This protein-packed Cypriot grain chicken salad is a fresh, hearty, and flavour-filled meal loaded with roasted pumpkin, tender chicken, chickpeas, burghul, herbs, feta, toasted seeds, and dried fruit.

Inspired by Mediterranean flavours, this healthy salad is perfect for meal prep, family lunches, or a light but satisfying dinner.

Why You’ll Love This Salad

• High in protein and fibre
• Packed with fresh Mediterranean flavours
• Great for meal prep
• Healthy and filling
• Perfect for lunch or dinner

What Makes This Salad Special?

The combination of warm roasted pumpkin, herby burghul, crunchy seeds, sweet cranberries, salty capers, and juicy chicken creates a perfect balance of texture and flavour.

The feta adds creaminess while the lemon dressing keeps everything bright and refreshing.

Ingredients (Serves 8)

Salad Base

• 1 cup burghul (cracked wheat)
• 1.5kg pumpkin, chopped
• 2 cans chickpeas
• 1 small red onion
• Fresh coriander
• Fresh parsley
• Seed mix
• Flaked almonds
• Dried cranberries
• Currants
• Capers

Chicken

• 500g chicken tenderloins
• Greek garlic seasoning
• Sweet paprika
• Olive oil

Dressing & Toppings

• Lemon juice
• Extra virgin olive oil
• Crumbled feta

How to Make Cypriot Grain Chicken Salad

Step 1: Prepare the Burghul

Place burghul in a heatproof bowl and cover with boiling water.

Set aside for 20 minutes until tender.

Drain well and transfer to a large bowl.

Step 2: Roast the Pumpkin

Preheat oven to 220°C (200°C fan-forced).

Place pumpkin on a lined tray, spray with oil, and season.

Roast for 35 minutes until caramelised and tender.

Allow to cool slightly.

Step 3: Cook the Chicken

Combine chicken, Greek seasoning, and paprika in a bowl.

Heat olive oil in a frying pan over medium-high heat.

Cook chicken for 3–4 minutes per side until golden and cooked through.

Slice diagonally.

Step 4: Assemble the Salad

Add chickpeas, onion, herbs, seed mix, almonds, cranberries, currants, and capers to the burghul.

Toss to combine.

Add roasted pumpkin, lemon juice, and olive oil.

Season well.

Step 5: Serve

Transfer salad to a serving platter.

Top with sliced chicken and crumbled feta.

Serve immediately.

Tips for Best Results

• Roast pumpkin until caramelised for maximum flavour
• Toast seeds and almonds for extra crunch
• Add herbs just before serving to keep them fresh
• Use butternut pumpkin if Kent pumpkin isn’t available
• Chill leftovers for easy meal prep lunches

Serving Suggestions

• Serve with warm pita bread and tzatziki
• Add hummus or avocado in pita pockets
• Pair with grilled vegetables or olives

Final Thoughts

This protein-packed Cypriot grain chicken salad is fresh, wholesome, and loaded with Mediterranean-inspired ingredients. The combination of grains, roasted vegetables, herbs, and juicy chicken creates a satisfying meal that’s both healthy and delicious.

Whether you’re meal prepping for the week or serving guests, this colourful salad is guaranteed to impress