If you’re looking for a light, refreshing, and satisfying salad that’s as beautiful as it is delicious, this Mediterranean Salad is just what you need. Packed with crunchy greens, juicy tomatoes, crisp cucumbers, briny olives, creamy feta, and a simple lemon-olive oil dressing, this salad comes together in minutes and delivers a burst of flavor in every bite.
Perfect as a side dish or a base for grilled proteins, this salad is inspired by classic Mediterranean flavors fresh, herbaceous, tangy, and satisfying. Whether you’re serving it alongside grilled chicken, scooping it into wraps, or enjoying it as a quick lunch, it’s a versatile recipe you’ll keep coming back to.
Why You’ll Love This Recipe
- Quick and easy: Ready in under 10 minutes with no cooking required
- Bold, fresh flavors with simple pantry ingredients
- Naturally gluten-free and vegetarian
- Easy to scale up for parties or meal prep
- Pairs well with nearly any protein or Mediterranean dish
Ingredients Breakdown
Servings: 4
| Ingredient | Amount |
|---|---|
| Mixed greens | 4 cups (spinach, arugula, romaine, or blend) |
| Cherry tomatoes | 1 cup, halved |
| Cucumber | 1 cup, diced |
| Red onion | ½ cup, thinly sliced |
| Kalamata olives | ½ cup, pitted and halved |
| Feta cheese | ½ cup, crumbled |
| Lemon juice | Juice of 1 lemon |
| Olive oil | 2 tablespoons |
| Salt and pepper | To taste |
To adjust servings, scale the ingredient quantities using the 1x / 2x / 3x method.
Tools and Equipment Needed
- Cutting board and sharp knife
- Salad bowl
- Measuring cups and spoons
- Small jar or whisk for mixing dressing
- Salad tongs or serving spoons
Step-by-Step Instructions
1. Prep the Vegetables
Wash and dry the greens thoroughly. Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and halve the olives if not already prepped.
2. Make the Dressing
In a small bowl or jar, whisk together the lemon juice, olive oil, salt, and pepper. Taste and adjust seasoning if needed.
3. Assemble the Salad
In a large bowl, add the greens, cherry tomatoes, cucumber, red onion, and olives. Toss lightly to combine.
4. Add Feta and Dressing
Sprinkle crumbled feta over the top. Drizzle with the lemon-olive oil dressing and toss gently to coat all ingredients evenly.
5. Serve Immediately
Serve fresh as a light lunch, dinner side, or base for grilled chicken, steak, salmon, or chickpeas.
Tips and Variations
- Add protein: Top with grilled chicken, shrimp, or chickpeas for a complete meal
- Make it dairy-free: Omit the feta or use a plant-based alternative
- Add crunch: Toss in toasted pine nuts, almonds, or pita chips
- Use fresh herbs: Add chopped parsley, dill, or mint for extra brightness
- Marinate onions: Soak red onions in lemon juice for 10 minutes to mellow the sharpness
Flavor Profile and Pairings
This salad is crisp, tangy, and slightly creamy with bright Mediterranean flavors. The lemon adds a zesty finish while the feta brings savory richness. It’s the perfect contrast of textures crunchy greens, juicy vegetables, and soft cheese.
Pair with:
- Grilled chicken or lamb
- Falafel or hummus and pita
- Mediterranean grain bowls
- White wine like Sauvignon Blanc or Pinot Grigio
- Sparkling water with citrus
Nutritional Overview (Estimated Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~200 |
| Protein | ~6g |
| Carbohydrates | ~8g |
| Fat | ~16g |
| Fiber | ~3g |
Dietary Notes:
Gluten-free | Vegetarian | Low-carb | Dairy-free adaptable
Make-Ahead and Meal Prep Tips
- Prep ahead: Chop vegetables and store in airtight containers. Keep dressing separate until ready to serve.
- Storage: Store undressed salad for up to 3 days in the fridge.
- Dressing: Can be made ahead and stored for up to 1 week. Shake or whisk before using.
Frequently Asked Questions
Can I use bottled lemon juice?
