This Mediterranean Salad is a quick and healthy dish that’s packed with flavorful ingredients to keep you full and satisfied for hours!
Looking for a quick dish with big, bold flavor? This Mediterranean salad is bursting with it!
I love throwing together this healthy salad when I want something easy but exciting. It’s full of fresh ingredients with different textures that make every bite a little different and totally delicious.
It’s also low in carbs and packed with protein and healthy fats for a tasty meal that will keep you full and satisfied for hours. It’s a perfect meal when you want to avoid the after-lunch crash!
The other great thing about this salad is that you can make it however you want! No cucumbers? Skip ’em. Out of kale? Use another leafy green. Hate olives? Leave ’em out. You can change it up however you like!
The goal is to create a delicious, healthy salad that’s packed with flavor and fresh, healthy ingredients that will keep you energized all day.
How to make a Mediterranean salad
This tasty dish is easy to throw together in just a matter of minutes.
Step 1: In a small bowl, whisk together the olive oil and red wine vinegar to make the dressing.
Step 2: In a large bowl, toss the kale with the dressing.
Step 3: Add the cucumber, tomato, onion, olives, pepperoncini, and red pepper. Mix gently to distribute the ingredients.
Step 4: Divide the salad between two serving plates and top with the feta cheese and salmon.
This fresh and flavorful salad is sure to become one of your new favorites!
Reducing the sodium
If you’re watching your salt intake, there are a few changes you can make to lower the sodium in this recipe.
Olives, pepperoncini, and feta are all higher-sodium ingredients. Feel free to reduce or even omit any of these items.
Jarred roasted red peppers also have a lot of sodium. But if you don’t want to eliminate them, you can easily roast your own instead!
Simply cook red bell peppers over an open flame or under the broiler until the skin turns black. Next, place them in a covered bowl until they become cool enough to handle. Finally, you can peel, chop, and serve.
Choosing your protein
If you don’t want to use salmon, there are plenty of other proteins that are perfect with this dish.
Chicken is an easy substitute. It’s a great lean protein to use in place of fish. And, if you’re anything like me, you probably have leftover chicken in your fridge on most days.
For vegetarians or vegans, try using chickpeas or white beans instead. Either one will be a great addition to all the Mediterranean flavors in the salad.
Feel free to use any protein that works best for you!
Making ahead of time
This salad is best served immediately. If you try to store a salad that’s already been tossed in dressing, the greens will get soggy and wilt.
However, you can prep all the ingredients ahead of time. That way, when you’re ready to enjoy your salad, all you have to do is throw it on your plate!
Cooked salmon should be stored in an airtight container in the refrigerator and will last for 3-4 days.
The vegetables can also be chopped and stored covered in the refrigerator. They will lose their crispness over time, so it’s best to chop them the day before or the morning you plan to make your salad.
Other healthy salad recipes
Anyone that thinks salads are boring hasn’t been eating the right salads! Here are a few more recipes for healthy, delicious, totally non-boring salads that I think you’ll enjoy:
You can also take a look at this collection of Diabetes-Friendly Salad Dressings for even more inspiration.
When you’ve tried this salad, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
- 1/4 cup olive oil
- 3 tablespoons red wine vinegar
- 1 cup shredded baby kale or other leafy greens
- 1 cup cucumber (chopped)
- 1/2 cup tomato (chopped)
- 1/4 cup red onion (finely chopped or thinly sliced)
- 12 Kalamata olives (pitted)
- 4 pepperoncini peppers (sliced)
- 1/4 cup roasted red pepper (sliced)
- 1/4 cup crumbled feta or goat cheese
- 6 ounces cooked salmon
- In a small bowl, whisk together the olive oil and red wine vinegar to make the dressing.
- In a large bowl, toss the kale with the dressing.
- Add the cucumber, tomato, onion, olives, pepperoncini, and red pepper. Mix gently to distribute the ingredients.
- Divide the salad between two serving plates and top with the feta cheese and salmon.