This simple and tangy Tzatziki Chicken Salad is super easy and can be thrown together using leftover chicken. However, I can’t take any credit for this creation as this is all thanks to my friend Justin, who made this delicious mix for a group of us this past weekend.
So, how can you throw this easy but delicious salad together? And how can these ingredients offer a serious boost to your mental health? Let’s find out!
The key to this salad is simplicity. But you can make it as complicated as you want. For instance, you could throw in tomatoes and olives if you so choose.
Note: The variability in preparation time depends on if you already have cooked chicken handy; if not, you’ll have to cook some, which takes about half an hour. While it’s cooking, chop and prepare everything else!
One of the world’s designated blue zones is located in beautiful Greece. This means they have lower rates of chronic diseases than almost anywhere else in the world. So, there’s got to be something to what they’re eating!
Below, we explore exactly how this recipe contributes to better mental wellness.
Chicken breasts are an excellent source of lean protein, which plays a crucial role in brain health and mental wellness. For one, chicken is rich in essential amino acids, particularly tryptophan. Tryptophan is a precursor to serotonin, often called the “feel-good” neurotransmitter. Serotonin helps regulate mood, sleep, and appetite, contributing to overall mental well-being.
Chicken also contains vitamin B12, which is vital for brain function. B12 deficiency has been linked to depression, cognitive decline, and other neurological issues. Adequate B12 intake supports the production of neurotransmitters and helps maintain the myelin sheath that protects nerve fibers.
This lean protein is further a good source of niacin, which is essential for brain function. Niacin helps in the conversion of nutrients to energy, supports DNA repair, and may play a role in protecting against age-related cognitive decline and Alzheimer's disease.
Lastly, selenium, found in chicken, acts as an antioxidant in the body. It helps protect brain cells from oxidative stress and may reduce the risk of cognitive decline. Some studies suggest that selenium deficiency could contribute to depression and anxiety.
Tzatziki, typically made with yogurt, cucumber, garlic, and herbs, also has loads to offer here.
First up, if you’re using Greek yogurt in your tzatziki, you're getting a dose of probiotics. These beneficial bacteria support gut health, which is increasingly recognized as crucial for mental health due to the gut-brain axis. A healthy gut microbiome may help reduce inflammation, improve mood, and even alleviate symptoms of anxiety and depression.
Yogurt is rich in calcium, which is essential for bone health and plays a role in neurotransmitter release and nerve signal transmission. Adequate calcium intake may help protect against mood disorders and cognitive decline.
Often used in tzatziki, garlic contains compounds that may boost the body's production of serotonin. In turn, this may potentially improve mood and reduce stress.
Then, there’s olive oil. If your tzatziki contains olive oil, you're getting healthy monounsaturated fats and antioxidants that support brain health and may reduce the risk of cognitive decline.
Related Article: Can Fermented Food Improve Your Mood & Mental Health? Try This Kimchi Recipe to Find Out!
While green onions might seem like just a garnish, they pack a nutritional punch that contributes to brain health. Here’s how:
Cucumbers have high water content, which is crucial for brain function. Even mild dehydration can affect mood, cognition, and energy levels.
Additionally, flavonoids found in cucumbers have neuroprotective properties, which may help improve memory, protect against age-related cognitive decline, and reduce inflammation in the brain.
Related Article: A Probiotic Yogurt Cucumber Salad to Answer Your Gut & Mood Woes? | Mental Health Recipes
There’s so much to love here, especially if you like Greek food. I also love how versatile it is to eat; you can eat it as it is, add it to a sandwich, serve it as a side, throw it in a pita, and more!
Related Article: The Ultimate Yogurt Parfait: Can Greek Yogurt Improve Your Mental Well-Being? How?
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July 6, 2025
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