Fresh lemon juice is best, but bottled can work in a pinch. Use about 2 tablespoons.
What kind of olives are best?
Kalamata olives are traditional, but green or Castelvetrano olives can also be used.
Can I make this vegan?
Yes, just omit the feta or use a vegan cheese substitute.
How do I keep the greens from wilting?
Dress the salad right before serving and store greens separately from wet ingredients if prepping ahead.
Can I add grains to make it more filling?
Absolutely—try quinoa, couscous, or farro for a heartier version.
Cooking Timeline (At a Glance)
| Task | Time |
|---|---|
| Chop vegetables | 5 mins |
| Mix dressing | 2 mins |
| Assemble salad | 3 mins |
| Total Time | 10 mins |
Serving Suggestions
- Serve in shallow bowls with a lemon wedge for extra zing
- Pair with grilled flatbreads or warm pita triangles
- Add to a mezze platter alongside hummus, baba ganoush, and dolmas
- Pack into lunch containers with dressing on the side for an easy weekday lunch
Recipe Variations
- Mediterranean Pasta Salad
Add cooked pasta and double the dressing for a hearty cold dish. - Chopped Mediterranean Salad
Dice all ingredients finely and mix into a more uniform, scoopable salad. - Grain Bowl Base
Serve the salad over a scoop of quinoa, bulgur, or couscous for extra fiber and staying power.
Ingredient Spotlight: Feta Cheese
Feta cheese adds a creamy, salty contrast to fresh vegetables and tangy lemon. Use block feta in brine for best flavor and texture, and crumble just before serving. For dairy-free diets, swap in a plant-based feta or skip altogether and add a sprinkle of sea salt and herbs.
Pro Cooking Tips
- Use a salad spinner to dry greens thoroughly—dressing sticks better to dry leaves
- Thinly slice red onion with a sharp knife or mandoline for an elegant presentation
- Taste and season the dressing before tossing with the salad
- Serve chilled for maximum crunch and freshness
Storage and Freezing Guide
- Refrigerator (undressed): Store salad and dressing separately for up to 3 days
- Refrigerator (dressed): Best eaten the same day
- Freezer: Not recommended—fresh veggies and greens do not freeze well
Nutrition Estimate Table (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~200 |
| Protein | ~6g |
| Carbohydrates | ~8g |
| Fat | ~16g |
| Fiber | ~3g |
Dietary Highlights:
Gluten-free | Vegetarian | Dairy-free optional | Low-carb
Conclusion
This Mediterranean Salad is a timeless, crave-worthy staple that brings together bold, fresh ingredients with ease and elegance. Whether you’re serving it as a light meal, a colorful side, or part of a larger Mediterranean spread, it always delivers in both flavor and texture.
It’s a go-to recipe you can whip up on busy weeknights, during summer lunches, or for elegant gatherings. With room to customize and build upon, it’s not just a salad it’s a foundation for healthy, delicious eating made simple.
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Mediterranean Salad Recipe
Delight in the vibrant flavors of this Mediterranean salad, a perfect blend of fresh ingredients that excite the palate. Bursting with colors and textures, this dish features mixed greens, juicy cherry tomatoes, and briny Kalamata olives. Ideal for summer picnics or as a refreshing side dish, it’s highly customizable to suit your taste.
- Total Time: 15 minutes
- Yield: Serves 4
Ingredients
- 4 cups mixed greens (spinach, arugula, romaine)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup feta cheese, crumbled
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Wash all vegetables under cold water and pat dry.
- Dice cucumber into bite-sized pieces and halve the cherry tomatoes. Thinly slice the red onion.
- In a large bowl, combine mixed greens, cucumber, tomatoes, red onion, olives, and feta cheese. Gently toss together.
- Squeeze fresh lemon juice over the salad and drizzle with olive oil. Season with salt and pepper to taste.
- Taste and adjust seasoning if needed.
- Serve chilled on individual plates or in a large bowl garnished with extra feta or olives.
Notes
You can add grilled chicken, chickpeas, or toasted pita chips to turn it into a complete meal. Best enjoyed fresh.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No Cooking
- Cuisine: Mediterranean
