Quick Keto Greek Salad – Traditional Mediterranean Flavors Without the Carbs
Ever wondered if you could enjoy the bright, tangy flavors of authentic Greek salad while staying in ketosis? This keto Greek salad proves you absolutely can have your Mediterranean fix without derailing your low-carb lifestyle.
KEY INFO
Prep time: 15 minutes
Cook time: None
Total time: 15 minutes
Servings: 4 (as side) or 2 (as main)
Difficulty level: Easy
Dietary tags: Keto, Low-carb, Vegetarian, Gluten-free
EQUIPMENT NEEDED
- Large mixing bowl
- Sharp chef’s knife
- Cutting board
- Measuring cups and spoons
- Small whisk or fork
Simple alternatives:
Use a large serving bowl to skip transferring dishes
A spoon works fine instead of a whisk
INGREDIENTS
For the salad:
• 1 large English cucumber (300g/10oz)
• 4 oz cherry tomatoes, halved (115g) – use sparingly for strict keto
• ½ medium red onion, thinly sliced (80g/3oz)
• 1 green bell pepper, diced (150g/5oz)
• ½ cup Kalamata olives, pitted (75g/2.5oz) – black olives work too
• 6 oz feta cheese, cubed (170g) – goat cheese as alternative
• 2 tablespoons capers (optional)
For the dressing:
• ¼ cup extra virgin olive oil (60ml/4 tbsp)
• 2 tablespoons red wine vinegar (30ml)
• 1 teaspoon dried oregano
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 tablespoon fresh lemon juice
METHOD
- Prep your cucumber properly
Cut cucumber in half lengthwise, scrape out seeds with a spoon, then slice into half-moons about ¼-inch thick. - Handle tomatoes with care
Halve cherry tomatoes and gently squeeze out excess juice and seeds – this prevents your salad from getting watery. - Slice onion paper-thin
Use your sharpest knife to get whisper-thin slices – thick onion pieces will overpower everything else. - Dice bell pepper uniformly
Cut into ½-inch pieces so every bite has the perfect crunch. - Make your dressing sing
In a small bowl, whisk olive oil, red wine vinegar, oregano, salt, pepper, and lemon juice until completely emulsified (about 30 seconds of vigorous whisking). - Combine like a pro
Add cucumber, tomatoes, onion, bell pepper, and olives to your large bowl. Pour dressing over vegetables and toss gently. - Add feta last
Fold in feta cubes carefully – you want chunks, not crumbles. - Let flavors marry
Chill for 30 minutes minimum before serving for best flavor development.
CRUCIAL TIPS
- Salt control is everything – taste before adding extra salt since olives and feta are naturally salty
- Don’t overdress – start with ¾ of the dressing, add more if needed
- Cucumber prep matters – removing seeds prevents soggy salad
- Serve immediately after final toss to maintain texture
STORAGE & VARIATIONS
Storage:
Keep in fridge up to 3 days in airtight container
Store dressing separately if meal prepping
Scaling:
Recipe doubles perfectly for gatherings
For single serving, use ¼ of ingredients
Common mistakes to avoid:
• Over-mixing breaks up feta
• Adding dressing too early makes vegetables soggy
• Forgetting to taste-test seasoning
Keto-friendly variations:
• Protein boost: Add grilled chicken or turkey (3-4 oz per serving)
• Stricter keto: Omit tomatoes completely, double the cucumber
• Bulk it up: Add chopped romaine lettuce
• Extra tang: Double the capers and add fresh dill
Net carbs per serving: Approximately 6g (4g without tomatoes)
I’ve been making this salad for years, and it never fails to transport me straight to a Greek taverna. The key is really in that 30-minute chill time – it transforms good ingredients into something magical. Trust the process, and you’ll have a salad that proves keto eating doesn’t mean sacrificing the flavors you love.
