Mediterranean Salad Recipe (With Video!) (2023)

If your quest for green salad recipes turned up this elegant Mediterranean Salad, you’re gonna’ be a happy camper! This isn’t one of those run of the mill salad recipes that fills space on the table.

This salad is full of crisp greens, rich cheese, and plenty of summer veggies all blended together in a tangy vinaigrette dressing to make one of the most delicious side dishes you’ve tasted. Plus, it’s elegant enough to be one of your special Easter recipes.

Actually, I toss this salad and my strawberry spinach salad in my favorite easy, homemade balsamic vinaigrette. It has so much delicious potential! Or you can trade the Balsamic for white wine vinegar to serve up a cool creamy cucumber salad. Either way, your taste buds are gonna’ be like WOW!!

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Why It’s Great!

Recipe Notes

Recipe Variations

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Mediterranean Salad Recipe (With Video!) (5)

What I Love About This Recipe

  • It’s quick and easy to make and it’s delicious with virtually everything!
  • It’s versatile and I can customize to whatever I’m craving.
  • I’m crazy about this dressing!

Mediterranean Salad Video Tutorial

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(Video) Mediterranean Chickpea Salad

Mediterranean Salad Recipe (With Video!) (6)

How To Make Mediterranean Salad Recipe

Whipping up this sophisticated refreshing salad only takes a few minutes. Just chop the veggies and combine them in a large bowl. Now mix up that tangy vinaigrette in a separate container.

Toss the salad in the dressing to coat and cover in feta cheese. BAM! Fresh deliciousness.

Mediterranean Salad Recipe (With Video!) (7)

Recipe Notes

The good news is that this is a traditional salad so you can add and remove ingredients as desired. The classic recipe is typically made with crispy romaine lettuce. Sometimes when I want a little extra spice, I’ll substitute nice peppery arugula. The sky’s the limit!

Ingredient Notes

Greens:Most Mediterranean salad recipes call forromaine lettuce. But when I’m feeling a little spicy, I like to replace some of the romaine lettuce withpeppery arugula,which is slightly bitter (in a good way). It adds a very welcome extra bite.

Cucumbers: I prefer to use English cucumbers in this classy salad but any kind will work. English cucumbers have thinner skin and fewer seeds than others making them more desirable for salads. They also have a milder flavor than slicers and usually come wrapped in plastic.

Tomatoes:Grape tomatoes are my favorite in this and most salads these days. I adore their flavor and they seem to have fewer seeds and more tomato flesh.

If you don’t have access to grape tomatoes, go ahead and substitute either grape tomatoes, chopped regular tomatoes, or the Roma variety, which has more flesh and less juice than a regular tomato.

Onions:I love red onions in this salad. They are the perfect combination of pungent, and sweet combination with “just the right onion-i-ness” (my new favorite word!) to enjoy raw.

Feta:I love the tangy, saltiness of this cheese. It’s like a flavor powerhouse. If you add the Feta to the salad before you toss it all together with the dressing, the feta will break down into the salad creating a bit more creaminess to the overall dish. If you like your feta whole and in more separate chunks, sprinkle it on top of the salad at the end.

Mediterranean Salad Recipe (With Video!) (8)

Tools to Make

Serving up this tasty Mediterranean salad is so easy it’s gonna’ make your head spin! All you need is your chopping knife and a serving platter. If you want to get technical, a mason jar works really well for mixing and storing the Balsamic vinaigrette.

How Long Can You Keep This In The Fridge?

This yummy salad is only good for a day or two after its dressed but there typically aren’t any leftovers. You can keep the tangy Balsamic Vinaigrette for up to a week in the fridge, but I bet you’ll eat it sooner.

Can You Freeze This?

I’m sure you know that salads just can’t survive the freezer but that’s nothing new. I have been known to freeze my Balsamic vinaigrette in ice cube trays. That way it’s handy and ready when I need it.

If you choose to do this, you’ll want to thaw in a covered container so you can give it a shake to blend. It does tend to separate when frozen.

