Salads are my thing, and this authentic Greek Salad is an absolute favorite of mine. It's a twist on the traditional Greek salad, but with a clever adjustment: I've adjusted the tomato quantity to help manage the carb content while maintaining great flavor!
Fresh ingredients, crisp veggies, and feta cheese - this healthy salad has the elegance of Greek cuisine! It's a side dish bursting with lively colors, showing off a stunning presentation and delivering a flavor explosion with every bite.
Let's dig into the recipe and learn how to make Greek Horiatiki Salad recipe!
This recipe is:
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- Low Carb
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- Keto
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- Gluten Free
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- Vegetarian
Table of Contents
5 Reasons to Love This Recipe
Here are 5 reasons why you'll love this Keto Greek Salad:
- Beautifully aligns with any restrictive diet!
- Have authentic Mediterranean flavors!
- Quick and easy to assemble with simple ingredients!
- Perfect for summer gatherings or a light lunch!
- Vibrant colors and textures make it visually appealing!
Is Greek Salad Low-Carb?
Yes, Greek salad can be considered low-carb, especially if it's made without high-carb ingredients like croutons or added sugars in the dressing. The key low-carb components of a Greek salad are typically cucumbers, tomatoes, onions, olives, feta cheese, and a dressing made with olive oil and vinegar or lemon juice.
To keep the carb content low, I have modified this Greek salad recipe to align with a low carb or keto diet. It contains approximately 8-10 grams of net carbs per serving making it an excellent choice for those following a healthy diet.
When it comes to feta cheese, I have a detailed article on "Is Feta Cheese Low Carb" so find out the carb content, nutritional values and benefits to make informed decisions.
Greek Salad Ingredient List
To make Mediterranean Greek salad recipe, you will need the following basic ingredients:
Salad Ingredients:
- 4 medium-sized tomatoes, chunked
- 2 Anaheim peppers, sliced
- 1 medium-sized cucumber, halved lengthwise and chunked
- ½ medium-sized red onion, thinly sliced and soaked in water for 10 mins
- ½ cup Kalamata olives
Greek Salad Dressing Ingredients:
- ¼ cup olive oil
- 2 tablespoons red wine vinegar
- 1 ½ teaspoons dried oregano
- ½ teaspoon kosher salt
Marinated Feta Ingredients:
- 200g (about 7 ounce) block of feta cheese, cut into cubes
- ¼ cup olive oil
- 1 teaspoon Herbs de Provence
- 1 clove garlic, minced
- Zest of ½ lemon
- ¼ teaspoon red chili flakes
- ¼ teaspoon black pepper
Ingredient Substitutions
If you're missing some of the ingredients for this horiatiki salad, here are some keto-friendly alternatives you can try:
- Red onion: Substitute with a shallot or a sweet onion.
- Anaheim peppers: Use a green bell pepper for a similar flavor profile.
- Kalamata olives: Use cured black olives or canned black olives.
- Red wine vinegar: Use fresh-squeezed lemon juice or white wine vinegar. For a sweeter option, mix vinegar with balsamic.
- Feta cheese: Swap with fresh mozzarella cheese balls for a delicious twist!
Additional Ingredients
Enhance this healthy Greek salad with these delicious additions that pair perfectly with the main ingredients:
- Artichoke hearts: Marinated artichoke hearts add a delightful flavor. Cut them into chunks to match the size of the vegetables, and use sparingly if you're watching your carb intake.
- Sun-dried tomatoes: Add about ¼ cup of finely diced sun-dried tomatoes packed in olive oil for a unique and delicious flavor profile.
- Toasted pine nuts: Toasted pine nuts contribute a delightful crunch and nutty undertone. Toast about ¼ cup in a pan before adding them to the salad.
- Protein: Make this salad a complete meal by adding grilled chicken or sautéed shrimp for a satisfying lunch.
