Introduction
The Mediterranean diet has long been celebrated as one of the healthiest eating patterns in the world, and this keto adaptation maintains its heart-healthy essence while catering to modern low-carb preferences. This salad draws inspiration from the sun-drenched Greek islands, where fresh vegetables and olive oil are dietary staples. Traditionally served as part of a mezze platter in seaside tavernas, this dish represents the perfect marriage of traditional Mediterranean ingredients with contemporary dietary needs. The combination of ingredients isn't just delicious – it reflects the Mediterranean philosophy of using simple, fresh ingredients to create extraordinary flavors.
Ingredients
• 2 large English cucumbers, halved lengthwise and sliced into 1/4-inch half-moons
• 1 large red bell pepper, diced into 1/2-inch pieces
• 2 cups cherry tomatoes, halved
• 1/2 medium red onion, thinly sliced
• 1 cup Kalamata olives, pitted and halved
• 8 ounces high-quality feta cheese, cubed or crumbled
• 1/4 cup extra virgin olive oil, preferably Greek
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 tablespoon dried oregano, preferably Greek
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup fresh flat-leaf parsley, chopped
Step 1:
In a small bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper to make the dressing
Step 2:
In a large mixing bowl, combine sliced cucumbers, diced bell pepper, halved cherry tomatoes, and sliced red onion
Step 3:
Add halved Kalamata olives and cubed feta cheese to the vegetable mixture
Step 4:
Pour the prepared dressing over the salad ingredients and toss gently to combine
Step 5:
Sprinkle chopped parsley over the salad and toss lightly one final time
Q: Can I make this salad ahead of time?
A: Prepare components up to 4 hours ahead, but dress just before serving to maintain crispness
Q: How can I prevent the salad from becoming watery?
A: Salt vegetables just before serving and ensure cucumbers and tomatoes are well-dried after washing
Q: Is this salad truly keto-friendly?
A: Yes, with only 8g net carbs per serving, it fits well within keto dietary guidelines
• English cucumbers are preferred for their thin skin and fewer seeds, but regular cucumbers can be substituted if peeled and seeded.
• For best flavor, use authentic Greek feta made from sheep's milk.
• The salad is naturally gluten-free and keto-friendly.
• For a dairy-free version, substitute feta with dairy-free alternative or omit.
• Fresh herbs can be adjusted according to preference - mint or dill work well too.
• Salad can be prepared up to 4 hours ahead, but dress just before serving.
Serve immediately or chill for up to 30 minutes before serving. Toss gently before presenting.
Store undressed salad components separately in airtight containers for up to 2 days. Once dressed, consume within 4 hours for best results.
Prepare the dressing first, then chop vegetables while flavors meld. Add feta and dressing just before serving to maintain optimal texture.
- Pat cucumber and tomatoes dry after washing to prevent watery salad
- Slice onions very thinly to prevent overpowering other ingredients
- Allow salad to sit at room temperature for 10 minutes before serving to enhance flavors
Add grilled chicken for a protein boost, or substitute vegetables with seasonal alternatives like artichoke hearts or roasted red peppers. For a vegan version, replace feta with marinated tofu cubes.
Pair with crisp white wines like Assyrtiko or Sauvignon Blanc. Serves well alongside grilled meats or as part of a Mediterranean mezze platter.
Best in summer when tomatoes and cucumbers are at peak freshness, but enjoyable year-round
Contains dairy (feta cheese). May contain traces of tree nuts if processed in facility with other Mediterranean ingredients.