Make Ahead Tips

Your salad can be made up to a few hours ahead of time, but it must stay in the fridge. I like to throw the Balsamic together in the morning and let it chill in the fridge. Then I’ll put the salad together around lunchtime and its ready to go for dinner. A little chill time can be a good thing.

Serving Recommendations

This classic salad has a modern twist and layers upon layers of flavor. In fact, its scrumptious and hearty enough to be the meal instead of the side dish.

If you do decide to have it complement the main course, it pairs really well with Greek chicken or Italian dressing chicken. It’s just a flavor explosion in your mouth! You can also try it for lunch with a chicken gyro. I promise you’ll be full ‘till dinner.

Mediterranean Salad Recipe (With Video!) (9)

(Video) Lazy Mediterranean Salad!

Recipe Variations

If you’re feeling frisky and looking for some new flavors, you can tweak this Mediterranean salad for even more dishes. Here are some amazing options!

  • Turn this into a Quinoa Salad with truckloads of protein, vitamins, and fiber.
  • Add garbanzos to whip up a Mediterranean Chickpea Salad that’ll keep you full for hours.
  • A few simple substitutions will turn it into a fabulous Greek Saladto curb that craving.
  • Some tricks of the trade and a couple of secret ingredients will turn this into the best Italian Salad you’ve ever had!
  • Toss it with pasta for a Mediterranean Pasta Saladthat eats like a meal.

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Mediterranean Salad Recipe (With Video!) (10)

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Mediterranean Salad

Experience crisp summer veggies and rich cheese tossed in a tangy homemade vinaigrette dressing with this simple but elegant Mediterranean salad.

Servings: 4 servings

Author: Kathleen

Ingredients

Salad:

  • 8 cups romaine leaves, torn
  • 1 (10-ounce) container grape tomatoes, cut in half
  • 2 English cucumbers, seeded chopped in small cubes
  • 1 cup red onion, sliced
  • 1 1/2 cups pitted kalamata olives, sliced
  • 1 jar sun-dried tomatoes rinsed, well-drained and sliced
  • 10-12 ounces feta crumbled
  • homemade balsamic vinaigrette

Instructions

Salad:

  • In a large bowl combine the romaine, tomatoes, cucumbers, red onions, olives and sun-driedtomatoes. Add dressing to taste and toss well. Sprinkle Feta evenly over salad.

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(Video) Easy Greek Salad Recipe

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Nutrition

Serving: 1/4 of the recipe | Calories: 767kcal | Carbohydrates: 62g | Protein: 23g | Fat: 52g | Saturated Fat: 16g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 63mg | Sodium: 1778mg | Potassium: 2513mg | Fiber: 13g | Sugar: 39g | Vitamin A: 9337IU | Vitamin C: 33mg | Calcium: 505mg | Iron: 12mg

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More Easter Side Dishes

This elegant Mediterranean salad makes one of the best Easter Side Dishes but it simple enough to eat all year round – and the family will thank you for it! In the meantime, here are some other scrumptious dishes you may enjoy.

  • 7 Layer Salad – Beauty and deliciousness doesn’t have to be complicated!
  • Broccoli Salad – Even better than grandma used to make and nutritious too.
  • Marinated Tomato Salad – Fresh vibrant flavors will wake up those taste buds.
  • Cucumber Tomato Salad– Light, refreshing, and suitable for almost any warm-weather meal.
  • Spinach Salad – So delicious they’ll never know how healthy it is.

Conclusion

This yummy Mediterranean salad is the flavor by which all others are measured. Its fresh, delicious, and terribly simple. Enjoy it a la cart for lunch or pair it with other dishes for a mouth full of a happy dance. It tastes so good it’s almost hard to believe how nutritious it is.

This tangy salad is one of my favorite Easter side dishes and I’m willing to bet you’re gonna’ feel the same way – and yes, they’re gonna’ want seconds!

Reader Interactions

Comments

    • Mediterranean Salad Recipe (With Video!) (12)Kathleen says

      thank you!

      (Video) Mediterranean Chickpea Salad Ready in 15 Mins!

