Mediterranean Salad

The Mediterranean-style diet has many benefits, thanks to all the fresh vegetables, lean proteins, and healthy fats it contains.

The Mediterranean diet has been studied for its benefits to heart health, blood sugar control, brain function, and even longevity. If you’re looking for some of the best Mediterranean diet recipes, this salad is a great place to start.

A Mediterranean salad (sometimes called a Greek salad) is nutrient-dense, providing a combination of fiber, healthy fat, and protein.

Though there are many ways to make a Mediterranean salad, some of the most common ingredients include:

• Cucumbers

• Tomatoes

• Red onions

• Kalamata olives

• Feta cheese

• Chickpeas or other legumes

• Dressing made from olive oil, lemon juice, vinegar, garlic, and oregano.

Making a Mediterranean salad is easy, with minimal meal prep time required. All you have to do is chop lettuce and veggies, add a few toppings, create your dressing, and mix everything together.

Making a Mediterranean salad recipe is fairly quick and only requires a few simple steps:

1. Rinse and chop the vegetables.

2. Toss the vegetables and lettuce together.

3. Make the dressing.

4. Drizzle the dressing over your salad.

5. Enjoy!

Next, we’ll detail exactly what ingredients are needed to make the salad and its dressing and why we’ve chosen them for this recipe.

Our recipe has many ingredients found in traditional Mediterranean salads and can be easily altered. Here’s what you need to make it:

• Hot-house cucumber: With its thin skin, minimal seeds, and mild flavor, a hot-house cucumber adds crispiness without the need for peeling. Cucumbers are naturally hydrating, low in calories, and rich in vitamins K and C.

• Red onion: Adding a unique sharpness without being overwhelming, red onions are packed with antioxidants like quercetin, which offers anti-inflammatory properties.

• Cherry tomatoes. Juicy and slightly sweet cherry tomatoes add a beautiful red color and a dose of vitamin C, an antioxidant known for supporting skin and immune health. Grape tomatoes can also work.

• Kalamata olives. Saltier and tangier than black olives, Kalamata olives bring a unique flavor to this salad while providing monounsaturated fats, known to support heart health.

• Romaine lettuce. Leafy greens add a fresh, crispy, hydrating base that provides fiber plus vitamins A and K for eye and bone health without overpowering the other ingredients.

• Chopped parsley. Fresh parsley adds a nice touch of earthy, peppery flavor. It also provides nutrients like vitamins A, C, and K while acting as a natural breath freshener.

Here’s what you need to make your Mediterranean salad dressing:

• Extra virgin olive oil. This heart-healthy oil serves as a neutral base for your homemade vinaigrette, bringing healthy monounsaturated fats that enhance fat-soluble vitamin absorption.

• Lemon juice. Just a little bit of fresh lemon juice adds a bright, tangy acidity that balances the olive oil. It’s also a good source of vitamin C.

• Vinegar. This could be balsamic vinegar or red wine vinegar. It complements the oil and adds semi-sweet acidity.

• Dijon mustard. Dijon mustard emulsifies the dressing and adds a depth of flavor with a touch of zing.

• Honey or liquid allulose. A hint of sweetness from honey or allulose balances the acidity of the lemon juice and mustard. Honey offers antioxidants, while allulose is a low-calorie alternative for those looking to reduce added sugar intake.

• Dried oregano: Oregano offers a classic Mediterranean flavor. It also adds a fragrant aroma and warmth to your dressing while lending an Italian taste.

• Pink Himalayan sea salt. This mineral-rich salt brings all the flavors of your dressing together.

• Black pepper. Just a dash of black pepper adds a subtle bite to salad dressing and may help support digestion and boost the absorption of other nutrients.

Not all salads are created equally — they can run the gamut in terms of what ingredients are used and the nutritional value the end product offers. That said, Mediterranean salads are generally packed with essential vitamins and minerals.

Vegetables like leafy greens, cucumbers, and tomatoes provide vitamin C, potassium, and antioxidants, which help protect cells from stress, damage, and disease. Extra virgin olive oil offers monounsaturated fats to support heart health.

Some versions use feta cheese, which has some calcium and protein. But feta can also contribute more sodium, which may be a concern for folks with high blood pressure (hypertension) or those monitoring their salt intake.

