Mediterranean Chicken and Cucumber Salad with Feta
A refreshing, low-FODMAP salad featuring tender grilled chicken breast, crisp cucumbers, and juicy cherry tomatoes tossed with crumbled lactose-free feta cheese and a light lemon-herb vinaigrette.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Save Time: Use leftover grilled chicken breast or pre-cooked chicken breast from your weekly prep to make this lunch in under 5 minutes.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Whisk together the lemon juice
- 01
Whisk together the lemon juice
In a small bowl, whisk together the lemon juice, garlic-infused olive oil, dried oregano, salt, and black pepper until well combined to create the dressing.
Look for: well combined to create the dressing
Tap card to mark done - 02
Combine the sliced cucumber
In a medium salad bowl, combine the sliced cucumber, halved cherry tomatoes, and sliced black olives.
Tap card to mark done - 03
Add the pre-cooked sliced chicken breast and…
Add the pre-cooked sliced chicken breast and the crumbled lactose-free feta cheese to the bowl.
Tap card to mark done - 04
Pour the lemon-herb vinaigrette over the salad…
Pour the lemon-herb vinaigrette over the salad ingredients and toss gently until everything is evenly coated.
Look for: everything is evenly coated
Tap card to mark done - 05
Transfer the dressed salad to a serving…
Transfer the dressed salad to a serving plate and enjoy immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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