Layered Low-Fat and Fresh Mediterranean Salad


My friend, Kelli, recommended a version of this salad recipe to me that she said she served with fresh grilled fish. I decided to make it a main-dish salad so I added cooked grilled chicken and made a few alterations to make it my own (This recipe is adapted from Clean Eating magazine). You can also use a rotisserie chicken or shrimp if you’re short on time, or feel free to add olives, pepperocinis and even lettuce.

See me today, June 11th on NBC 13 Daytime Alabama at 11:30 a.m central time.

Layered Mediterranean Salad

Cook Time:

3 minutes

Prep Times:

15 minutes


4 servings


2 (6-inch) whole wheat pitas
1 English cucumber, unpeeled and chopped
3 medium tomatoes, seeded and chopped
1/2 red onion, chopped
1 (15-ounce) can organic no-salt chickpeas, rinsed and drained
11/2 cups chopped cooked chicken or shrimp
1/2 cup fresh Italian parsley, chopped
2 tablespoons extra-virgin olive oil
3 tablespoon lemon juice
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1/4 teaspoon fresh ground black pepper, to taste
2 ounce low-fat feta cheese, crumbled
1/2 teaspoon paprika for garnish


1. Preheat oven to 350F. Cut each pita into 4 strips and cut each strip into 1-inch triangles, splitting apart the 2 "sides" of the pita as you cut. Spread on a baking sheet and toast in oven until pita is crispy, about 10 minutes, tossing once.

2. In a large bowl, combine cucumber, tomatoes, onion, chickpeas, and parsley. Add oil, lemon juice, vinegar, mustard and pepper; toss well. Add feta and toasted pita and toss again. Garnish with a dash of paprika and serve immediately.

2 thoughts on “Layered Low-Fat and Fresh Mediterranean Salad”

  1. Loved it!! Had it with grilled tuna and it was super yummy. Enjoyed it for lunch today without tuna and it was equally delicious. Thanks!!

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