Easy Greek Salad Recipe with Mediterranean Dressing

A quick, keto-friendly Greek salad with crisp cucumbers, sweet grape tomatoes and tangy feta cheese, tossed with a tasty, lemony Mediterranean dressing.

What is a Greek Salad?

Traditional Greek salad or "Horiatiki," is a refreshing salad featuring local ingredients such as cucumbers, tomatoes, red onions, feta cheese, Kalamata olives, and green bell peppers. The salad is generously drizzled with high-quality extra virgin olive oil and a splash of either red wine vinegar or lemon juice, creating a delightful contrast of textures and flavors.

Does Greek Salad contain carbs?

Greek salads do contain carbohydrates, primarily from ingredients like tomatoes , cucumbers, onions, and olives with minimal carbs coming from feta cheese. The exact carbohydrate content can vary depending on portion size and ingredient quantities. A typical serving of Greek salad, (about 319 grams or about 1.5 cups), may contain about 10-15 grams of carbohydrates.

In this keto Greek salad recipe, we manage the portion sizes and have adjusted the ingredients to make this dish as keto friendly as possible.

Why make this recipe?

• Low-carb ingredients: The salad primarily features low carb vegetables grape tomatoes and cucumbers.
• Heart healthy fats: The salad dressing uses extra virgin olive oil, which per Harvard Medical School, is rich in heart-healthy monounsaturated fats, a key component of the keto diet.
• Delicious Layers of flavor: The combination of ingredients, including the tangy feta cheese and zesty dressing, creates a balanced and flavorful salad that can satisfy taste buds and cravings while staying keto-friendly.

Ingredients

• Grape Tomatoes provide a burst of sweetness and color. You can substitute cherry tomatoes or regular juicy tomatoes.
• Mini Cucumbers offer a crisp texture. Regular cucumber, Persian cucumber or English cucumber can be used as substitutes.
• Greek Feta Cheese adds creaminess and a tangy flavor. Substitute goat cheese or a dairy-free alternative for a vegan version.
• Onion for crunch and flavor. I like to use red onions whenever I can because they are sweeter.
• Cilantro Leaves adds freshness and a hint of citrus. You can also substitute with parsley, mint and fresh oregano for a different flavor profile.
• Extra-Virgin Olive Oil provides a rich, fruity flavor. Use avocado oil for a milder taste.
• Lemon Juice adds acidity and brightness. Lime juice and red wind vinegar are excellent alternatives.
• Garlic Cloves is used for its earthy flavors Omit if you do not like garlic.
• Fresh Dill offers a unique herbal aroma. Try fresh basil or oregano for different herbaceous notes.
• Sugar is used to brighten up the flavors. Substitute with maple syrup, honey or a keto-friendly sweetener.
• Table Salt and Black Pepper is used for seasoning.

Authentic Greek salads also contains other ingredients like romaine lettuce, Dijon mustard, green bell pepper and olives. Make sure you check the nutrition information if you do decide to change the amount and type of ingredients as well as the serving size if a low carb diet is important to you.

How to make a low-carb Greek salad

Step 1: Prepare the Dressing: In a small bowl, combine the extra virgin olive oil, lemon juice, grated garlic, freshly chopped dill, sugar salt, and black pepper. Whisk all the ingredients together until they're well combined. Set the homemade Greek dressing aside while you prepare the salad. If you like, you can also add a touch of Dijon Mustard as it is also often used in classic Greek salad recipes.

Step 2: Assemble the Salad: Slice the grape tomatoes in half. Dice the mini cucumbers. Slice the onion. Finally, crumble the feta cheese into small pieces and slice the fresh cilantro leaves.

Step 3: Toss and Serve:

In a large salad bowl, combine the sliced grape tomatoes, cucumber rounds, diced red onion, and crumbled feta cheese. Drizzle the prepared dressing over the salad mixture. Toss everything gently, ensuring that the dressing coats all the vegetables evenly. Garnish with black olives is desired. Serve immediately.

Tips to make the best Greek Keto Salad

To make the perfect Greek Keto Salad, follow these tips:

• Quality ingredients: Start with fresh, high-quality ingredients. Crisp cucumbers, ripe tomatoes, and fresh herbs is key.
• Keto-friendly veggies: Avoid high-carb additions like beans, peas, and carrots.
• Protein boost: Consider adding grilled chicken, shrimp, or tofu for extra protein, making the salad more filling and satisfying.
• Use a feta cheese block: Avoid pre-crumbled varieties, which often contain additives.
• Serve immediately: Greek salads are at their best when freshly made, so aim to serve and enjoy them promptly.

Can I make this salad ahead of time?

Yes, you can make this Greek Salad ahead of time, but it's best to follow a few tips to ensure it stays fresh and delicious:

• Prep Ingredients Separately: Prepare all the salad ingredients separately and store them in airtight containers in the refrigerator. Keep the dressing in a separate container as well.
• Don't Dress Too Early: Avoid dressing the salad too far in advance. Wait until shortly before serving to drizzle the dressing over the salad. This prevents the vegetables from becoming too soggy.

How to serve Greek Keto Salad

While this Greek keto salad goes really well with Greek food, it is also pairs well with other cuisines as well.

• As a Side Dish: Greek Salad makes a fantastic side dish for a variety of main courses, such as Chicken Tikka, Lamb with Velvet Sauce, Ribeye Steak, Spicy Beef Seekh Kababs, and crispy Falafel.
• Light Lunch: Enjoy a larger portion of Greek Salad as a light and satisfying lunch on its own. You can add some protein like grilled chicken breast or Hibachi Shrimp for a more filling meal.
• Picnics and Potlucks: Greek Salad is a great addition to picnics and potlucks. Make a large batch and transport it in a covered container. Toss the salad just before serving to keep it fresh.
• Wrap or Pita Filling: Use Greek Salad as a filling for wraps or pita sandwiches.

Nutrition

A single serving of this Keto Greek Salad has about 135 calories, 4.2 grams of protein, 10.3 grams of fat, and 8.5 grams of carbohydrates. 

This recipe yields approximately four servings. The nutrition guidance is intended for informational purposes only. Please use it as a general guideline. If the nutrition information is important to you, you should independently verify it using your preferred tool.

Storage

Refrigeration: This Greek cucumber salad should be stored in the refrigerator in an airtight container. The salad will last about 3 days in the fridge.

Greek Salad cannot be frozen as the salad vegetables lose their structural integrity during the thawing process.

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