Cooking Tools Required
To make this Greek salad recipe, you will need the following kitchen tools:
- Mixing bowls
- Cutting board
- Sharp knife
- Whisk
How to Make Greek Salad: Complete Cooking Guide
Cooking Method
- No cook recipe
Preparation Steps
- Gather all the tools and ingredients for this recipe.
- Cut the tomatoes into chunks.
- Half the cucumbers lengthwise.
- Soak medium-sized red onion for 10 minutes, then thinly slice it.
- Slice Anaheim peppers.
- Cut feta cheese into cubes.
- Mince garlic cloves.
Instructions
- Mix the olive oil, Herbs de Provence, minced garlic, lemon zest, red chili flakes, and pepper in a bowl.
- Place feta cubes in a shallow dish or a sealable container. Pour the marinade over the feta, ensuring each piece is well-coated. Allow to marinate at room temperature for about 1 hour.
- If marinating longer, refrigerate and bring to room temperature before serving.
- Whisk olive oil, red wine vinegar, dried oregano, and kosher salt in a small bowl until well blended.
- Combine juicy tomatoes, crisp cucumbers, red onion, Anaheim peppers, and Kalamata olives in a large serving bowl.
- Drizzle the dressing over the salad and toss gently to ensure everything is evenly coated.
- Just before serving, gently fold in the marinated feta, carefully not to break the cheese cubes.
Step 1: Mix the olive oil, Herbs de Provence, minced garlic, lemon zest, red chili flakes and pepper in a bowl.
Step 2: Pour the marinade over the feta. Allow to marinate at room temperature for about one hour.
Step 3: Combine juicy tomatoes, crisp cucumbers, red onion, Anaheim peppers, and Kalamata olives in a large serving bowl.
Step 4: Drizzle the dressing over the salad and toss gently to ensure everything is evenly coated.
Step 5: Gently mix the salad components together.
Step 6: Just before serving, gently fold in the marinated feta, careful not to break the cheese cubes.
💡 My Pro Tip
Marinate the feta for this traditional Greek salad recipe to enhance its flavor profile significantly. Feta absorbs flavors quickly, taking on the rich qualities of the marinade's herbs and spices. This step can elevate your salad from good to unforgettable. Plus, soaking thinly sliced red onion in water mellows its sharpness and brings out its natural sweetness. This reduces the strong onion flavor, making it more enjoyable for those sensitive to raw onions.
⏲️ Time-Saving Tips
- Use a mandoline to quickly and uniformly slice vegetables like red onions, saving time and effort.
- Prepare the dressing ahead of time; it improves with age and can be stored in the fridge for up to a week.
- Marinate the feta a day or two in advance to allow flavors to develop.
- Chop vegetables in advance and store them in separate airtight containers in the fridge for easy assembly when ready to make the salad.
What to Serve With the Greek Salad?
This Greek salad pairs beautifully with other low-carb, gluten-free, or keto-friendly dishes. Here are some easy suggestions:
- Grilled Chipotle Chicken: If you are craving Greek chicken salad, then add sliced grilled chicken to my recipe, and you will enjoy a delicious salad!
- BBQ Lamb Chops: Enjoy a hearty and comforting meal by serving the fresh salad alongside savory smothered pork chops.
- Crispy Oven Roasted Chicken: Combine the textures and flavors of crispy oven-roasted chicken with the vibrant salad for a delightful dining experience.
- Pan Seared Cod: Light and flaky pan-seared cod complement the lightness of the Greek Salad, creating a fresh and healthy meal.
- Herb Crusted Rack of Lamb: The herbaceous crust of the rack of lamb pairs elegantly with the Mediterranean flavors of the Greek Salad.
Storage Instructions
Once this salad is made, it does not store well overnight. The tomatoes tend to fall apart, and the cucumbers lose a lot of water, so storing this salad is a bit tricky, but don't worry! My storage tips are here to the rescue:
- Keep the vegetables and dressing separately to store this Greek salad in advance. Combine just before serving to maintain freshness.
- Add chunks of feta cheese last and avoid tossing to prevent it from crumbling too quickly.