Kalamata olives are a staple ingredient in most Mediterranean salads. They’re also higher in sodium but provide additional monounsaturated fats.

Legumes like chickpeas or roasted cubes of tofu (which comes from soybeans) are excellent sources of fiber and plant-based protein, which promote digestive health and satiety.

Overall, a Mediterranean salad tends to be fairly low in calories and carbohydrates and high in fiber, vitamins, minerals, healthy fats, and antioxidants. This makes it suitable for various eating preferences, including low-carb and plant-based diets.

To keep any salad healthy, it’s important to be aware of added sugars, saturated fats, and unnecessary ingredients that may be in ultra-processed or store-bought salad dressings. Instead, opt for simple, nutritious, and flavorful homemade dressings made with olive oil, lemon, and fresh herbs.

One of the best things about Mediterranean salad recipes is that you can add, remove, or substitute things to match your personal preferences.

Here are some additions and substitutions you could make with this Mediterranean salad:

• Use other greens. Not a fan of romaine? No problem. Try mixed greens, arugula, butter lettuce, or a combo of kale and spinach.

• Add some protein. Most proteins can work for this salad, such as seasoned tofu cubes, broiled salmon, grilled chicken, shredded beef, or a can of drained chickpeas. You could even add cooked quinoa, a whole grain that provides four grams of protein per half-cup.

• Toss in some cheese. Many people like adding crumbled feta cheese to a Mediterranean salad, but if you’re dairy-free or limiting saturated fat, you might look for a vegan feta substitute.

• Add nuts and seeds. For extra crunch, protein, fiber, and healthy fats, try pistachios, pepitas, sunflower seeds, slivered almonds, or even crushed walnuts on top of this salad.

• Use extra veggies. You can’t go wrong with more vegetables — chop or dice celery, carrots, bell peppers, artichokes, or even broccoli florets to toss into the mix.

This salad can act as a side dish or a main entree for lunch or dinner. Add in some protein and healthy fats, and you’ve got yourself a well-rounded meal that’ll keep you full for a while.

Otherwise, you might enjoy this recipe alongside these items:

• Soups, like tomato, potato, lentil, or minestrone

• A quesadilla made with pureed white beans and topped with salsa

• Falafels made with chickpeas and served with hummus

• Roasted chicken or salmon

• Cooked legumes, like lentils or a three-bean salad

• Orzo pasta salad or taboulleh

• Grilled tofu skewers with pesto

• Crusty bread slathered with cashew butter

With all that in mind, here’s the nutritional info and full yummy recipe for Mediterranean salad — which we think might become one of your new favorite salads!

Servings: 2

Prep time: 8 minutes

Cook time: 8 minutes

Total time: 16 to 20 minutes

Ingredients:

• 1 English cucumber (aka hot-house cucumber) peeled and chopped

• ½ cup red onion, chopped

• 1 pint cherry tomatoes, halved

• ½ cup Kalamata olives, pitted and sliced

• 1 head romaine lettuce

• 2 Tbsp. chopped parsley

Dressing:

• ¼ cup extra virgin olive oil

• ¼ cup lemon juice

• 1 Tbsp. vinegar

• 2 Tbsp. dijon mustard

• 1 Tbsp. raw honey or liquid allulose

• 1 Tbsp. fresh oregano or 1 tsp. dried oregano

• ¼ tsp. pink Himalayan sea salt

• ¼ tsp. black pepper

INSTRUCTIONS:

1. Place all dressing ingredients in a glass jar. Cover and shake to combine. Set aside.

2. Assemble all salad ingredients into a large bowl.

3. Serve with five to six ounces (about 30 grams) of your favorite protein for each serving: cooked salmon, canned salmon, canned tuna, rotisserie chicken, steak, or hard-boiled eggs

For vegetarians, combine ⅓ cup chickpeas and 1 ounce feta cheese or ½ cup cooked lentils and 1 ounce goat cheese crumbles.

NUTRITION INFORMATION (using salmon for the macros):

• Calories: 748

• Total fat: 51 grams

• Saturated fat: 7 grams

• Trans fat: 0 grams

• Sodium: 706 milligrams

• Total carbohydrates: 47 grams

• Dietary fiber: 14 grams

• Total sugars: 23 grams

• Added sugars: 0 grams

• Protein: 40 grams

See our blog for more tips and ideas on how to build healthy eating habits.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.