If you love vibrant, fresh flavors, you have to try Mediterranean Salad. This classic dish pulls together crisp greens, juicy tomatoes, briny olives, creamy feta, and a zesty dressing that instantly transports your taste buds to a sunny patio by the sea. Bursting with color and big on texture, this salad is the ultimate expression of healthy, satisfying eating—equally at home as a lunch main or a side for any Mediterranean feast.
Ingredients You’ll Need
The beauty of a Mediterranean Salad lies in its carefully chosen, straightforward ingredients. Each component brings something special, from crunch and color to those signature bold flavors. Here’s what you’ll need, and why it matters:
- Romaine or mixed greens (4 cups, chopped): The crisp base soaks up all the zingy dressing and provides serious crunch with every forkful.
- Cherry tomatoes (1 cup, halved): Sweet, juicy pops of flavor and a sunburst of color in every bite.
- Cucumber (1, diced): Refreshing and hydrating, cucumber brings coolness that balances all the punchy elements.
- Red onion (1/2, thinly sliced): Adds a slight bite and beautiful purple accent; if you want a milder flavor, soak the slices briefly in water first.
- Kalamata olives (1/2 cup, pitted and halved): Provide that unmistakable salty, briny Mediterranean vibe.
- Feta cheese (1/2 cup, crumbled): Creamy, tangy, and totally Greek, feta is what makes this salad so craveable.
- Pepperoncini slices (1/4 cup, optional): For those who like a little tangy heat, these pickled peppers are a game-changer.
- Fresh parsley (2 tablespoons, chopped): Lively herbal brightness to finish the salad and make all the flavors pop.
- Extra virgin olive oil (1/4 cup): Rich, smooth, and loaded with healthy fats, it forms the base of the dressing.
- Red wine vinegar (2 tablespoons): Brings sharpness and tang to marry all the salad components together.
- Dried oregano (1 teaspoon): Classic Mediterranean flavor—use fresh if you want even more aromatic punch.
- Garlic powder (1/2 teaspoon): Savory depth without overwhelming the other flavors; fresh minced garlic is great too.
- Salt and black pepper to taste: Essential for dialing in the flavors perfectly. Start with a pinch and adjust as needed.
How to Make Mediterranean Salad
Step 1: Prep the Vegetables
First things first: wash and dry your romaine or mixed greens. Chop them into bite-sized pieces and get them into your largest salad bowl. Halve your cherry tomatoes, dice the cucumber, and thinly slice the red onion. It’s worth the few extra minutes to prep everything nicely because each piece gets coated in that irresistible dressing and makes for the perfect mouthful.
Step 2: Mix in the Briny and Tangy Ingredients
Now the fun really starts! Add the Kalamata olives and optional pepperoncini slices for those bursts of bold, savory flavor. Sprinkle the crumbled feta cheese right over the top, and finish with a shower of fresh, chopped parsley. The smell will already have your stomach rumbling.
Step 3: Make the Mediterranean Salad Dressing
In a separate small bowl or a jar with a tight lid, pour together the extra virgin olive oil, red wine vinegar, dried oregano, garlic powder, salt, and black pepper. Whisk (or shake!) until the dressing looks creamy and emulsified. The magic balance here is tangy, herby, and just garlicky enough—taste it and see if you want a tad more vinegar or spice.
Step 4: Bring It All Together
Drizzle the dressing generously over your prepared bowl of vegetables, cheese, and herbs. Gently toss everything together right before serving, making sure that every ingredient glistens. If you have a few extra minutes, pop the Mediterranean Salad in the fridge for 10 to 15 minutes—the flavors get even better as they meld.
How to Serve Mediterranean Salad
Garnishes
A big handful of extra parsley right before serving brightens up the plate and the flavor. Lemon wedges on the side are lovely for anyone who likes an extra squeeze of freshness. If you’re feeling fancy, a sprinkle of toasted pine nuts or extra feta crumbles never goes amiss for texture and richness.