Note: This salad is best enjoyed fresh and should not be reheated. Plus, it is not suitable for freezing either.
Recipe Conclusion
This Greek Salad has a beautiful mix of sliced red onions, bell peppers, tomatoes, cucumbers, and Kalamata olives. Topped with salty feta, drizzled with quality olive oil, and sprinkled with oregano, this horiatiki salad captures the essence of summer—fresh, vibrant, and easy to prepare on a hot day when you want to stay out of the kitchen.
I personally love making this authentic Greek salad because it is super easy and quick. It's become a go-to recipe for gatherings, and everyone admires its simplicity and flavors. So, gather your loved ones, savor the Mediterranean flavors, and enjoy this easy salad recipe together!
More Healthy Salad Recipes:
Seeking more healthy summer side dishes? Check out the following list of salad recipes that you will love to enjoy on a low carb or keto diet:
FAQs
Yes, Greek salad is generally considered healthy. It's packed with fresh vegetables and beneficial fats from olive oil.
You can slice cucumbers into thin rounds or dice them into bite-sized pieces.
Greek Salad (Authentic Horiatiki Recipe) 🥗
Ingredients
Salad Ingredients:
- 4 medium-sized tomatoes chunked
- 2 Anaheim peppers sliced
- 1 medium-sized cucumber halved lengthwise and chunked
- ½ medium-sized red onion thinly sliced and soaked in water for 10 mins
- ½ cup Kalamata olives
Greek Salad Dressing Ingredients:
- ¼ cup olive oil
- 2 tablespoons red wine vinegar
- 1 ½ teaspoons dried oregano
- ½ teaspoon kosher salt
Marinated Feta Ingredients:
- 200 g about 7 ounce block of feta cheese, cut into cubes
- ¼ cup olive oil
- 1 teaspoon Herbs de Provence
- 1 clove garlic minced
- Zest of ½ lemon
- ¼ teaspoon red chili flakes
- ¼ teaspoon black pepper
Instructions
Preparation Steps
- Gather all the tools and ingredients for this recipe.
- Cut the tomatoes into chunks.
- Half the cucumbers lengthwise.
- Soak medium-sized red onion for 10 minutes, then thinly slice it.
- Slice Anaheim peppers.
- Cut feta cheese into cubes.
- Mince garlic cloves.
Instructions
- Mix the olive oil, Herbs de Provence, minced garlic, lemon zest, red chili flakes, and pepper in a bowl.
- Place feta cubes in a shallow dish or a sealable container. Pour the marinade over the feta, ensuring each piece is well-coated. Allow to marinate at room temperature for about 1 hour.
- If marinating longer, refrigerate and bring to room temperature before serving.
- Whisk olive oil, red wine vinegar, dried oregano, and kosher salt in a small bowl until well blended.
- Combine juicy tomatoes, crisp cucumbers, red onion, Anaheim peppers, and Kalamata olives in a large serving bowl.
- Drizzle the dressing over the salad and toss gently to ensure everything is evenly coated.
- Just before serving, gently fold in the marinated feta, carefully not to break the cheese cubes.
Notes
Nutrition
“This website provides approximate nutrition data and information for convenience and as a courtesy only.”
Recent Low Carb Recipes:
Is it low carb? Learn more about it:
Dave says
Yummy! This looks amazing and I love the marinated feta.
Scott Groth says
Hi Dave! My wife went to Greece in late 2023 and sent me a picture of this salad she was eating… I had to recreate it with the marinated feta and it is so good. If you have any other recipes you would like to see, please let me know! Have a great day in the kitchen- Scott
Mollie says
It does look delicious, but certainly not authentic!
Scott Groth says
Hi Mollie:
Thanks for the comment… and as mentioned in the post itself, with the exception of the marinade for the feta, this is based off of an authentic Greek salad that my wife had while visiting Lesbos. Not sure that it can get much more authentic than that!
Have a great day in the kitchen-
Scott