      Reply

  1. Mediterranean Salad Recipe (With Video!) (13)Teigan says

    My new favorite salad

    Reply

  2. Mediterranean Salad Recipe (With Video!) (14)Y the Wait says

    It looks delicious I loved it Thanks for sharing

    Reply

    • Mediterranean Salad Recipe (With Video!) (15)Kathleen says

      You’re welcome! <3

      Reply

Leave a Reply

FAQs

What does a Mediterranean salad contain? ›

It is an everyday salad made typically of three key ingredients: tomatoes, cucumbers, and parsley and seasoned simply with kosher salt, although I like to add sumac for a little tang and depth.

How do you make a Mediterranean salad in dreamlight Valley? ›

The ingredients you need to make a Mediterranian Salad are 1 Lettuce, 1 Onion, 1 Tomato, 1 Cucumber, and 1 Spice of any kind. Except for the spice, all the other ingredients are vegetables which means they can be bought from Goofy's Stall in different locations.

Are Mediterranean salads good for you? ›

What is this? The Mediterranean diet emphasizes fresh, seasonal, whole foods, and limits processed foods. By eating this way, you will get the benefits of unsaturated and omega-3 fats, fiber, antioxidants, and potassium. It's great for your heart, your body, your brain, and not to mention your taste buds!

What are typical Mediterranean vegetables? ›

Vegetables common to the traditional Mediterranean Diet include: artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard greens, cucumbers, dandelion greens, eggplant, fennel, kale, leeks, lemons, lettuce, mache, mushrooms, mustard greens, nettles, okra, onions (red, ...

What is the healthiest salad? ›

Greens are also low in calories, but high in nutrients and volume, which can be helpful if you're trying to manage your weight," Moore points out. Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers").

What is in a Mediterranean salad kit? ›

Taylor Farms Organic Mediterranean Crunch Chopped Salad Kit is loaded with a blend of organic romaine, chicory, broccoli, cauliflower, red cabbage, and carrots that are all washed, chopped, and ready to serve!

What is in Panera Bread's Mediterranean salad? ›

Cilantro lime brown rice and quinoa, arugula, grape tomatoes, Kalamata olives, cucumbers, hummus, lemon tahini dressing, feta and Greek yogurt.

What is a Kourtney Kardashian salad? ›

2 cups romaine lettuce. 2 carrots shredded. 2 Persian cucumbers sliced. ½ large ripe avocado. ½ cup organic chicken breast seasoned with salt, lemon pepper, and the juice of half an orange.

What is the healthiest Mediterranean food? ›

Pulses include beans, lentils and chickpeas, and they're packed with health-promoting nutrients. Eating these foods often promotes better heart health, gut health, longevity and a significantly lower risk of type 2 diabetes. In keeping with the Mediterranean tradition, try to eat pulses in place of meat at some meals.

What foods are not allowed on the Mediterranean diet? ›

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Is putting olive oil on salad healthy? ›

A salad can be one of the healthiest dishes in your diet and extra virgin olive oil is the perfect accompaniment. Extra virgin olive oil is highly nutritious. It is also an unsaturated fat rather than a saturated fat. It contains modest amounts of vitamins E and K and plenty of beneficial fatty acids.

What do Mediterraneans eat for breakfast? ›

Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.

Are potatoes allowed on the Mediterranean diet? ›

What kinds of foods are included in the Mediterranean diet? You will eat mostly plant-based foods like fruits and vegetables, potatoes, whole-grains, beans, nuts, seeds and extra virgin olive oil. Meals are planned around these foods.

Which bread is best for Mediterranean diet? ›

You can still enjoy bread as part of the Mediterranean Diet, just swap your white bread for whole grains. Whole grain breads and pastas contain more fiber, vitamins and minerals. Whole wheat pitas are a healthier option as they are usually lower in calories.

Can you eat eggs everyday on the Mediterranean diet? ›

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

What pasta is good for Mediterranean diet? ›

The Mediterranean diet encourages upping your intake of vegetables, legumes, whole grains, seafood, and extra-virgin olive oil. Therefore, pasta (whole grain pasta, in particular), can absolutely be part of a Mediterranean diet. Chickpea noodles are also encouraged in Mediterranean pasta recipes.