Side Dishes
Mediterranean Salad is amazing alongside warm, fluffy pita or crunchy flatbread for scooping. It’s also the perfect partner for grilled chicken, seared shrimp, or roasted chickpeas. For a full spread, pair it with hummus or tzatziki and you’ve basically created your own mezze platter.
Creative Ways to Present
Try serving your Mediterranean Salad inside halved pita pockets for a portable lunch, or heap generous scoops onto individual plates for a striking first course. For parties, layer the salad ingredients in a wide, shallow bowl so every color shines through—you’ll have guests reaching for seconds just to admire it again.
Make Ahead and Storage
Storing Leftovers
If you’ve got leftovers, store them in an airtight container in the fridge. The salad will stay crisp for about a day, but as with most dressed salads, it’s tastiest fresh. If you know you’ll have extra, keep dressing and greens separate and combine just before eating for maximum crunch.
Freezing
Freezing isn’t recommended for Mediterranean Salad as the fresh ingredients will lose their lovely texture and become soggy. However, you can freeze feta cheese or even the dressing by itself if you want to be meal-prep ready for a future salad moment.
Reheating
This salad isn’t one you want to heat up—Mediterranean Salad is all about the cool, crisp crunch and fresh flavors. Instead, enjoy it straight from the fridge or at room temperature for the best experience.
FAQs
Can I make Mediterranean Salad vegan?
Yes! Just swap the feta cheese for your favorite plant-based feta or leave it out altogether. You can also add chickpeas for extra protein and creaminess.
What protein can I add to make this a full meal?
Grilled chicken, flaky tuna, or hearty roasted chickpeas take Mediterranean Salad from side dish to satisfying entrée. Each gives a different spin while working perfectly with the salad’s herbaceous, bright flavors.
How do I cut down on the sodium?
If you want to lower the salt, rinse your olives before adding them and use a reduced-salt feta. Also, taste first before adding extra salt, as the cheese and olives already bring plenty of savoriness to the salad.
Can the dressing be made in advance?
Absolutely! You can whisk or shake up the dressing and keep it in the fridge for up to a week. Just bring it to room temperature and give it a good shake or stir before tossing with the salad.
What other vegetables work well in Mediterranean Salad?
Red or yellow bell peppers, artichoke hearts, or shredded carrots are all lovely additions. Feel free to get adventurous and use what you have—it’s the kind of salad that welcomes variety.
Final Thoughts
If you’re craving something fresh, colorful, and bursting with flavor, give this Mediterranean Salad a try. It’s such a joy to make and share, and I promise it’ll become a classic in your kitchen. Don’t wait—grab your veggies and dive in!
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Mediterranean Salad Recipe
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings
- Category: Salad
- Method: Raw
- Cuisine: Mediterranean
- Diet: Vegetarian, Gluten-Free
Description
This Mediterranean Salad is a refreshing and flavorful dish that’s perfect for a light lunch or as a side. Packed with fresh vegetables, tangy olives, creamy feta cheese, and a zesty dressing, it’s a taste of the Mediterranean in every bite.
Ingredients
Salad:
- 4 cups chopped romaine or mixed greens
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- 1/4 cup pepperoncini slices (optional)
- 2 tablespoons chopped fresh parsley
Dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
Instructions
- Prepare the Salad: In a large bowl, combine the greens, tomatoes, cucumber, red onion, olives, feta cheese, pepperoncini, and parsley.
- Make the Dressing: In a small bowl, whisk together olive oil, red wine vinegar, oregano, garlic powder, salt, and pepper.
- Toss and Serve: Drizzle the dressing over the salad and toss gently to combine. Serve immediately or chill for 10 to 15 minutes for flavors to meld.
Notes
- Add grilled chicken, tuna, or chickpeas for a heartier meal.
- Use fresh oregano and garlic if preferred.
- This salad is also great as a pita filling or served with warm flatbread.
Nutrition
- Serving Size: 1 salad portion
- Calories: 220
- Sugar: 3g
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 5g
- Cholesterol: 15mg
