Mediterranean Salad

Why You’ll Love This Recipe

This Mediterranean Salad is incredibly fresh, easy to make, and bursting with bold, tangy flavor. It comes together in under 20 minutes, requires no cooking, and is endlessly customizable. The balance of juicy tomatoes, crunchy cucumbers, and salty feta makes every bite delicious. It’s naturally gluten-free, vegetarian, and great for meal prep or entertaining.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Cherry tomatoes or vine-ripened tomatoes
• Cucumber
• Red onion
• Kalamata olives
• Feta cheese (block or crumbled)
• Bell pepper (optional)
• Fresh parsley or mint
• Olive oil
• Red wine vinegar or lemon juice
• Garlic (minced)
• Dried oregano
• Salt and black pepper

Directions

1. Prepare the vegetables: Halve the cherry tomatoes, slice the cucumber into half-moons, and thinly slice the red onion. Chop the bell pepper and fresh herbs if using.
2. Assemble the salad: In a large mixing bowl, combine the tomatoes, cucumber, red onion, olives, bell pepper, and crumbled feta.
3. Make the dressing: In a small bowl or jar, whisk together olive oil, red wine vinegar or lemon juice, minced garlic, dried oregano, salt, and pepper until emulsified.
4. Toss and serve: Pour the dressing over the salad and toss gently to combine. Garnish with fresh herbs and more feta if desired. Serve immediately or chill for 10–15 minutes to let the flavors meld.

Servings and timing

This recipe serves 4 people as a side or 2 as a main dish. Prep time is about 15 minutes, and no cooking is required. It’s ready in under 20 minutes from start to finish.

Variations

• Add protein: Include grilled chicken, tuna, or chickpeas for a heartier meal.
• Grain addition: Toss in cooked quinoa, farro, or orzo for a grain-based salad.
• Vegan version: Omit the feta or use a plant-based cheese alternative.
• Creamy twist: Add a dollop of hummus or tzatziki on the side.
• Spicy option: Add sliced pepperoncini or a pinch of crushed red pepper flakes.
• Different herbs: Try fresh dill or basil for a unique flavor profile.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days. For best texture, keep the dressing separate and mix just before serving. This salad is best enjoyed fresh, as the vegetables will release water and soften over time. Do not freeze.

FAQs

Can I make Mediterranean salad ahead of time?

Yes, chop the vegetables and prepare the dressing in advance, but store them separately and combine just before serving.

What kind of tomatoes work best?

Cherry or grape tomatoes hold their shape well, but ripe vine tomatoes or Roma tomatoes also work.

Can I use bottled dressing?

Homemade dressing gives the best flavor, but a quality store-bought Greek or Mediterranean-style vinaigrette can be used in a pinch.

Is this salad low-carb?

Yes, it’s naturally low in carbs and high in fiber, especially without added grains.

Can I add lettuce?

While not traditional, romaine or mixed greens can be added for extra volume and crunch.

How do I keep red onions from being too strong?

Soak sliced onions in cold water for 10 minutes to mellow their sharpness before adding them to the salad.

What’s the best olive oil for the dressing?

Use extra virgin olive oil for the best flavor and nutritional benefits.

Should I use block feta or crumbled?

Block feta tends to be creamier and less salty. Crumble it by hand for the freshest texture.

Can I use green olives instead of Kalamata?

Yes, green olives work well and offer a slightly different flavor profile.

What dishes pair well with Mediterranean salad?

It pairs beautifully with grilled meats, pita bread, hummus, or seafood dishes.

Conclusion

Mediterranean Salad is a bright, healthy, and flavorful dish that brings the tastes of the Mediterranean to your table. Whether enjoyed as a refreshing side or a light main, it’s simple, quick, and full of wholesome ingredients. With endless ways to customize and minimal prep required, this salad is sure to become a staple in your kitchen.

Mediterranean Salad

Print Recipe

Pin Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Mediterranean Salad is a fresh, vibrant mix of tomatoes, cucumbers, olives, and feta cheese tossed in a zesty olive oil dressing. It’s a quick, no-cook dish perfect as a side or light main course, inspired by classic Mediterranean flavors.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 4 servings
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced into half-moons
• 1/4 red onion, thinly sliced
• 1/2 cup Kalamata olives
• 1/2 cup feta cheese, crumbled
• 1/2 bell pepper, chopped (optional)
• 2 tbsp fresh parsley or mint, chopped
• 3 tbsp olive oil
• 1.5 tbsp red wine vinegar or lemon juice
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt and black pepper to taste

Cook Mode Prevent your screen from going dark

Instructions

1. Halve the cherry tomatoes, slice the cucumber, and thinly slice the red onion. Chop the bell pepper and herbs if using.
2. In a large bowl, combine the tomatoes, cucumber, red onion, olives, bell pepper (if using), and crumbled feta.
3. In a small bowl or jar, whisk together olive oil, red wine vinegar or lemon juice, minced garlic, oregano, salt, and pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Garnish with fresh herbs and additional feta if desired. Serve immediately or chill for 10–15 minutes before serving.

Notes

• Soak red onions in cold water for 10 minutes to reduce sharpness.
• Use block feta for a creamier texture and crumble by hand.
• Keep dressing separate until serving if preparing in advance.
• Add grilled protein or grains to make it a full meal.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 220
• Sugar: 4g
• Sodium: 470mg
• Fat: 18g
• Saturated Fat: 5g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 2g
• Protein: 5g
• Cholesterol: 20mg