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  • by Nicola Boulton September 01, 2022 5 min read

    Keto Mediterranean Greek Salad

    Keto Greek Salad is a low-carb variant of typical Greek salad. It is a stunning jumble of sliced red onions, Kalamata olives, bell peppers, tomatoes, cucumbers, and other ingredients. This article explains Keto Mediterranean Greek salad and how best one can prepare it.

    Every gram of fiber is crucial if you're on a ketogenic diet. Many people on a keto diet don't account for vegetable macros, and some don't measure calories. One can't go wrong with this Keto Greek salad, which features a beautiful mix of sliced red onions, bell peppers, tomatoes, cucumber, Kalamata olives, salty, fresh feta drizzled with olive oil, and a sprinkle of oregano. It embodies all that is wonderful about the summer. It is the perfect thing to whip up quickly when an individual doesn't want to go into the kitchen on a hot day.

    Keto Mediterranean Greek Salad Recipes

    Here are two Keto Mediterranean Greek Salad recipes.

    Recipe One


    • Kalamative olives, cut in half and pitted, 3/4
    • 14 cup finely chopped Italian parsley
    • The Greek Dress
    • Light olive oil, 1/2 cup
    • 1 1/2 pounds of quartered cherry tomatoes
    • 1 large, quartered cucumber without seeds
    • sliced red onion, half a tiny
    • Banana peppers, 1/2 cup
    • Artichoke hearts, half a cup
    • 1 cup of crumbled feta cheese (optional)
    • Red wine vinegar, 1/4 cup
    • 2 squeezed garlic cloves
    • 1 tablespoon of monk fruit granules
    • 1 tablespoon dried oregano
    • 1 tsp. salt
    • 5 teaspoons of pepper
    • 1 tsp. Dijon mustard
    • Lemon juice, two tablespoons


    • In a mason jar, combine all the ingredients for the Greek dressing and shake vigorously. To taste, add any additional salt. The dressing should be set aside.
    • Toss the tomatoes, cucumbers, red onions, artichoke hearts, banana peppers, parsley, olives, and feta in a large mixing container. Drizzle the salad with the dressing and give it a gentle swirl before serving. You can use either the full amount or half of

    the dressing as mentioned above recipe, depending on your preferences.

    Recipe Two


    • of cucumber
    • Green Bell Pepper, 50 grams
    • Olives Kalamata, 50 grams
    • Cherry tomatoes, 100 g
    • Red wine vinegar, 1 tablespoon
    • Feta Cheese, 100 grams
    • 2/TBS of olive oil
    • 5 g of red onions
    • Salt as Desired
    • optional pepper
    • 1 teaspoon fresh oregano or thyme


    • Prepare the vegetables first. To get good, chunky pieces of cucumber, peel the cucumbers, cut them in half lengthwise, cut each half into four pieces, then dice the pieces.
    • Use ordinary tomatoes and cut them in the same pattern as the cucumber slices. Chop each cherry tomato in half if using them.
    • Onions should be thinly sliced into half-moons. If you dislike the taste of raw, sharp onions, you can lessen the bite by briefly submerging them in cold water.
    • Like the cucumbers and onions, dice the bell peppers into large pieces.
    • In a bowl, combine all the sliced vegetables.
    • Pour the extra virgin olive oil into a bowl and whisk to combine. I would strongly advise kalamata olive oil if you can find it.
    • One tablespoon of red wine can be added to the olive oil. If you don't have red wine vinegar, you can substitute lemon juice, but the flavor won't be the same.
    • Season with salt and pepper, and then add the fresh herbs. Whip everything up thoroughly until it emulsifies.
    • Pour the dressing over the salad and toss to combine, coating all the wonderful vegetables.
    • Serve with a slab of feta on top or crumbled as I did.

    The Equipment

    Here are the kitchen tools you'll need to make this keto Greek salad:

    • A knife
    • Salad bowls
    • Jar with lid for storage
    • The manual lemon squeezer or the juicer

    Meiu (2015) explained that these salad bowls are a must-have if one is going to be meal-prepping Greek salads. They come with individual condiment cups and a fork. Combine the salad dressing in a 1-cup glass canning jar. A person can mix the ingredients in a separate bowl if they prefer. Brecht et al. (2020) stated that they could squeeze the lemon by hand if they didn't have an electric juicer or manual lemon. To be sure, a manual squeezer is preferred by most people when it comes to extracting lemon juice.

    Keto Greek Salad Tips & Techniques

    • The red pepper can be swapped out for the green pepper, or the two can be combined.
    • Want to make this a more substantial main dish by adding more protein? Make it complete by grilling some chicken.
    • This recipe is perfect for meal planning. To avoid soggy lettuce, serve the salad with the dressing on the side.
    • Red onion is a must-have in a true Greek Salad. If you're counting macros, make sure to consider that.


    Kemp & Daly (2016) explained that the benefits of cooking Greek salad keto could be summarized as Low-carb Greek salad has several health benefits, as well as additional reasons to make it:

    • Keto Greek salad is a lovely recipe to bring to potlucks and barbecues. Make the salad and reserve the dressing before you're ready to serve it. The enormous bowl can be dressed in two ways: by the host or the guests.
    • Preparation: This salad may be made ahead of time and frozen for quick and easy weekday lunches. There's no need for a side dish because this is a complete dinner.
    • Ideal for heavy eaters: Keto Greek salad is an excellent example of a weight loss-friendly keto meal. Protein-packed, low-calorie food that's also rich in volume and volume.
    • This low-carb Greek salad contains a lot of protein! This one offers more high-quality protein than a Greek salad from Panera or another chain restaurant.
    • This keto diet Greek salad is inherently gluten-free, as are most Greek salads. You may easily adapt this recipe to suit your needs if you're lactose intolerant or vegan. Just replace the proteins (the feta and chicken).


    This low-carb Mediterranean greek salad is ideal if one is searching for a light and healthful salad that's also keto-friendly. The main meal, side dish, or salad can all be served with this dish. Ketogenic diets have a reputation for being bad for the heart, a common complaint. Keto Mediterranean salads hope to change one view about what a low-carbohydrate diet is capable of. Add any fresher vegetables you think will taste excellent, like zucchini.


    Brecht, J. K., Sargent, S. A., Kader, A. A., Mitcham, E. J., Maul, F., Brecht, P. E., & Menocal, O. (2020). Mango Postharvest Best Management Practices Manual: HS1185, rev. 10/2020. EDIS2020(5).

    Kemp, D., & Daly, P. (2016). The Ketogenic Kitchen: Low carb. High fat. Extraordinary health. Chelsea Green Publishing.

    Meiu, G. P. (2015). How to be a real gay: gay identities in small-town South Africa.

    Nicola Boulton
    Nicola Boulton

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