Healthy Greek Salad with cucumbers, tomatoes & feta (easy) ️
Healthy Greek Salad with cucumbers, tomatoes & feta (easy) ⬇️ is a easy Greek recipe that serves 2. 250 calories per serving. Recipe by mallorythedietitian on YouTube.
Prep: 10 min | Cook: PT0M | Total: 15 min
Cost: $5.24 total, $2.62 per serving
Ingredients
- 1 medium Cucumber (seeded and diced)
- 2 medium Tomato (cut into wedges)
- 1/4 large Red Onion (thinly sliced)
- 1/2 large Bell Pepper (any color, sliced into strips)
- 1/4 cup Kalamata Olives (pitted, halved)
- 1/2 cup Feta Cheese (crumbled)
- 3 tablespoons Extra Virgin Olive Oil (good quality)
- 2 tablespoons Lemon Juice (freshly squeezed)
- 1 teaspoon Dried Oregano (Greek oregano preferred)
- to taste Salt
- to taste Black Pepper
Instructions
Prep the Vegetables
Wash all vegetables. Dice the cucumber, cut the tomatoes into wedges, thinly slice the red onion, and slice the bell pepper into strips.
Time: PT5M
Make the Dressing
In a small bowl whisk together olive oil, lemon juice, dried oregano, salt, and black pepper until emulsified.
Time: PT2M
Combine Salad Ingredients
Add the cucumber, tomato, red onion, bell pepper, and olives to the mixing bowl. Pour the dressing over the vegetables and toss gently to coat.
Time: PT2M
Add Feta and Serve
Scatter the crumbled feta on top of the tossed salad. Serve immediately or let sit for a few minutes to let flavors meld.
Time: PT1M
Nutrition Facts
- Calories
- 250
- Protein
- 6g
- Carbohydrates
- 10g
- Fat
- 20g
- Fiber
- 3g
Dietary info: Vegetarian, Gluten-Free
Allergens: Dairy
Ingredient Substitutions
- Instead of Cucumber: Zucchini
- Instead of Tomato: Cherry tomatoes (halved)
- Instead of Red Onion: Sweet onion, shallots
- Instead of Bell Pepper: Pimiento
- Instead of Kalamata Olives: Black olives
- Instead of Feta Cheese: Goat cheese, cotija
- Instead of Extra Virgin Olive Oil: Avocado oil
- Instead of Lemon Juice: Red wine vinegar (1 tbsp)
- Instead of Dried Oregano: Fresh oregano (1 tsp, chopped)
- Instead of Salt: Sea salt
- Instead of Black Pepper: White pepper
Equipment Needed
- Cutting Board
- Chef's Knife
- Mixing Bowl
- Measuring Spoons
- Salad Spoon or Tongs
Critical Steps — Do Not Skip
- Chop vegetables uniformly for even texture.
- Emulsify the dressing properly to avoid separation.
- Add feta at the end to keep its texture intact.
Chef Tips from the Video
- Use the freshest, ripe tomatoes for the best flavor.
- Chill the feta cheese before crumbling for cleaner pieces.
Troubleshooting
Salad becomes watery.
Pat vegetables dry after washing and add dressing gradually, tasting as you go.
Dressing separates.
Whisk vigorously or use a small blender to emulsify; add a pinch of mustard if needed.
Storage
Refrigerator: Store dressing separately and keep salad in an airtight container for up to 2 days.
Freezer: Not recommended; texture will degrade.
Room temperature: Can sit at room temperature for up to 1 hour after dressing.
Make-Ahead Tips
- Prep all vegetables and store them in a sealed container in the fridge.
- Keep the dressing in a separate jar; combine just before serving.
Frequently Asked Questions
What is the cultural significance and history of Greek salad in Mediterranean cuisine?
Greek salad, or "Horiatiki," originates from the countryside of Greece where fresh, seasonal vegetables were combined with feta and olives. It reflects the Mediterranean emphasis on simple, wholesome ingredients and is a staple at family meals and tavernas across Greece.
What are the traditional regional variations of Greek salad in Greece?
In Crete, the salad may include capers and a drizzle of local extra‑virgin olive oil, while in the islands of the Aegean, ripe figs or fresh herbs like dill are sometimes added. The core ingredients—tomato, cucumber, onion, olives, and feta—remain consistent.
How is Greek salad traditionally served in Greece?
Greek salad is typically served at room temperature on a large platter, often accompanied by crusty bread for soaking up the olive‑oil dressing. It is a common starter or side dish during lunch and dinner, especially on warm days.
What occasions or celebrations is Greek salad traditionally associated with in Greek culture?
Greek salad appears at everyday family meals, but it is also a staple at summer gatherings, beach picnics, and religious holidays like Easter, where fresh produce symbolizes renewal and abundance.
What other Mediterranean dishes pair well with this Greek salad?
Pair it with grilled fish such as branzino, lamb souvlaki, or a simple pita‑filled gyro. It also complements lentil soups, roasted vegetables, or a side of hummus for a balanced Mediterranean plate.
What are the authentic traditional ingredients for Greek salad versus acceptable substitutes?
Authentic ingredients include ripe tomatoes, cucumber, red onion, green bell pepper, Kalamata olives, feta cheese, extra‑virgin olive oil, lemon juice or red wine vinegar, and dried oregano. Acceptable substitutes are zucchini for cucumber, black olives for Kalamata, and goat cheese for feta if a milder flavor is desired.
What are the most common mistakes to avoid when making Greek salad?
Common mistakes include over‑dressing the salad, using low‑quality olive oil, and chopping vegetables too finely which releases excess water. Also, adding feta too early can cause it to crumble into the dressing, losing its texture.
Why does this Greek salad recipe use lemon juice instead of red wine vinegar?
Lemon juice provides a bright, citrusy acidity that balances the richness of olive oil and feta, staying true to many traditional Greek preparations that favor fresh lemon over vinegar.
Can I make Greek salad ahead of time and how should I store it?
Yes, you can prep the vegetables and keep them in an airtight container in the refrigerator for up to 2 days. Store the dressing separately and toss together just before serving to prevent sogginess.
What texture and appearance should I look for when making Greek salad?
The vegetables should be crisp‑tender, the olives glossy, and the feta crumbly but not mushy. The dressing should lightly coat each piece without pooling at the bottom of the bowl.
How do I know when the Greek salad is done cooking?
Since this is a no‑cook dish, "done" means the vegetables are clean, chopped to uniform size, and the dressing has been evenly tossed. Taste for seasoning balance before serving.
What does the YouTube channel mallorythedietitian specialize in?
The YouTube channel mallorythedietitian focuses on simple, evidence‑based nutrition advice and quick, wholesome recipes that make healthy eating accessible for busy lifestyles.
How does the YouTube channel mallorythedietitian's approach to Mediterranean cooking differ from other cooking channels?
mallorythedietitian emphasizes nutrient density, portion control, and minimal ingredient lists, often highlighting the health benefits of each component, whereas many other channels may focus more on flavor complexity or elaborate techniques.
Last updated: September 2, 2026
