Mediterranean Healthy Salad
(Fresh, Light & Nourishing)
This Mediterranean Healthy Salad is crisp, colorful, and naturally nourishing—made with fresh vegetables, heart-healthy olive oil, and bright lemon. It’s non-spicy, quick to prepare, and inspired by everyday eating around Greece and the Mediterranean coast. Perfect as a side or a light main.
Prep Time
Prep time: 10–15 minutes
Cook time: 0 minutes
Total time: ~15 minutes
Ingredients
Salad Base
2 cups mixed greens (romaine, arugula, or lettuce)
1 large cucumber, chopped
1 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1/4 cup Kalamata olives, sliced
Protein (optional but recommended)
1 cup chickpeas, rinsed and drained
or grilled chicken, tuna, or boiled eggs
Healthy Fats
1/3 cup feta Cheese, crumbled (optional)
2 tablespoons extra virgin olive oil
Simple Lemon Dressing
1 1/2 tablespoons lemon juice
1/2 teaspoon dried oregano
Salt & black pepper, to taste
Instructions
1. Combine vegetables:
Add greens, cucumber, tomatoes, onion, and olives to a large bowl.
2. Add protein:
Toss in chickpeas or your chosen protein.
3. Dress:
Whisk olive oil, lemon juice, oregano, salt, and pepper. Drizzle over salad.
4. Finish:
Gently toss and sprinkle feta on top (if using). Serve immediately.
Tips & Variations
Extra freshness: Add fresh parsley or mint.
High-protein: Add grilled chicken, tuna, or a boiled egg.
Vegan: Skip feta or use dairy-free feta.
Meal prep: Keep dressing separate; assemble just before eating.
Nutritional Information
Calories: 180 kcal
Protein: 7 g
Fat: 12 g
Carbs: 12 g
Fiber: 4 g