A fresh, colourful Greek salad made with cucumbers, tomatoes, black olives, red onion, feta cheese, herbs and a delicious olive oil dressing.
1. Recipe Information
Preparation time: 15 minutes
Cooking time: None
Total time: 15 minutes
Servings: 4 people
Difficulty: Easy
Cuisine: Mediterranean / Greek
Diet: Vegetarian
Meal type: Lunch, dinner or side dish
2. Ingredients
Vegetables
2 medium cucumbers, sliced
3 medium fresh tomatoes, cut into wedges
½ cup cherry tomatoes, halved
1 small red onion, thinly sliced
½ green bell pepper, sliced (optional)
2 tablespoons fresh parsley, chopped
Cheese and olives
150 g feta cheese, cut into cubes
½ cup Kalamata or black olives
½ teaspoon dried oregano
Salad dressing
3 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon red wine vinegar
½ teaspoon dried oregano
¼ teaspoon freshly ground black pepper
Salt to taste
½ teaspoon Dijon mustard (optional)
3. Optional Nuts and Seeds
Nuts are not traditionally included in authentic Greek salad, but they can be added for extra crunch, flavour and nutrition.
2 tablespoons chopped walnuts
2 tablespoons sliced almonds
1 tablespoon pine nuts
1 tablespoon pumpkin seeds
1 tablespoon sunflower seeds
Recommended: Walnuts or almonds work particularly well with feta cheese, olives and fresh vegetables.
Nut nutritional information
Nut
Main nutrients
Walnuts
Omega-3 fatty acids, fibre
Almonds
Vitamin E, magnesium, protein
Pine nuts
Healthy fats, magnesium
Pistachios
Protein, potassium, fibre
Cashews
Magnesium, copper
Pumpkin seeds
Zinc, magnesium, protein
Use approximately 15–20 g of nuts per serving if adding them.
Allergy information: Nuts are optional. Avoid them for anyone with a nut allergy. Check packaged ingredients for cross-contamination. Seeds are not automatically safe for people with allergies.
4. Step-by-Step Preparation
Step 1: Prepare the vegetables
Wash cucumbers, tomatoes, bell pepper and parsley thoroughly. Slice cucumbers into medium-sized rounds and cut tomatoes into wedges.
Step 2: Prepare the onion
Peel and thinly slice the red onion. If you prefer a milder onion flavour, soak it in cold water for 5 minutes and drain.
Step 3: Prepare olives and feta
Drain the olives. Cut feta cheese into medium-sized cubes. Keep some feta pieces slightly larger for garnish.
Step 4: Prepare the dressing
In a small bowl, combine olive oil, lemon juice, red wine vinegar, oregano, black pepper, salt and optional Dijon mustard.
Whisk until thoroughly combined.
Step 5: Combine the vegetables
Place cucumbers, tomatoes, cherry tomatoes, red onion, bell pepper and olives in a large salad bowl.
Step 6: Add the dressing
Pour the dressing evenly over the vegetables. Toss gently to coat everything without crushing the tomatoes.
Step 7: Add feta cheese
Add feta cubes over the salad. Avoid excessive mixing so the cheese retains its shape.
Step 8: Add nuts and garnish
Sprinkle walnuts, almonds or pumpkin seeds if desired. Finish with parsley, dried oregano and a little freshly ground black pepper.
Step 9: Serve
Serve immediately while the vegetables are fresh and crisp.
5. Nutritional Information
Approximate nutritional values per serving (one-quarter of the recipe), without optional nuts:
Nutrient
Amount
Calories
250–300 kcal
Protein
7–9 g
Carbohydrates
10–13 g
Dietary fibre
3–4 g
Total fat
21–25 g
Saturated fat
6–8 g
Natural sugars
5–7 g
Nutritional values vary according to the quantity and brands of feta, olives and olive oil.
6. Health Benefits
Heart health: Olive oil and walnuts provide unsaturated fats.
Digestive health: Cucumbers, tomatoes and onions contribute dietary fibre and water.
Bone health: Feta cheese provides calcium and protein.
Immune support: Tomatoes provide vitamin C and lycopene.
Healthy fats: Olives, olive oil and nuts contribute beneficial unsaturated fats.
Weight management: Vegetables provide volume and fibre, helping make meals satisfying.
7. Frequently Asked Questions (Q&A)
Q1. Can I prepare Greek salad in advance?
Yes. Chop vegetables in advance and refrigerate them separately. Add dressing and feta just before serving.
Q2. Which olives are best for Greek salad?
Kalamata olives are traditionally preferred because of their rich, slightly fruity flavour. Other black olives can also be used.
Q3. Can I replace feta cheese?
Yes. You can use goat cheese or mozzarella, although the flavour will be different.
Q4. Can I make Greek salad without nuts?
Absolutely. Nuts are not essential to the traditional recipe.
Q5. Is Greek salad good for weight loss?
It can be included in a weight-management diet. Pay attention to portions of olive oil, feta and olives because they contribute significant calories.
Q6. Can I add chicken?
Yes. Grilled chicken breast is an excellent addition and increases the protein content.
Q7. Is Greek salad suitable for vegetarians?
Yes, provided the feta cheese is made using vegetarian-friendly rennet.
Q8. Is Greek salad suitable for diabetics?
Generally, it is relatively low in carbohydrates. However, individual dietary needs and portion sizes should be considered.
Q9. Can I replace vinegar with lemon juice?
Yes. Lemon juice provides a fresh, tangy flavour.
Q10. How long can I store Greek salad?
For best quality, serve immediately. Refrigerate leftovers in an airtight container and consume within 1–2 days.
Q11. Can I use regular cucumbers instead of English cucumbers?
Yes. Any fresh cucumber variety works well. Remove large seeds if necessary.
Q12. What can I serve with Greek salad?
It pairs well with grilled chicken, fish, pita bread, hummus, lentil soup and roasted chickpeas.
8. Serving Suggestions
Serve as a light lunch.
Serve alongside grilled chicken or fish.
Pair with whole-wheat pita bread.
Serve with hummus or chickpeas for a more filling vegetarian meal.
Add boiled eggs for additional protein.
9. Storage and Food Safety
Refrigerate prepared salad at 4°C or below.
Store dressing separately whenever possible.
Do not leave the salad at room temperature for more than 2 hours (or 1 hour in temperatures above 32°C).
Keep nuts in a sealed container to preserve freshness.
Use clean utensils when serving.
10. Final Recipe Tips
Choose ripe, firm tomatoes for the best flavour.
Use good-quality extra virgin olive oil.
Do not overdress the salad.
Add feta just before serving.
Use fresh lemon juice rather than bottled juice when possible.
Toast nuts lightly for additional flavour.
Avoid adding too much salt because feta and olives are already salty.