What is the unhealthiest salad? ›

Worst: Salad With Creamy Dressing

Dressings like ranch, blue cheese, and Thousand Island are often high in calories, unhealthy saturated fat, and sodium.

Can eating salads everyday be healthy? ›

Eating salad every day is a great habit to get into. Salads made with a variety of fruits and vegetables make the perfect healthy lunch or dinner. That's because they're filled with tons of nutrients that benefit your body, like fiber, vitamin E, and vitamin C.

What is the healthiest dressing for salad? ›

Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest. The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream.

What is in Costco's Mediterranean salad? ›

The Kirkland Signature Mediterranean Pasta Salad is simple, yet delicious. Basically it's a mix of cooked pasta, chickpeas, tomatoes, feta cheese, cucumber, onion, celery, and a bit of parsley. The pasta itself doesn't have a lot of additional spices or flavoring. The flavor comes mainly from the feta and the dressing.

What are the 5 basic salads? ›

The five basic types of salad are green salads (tossed or composed), bound, vegetable, fruit, and combination. The five basic salads that can be served throughout the course of a meal are starter, accompaniment, main course, intermezzo, and dessert.

What are the 5 types of salads on the menu? ›

salad, any of a wide variety of dishes that fall into the following principal categories: green salads; vegetable salads; salads of pasta, legumes, or grains; mixed salads incorporating meat, poultry, or seafood; and fruit salads.

What is Panera Bread's most popular salad? ›

Best Panera Salads
  • Caesar Salad With Chicken.
  • BBQ Chicken Salad.
  • Asian Sesame Salad with Chicken.
  • Southwest Chile Lime Ranch Salad with Chicken.
  • Greek Salad.
  • Fuji Apple Salad with Chicken.
  • Strawberry Poppyseed Salad with Chicken.
  • Panera Citrus Asian Crunch Salad with Chicken.
8 Nov 2022

What are the healthiest salads at Panera? ›

Panera Caesar Salad and the Caesar Salad With Chicken. The Panera Caesar Salad is the salad with the least amount of calories on the Panera menu. It has only 330 calories and 25 g of fat, 620 mg of sodium, 19 g of carbohydrates, 4 g of fiber, and 10 grams of protein.

What is Panera Mediterranean bowl? ›

Cilantro lime brown rice and quinoa, arugula, red grape tomatoes, kalamata olives, diced cucumbers, hummus, lemon tahini dressing, feta crumbles and Greek yogurt.

What is Kim Kardashian's favorite salad? ›

7 years of KUWTK has taught us that Kim, Khloe, Kourtney, Kendall and Kylie all tend to opt for Health Nut's ultra-filling 'Chinese Chicken Salad'. To complete the order, the sisters often add a Mango Iced Greentini, which is a refreshing combo of green tea, mango, and honey powder.

What is the salad that Jennifer Aniston eats? ›

What's in the Jennifer Aniston salad? This viral Jen Aniston salad, also known as the Rachel Salad, is made up of bulgur wheat, cucumber, chickpeas, red onion, fresh mint and parsley, pistachios, and feta cheese. The simple salad dressing recipe combines lemon juice, olive oil, salt, and pepper.

How do you make Kylie Jenner salad? ›

Whisk together rice vinegar, toasted sesame seed oil, soy sauce, tahini, brown sugar substitute, salt and pepper. Add salad components. To the bowl, add lettuce, shredded red cabbage, green onion, cilantro, slivered or sliced almonds, toasted sesame seeds, black sesame seeds and grilled chicken.

How does Jennifer Aniston Make salad? ›

Ingredients
  1. 3 cups bulgur wheat, cooked (about 1 cup uncooked)
  2. 1 cup cucumber, chopped (about 1 English cucumber)
  3. 1/2 cup red onion, diced (about 1 small onion)
  4. 1/2 cup fresh parsley, chopped.
  5. 1/4 cup fresh mint, chopped.
  6. 1 cup feta, crumbled.
  7. 1 (15-ounce) can chickpeas/garbanzo beans, rinsed and drained.
23 Jun 2022

Where do the Kardashians always get their salads from? ›

In 2015, Kim Kardashian revealed the girls' go-to salad spot. "On KUWTK everyone asks where our salads and yellow drinks are from — it's a place in Calabasas called Health Nut.

What is the Kardashian's favorite salad place? ›

La Scala is a restaurant set in Beverly Hills, California, that is famous for their chopped salad. Rumor has it The Kardashians are particularly fond of this one, in fact.

Where do the Kardashians get their large salads? ›

The Kardashian sisters have been eating Health Nut's salads since the early 2010s, CEO Steve Choi said.

What 4 types of food are commonly eaten in the Mediterranean diet? ›

Staples of the Mediterranean diet include fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. In lesser amounts, poultry, eggs, cheese and dairy are consumed.

Can you eat for breakfast on a Mediterranean diet? ›

With a strong focus on fruits and vegetables, the Mediterranean diet doesn't lack in the nutrition department, especially when it comes to breakfast. You'll find morning-worthy meals filled with healthy protein sources, like eggs or Greek yogurt, fit into this way of eating.

Is Banana allowed in Mediterranean diet? ›

Ideally, you should base your diet on these healthy Mediterranean foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

What kind of rice can you eat on Mediterranean diet? ›

Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Limit refined grains (like white rice and white bread).

What is the fastest way to lose weight on the Mediterranean diet? ›

How to Lose Weight on a Mediterranean Diet – 5 Tips
  1. Eat your main meal early in the day. ...
  2. Eat vegetables as a main course cooked in olive oil. ...
  3. You should drink water mostly and sometimes tea, coffee and wine (for adults) ...
  4. Consume the right amount of olive oil. ...
  5. Move.

What happens if you take a tablespoon of olive oil everyday? ›

Healthy Heart

Recent studies have shown that people with consumption of more than half a tablespoon of extra virgin olive oil daily, have less chances of developing cardiovascular problems and coronary heart disease. As we know, extra virgin olive oil is rich in monounsaturated fats.

What is difference between olive oil and extra virgin olive oil? ›

Extra virgin olive oil has a lower smoke point than regular olive oil, has the lowest acidity level of all olive oils, contains the most anti-oxidants of all olive oils, and has a lower percentage of oleic acid (monounsaturated fat).

Is a spoonful of olive oil a day good for you? ›

Folks who consume more than 1/2 a tablespoon of olive oil a day are less likely to die from heart disease, cancer, neurodegenerative diseases like Alzheimer's or lung disease when compared to people who consume less of this healthy fat, a new study finds.

What are the 4 basic components of a salad? ›

The basic parts of a salad are the base, the body, the garnish, and the dressing.

What are the 8 components of the Mediterranean diet? ›

This consists of fish, monounsaturated fats from olive oil, fruits, vegetables, whole grains, legumes/nuts, and moderate alcohol consumption.

What are the main components of the Mediterranean diet? ›

The Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood.

What to put in a salad to make it filling? ›

7 Quick Toppings That Turn Salad into Dinner
  1. Beans or Lentils. We had a very basic salad two nights ago — baby red-leaf lettuce, cherry tomatoes, chives, and some canned white beans — and the beans made all the difference. ...
  2. Leftover Rice or Grains. ...
  3. Tuna. ...
  4. A Hard- or Soft-Boiled Egg. ...
  5. Leftover Pasta. ...
  6. Bread. ...
  7. Olives.
2 May 2019

What are the three keys to a quality salad? ›

The three keys to ensuring a quality salad are:
  • freshness of ingredients.
  • the ingredients blend together in harmony.
  • appealing to the eye.

What is not allowed on Mediterranean diet? ›

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

How many eggs a day on Mediterranean diet? ›

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

Are Bananas part of the Mediterranean diet? ›

Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.

Are potatoes on the Mediterranean diet? ›

What kinds of foods are included in the Mediterranean diet? You will eat mostly plant-based foods like fruits and vegetables, potatoes, whole-grains, beans, nuts, seeds and extra virgin olive oil. Meals are planned around these foods.

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