Mediterranean Salad: Fresh, Bright, Healthy, and Bursting with Flavor

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If you’re searching for a salad that is refreshing, vibrant, and loaded with wholesome ingredients, this Mediterranean Salad will quickly become one of your go-to dishes. Packed with crisp cucumbers, juicy tomatoes, briny olives, creamy feta, fresh herbs, and a dazzling lemon–olive oil dressing, this salad delivers a perfect balance of textures and flavors. It’s light, satisfying, and incredibly versatile — ideal for lunch, dinner, meal prep, potlucks, barbecues, or as a side to almost any protein.

Mediterranean cuisine is celebrated for its simplicity and commitment to fresh, real ingredients — and this salad captures that beautifully. Every element adds something special: the crunch of the cucumbers, the sweetness of tomatoes, the tang of feta, and the punchy brightness of the dressing. It’s naturally gluten-free, vegetarian, and nutrient-rich.

Whether you’re following the Mediterranean diet or just love fresh and flavorful dishes, this salad is a staple you’ll make again and again.

Why This Mediterranean Salad Is So Popular

✔ Packed with nutrient-dense ingredients

Loaded with vitamins, antioxidants, and healthy fats.

✔ Quick and easy

Ready in about 15 minutes — no cooking required.

✔ Perfect for meal prep

Stays fresh and crisp, especially when dressed right before serving.

✔ Versatile

Serve as a side dish, a main, or customize with protein.

✔ Fresh, bright flavors

Lemon, olive oil, herbs, and feta make this salad incredibly refreshing.

Ingredients You’ll Need

This simple salad relies on ultra-fresh ingredients. Choose ripe veggies and good-quality olive oil for the best flavor.

– Ingredients –

  • 1 large English cucumber, diced
  • 2 cups cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1 cup kalamata olives, halved
  • 1 cup feta cheese, crumbled
  • 1/2 cup fresh parsley, chopped

Dressing

  • 1/4 cup extra virgin olive oil
  • 3 tbsp lemon juice
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp honey (optional)

How to Make Mediterranean Salad

1. Prep the Vegetables

Dice cucumbers, slice tomatoes, thinly slice red onions, halve olives, and chop parsley.

2. Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, oregano, salt, pepper, and honey.

3. Toss the Salad

In a large bowl, combine cucumbers, tomatoes, onions, olives, and parsley. Stir gently.

4. Add the Feta

Sprinkle crumbled feta over the top and toss lightly.

5. Serve

Enjoy immediately or refrigerate for 30 minutes to let flavors meld.

Mediterranean Salad

A fresh, vibrant Mediterranean salad made with cucumbers, tomatoes, olives, feta, parsley, and a bright lemon–olive oil dressing. Perfect for lunch, dinner, or meal prep.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 6 bowls
Course: Salad, Side Dish
Cuisine: Greek, Mediterranean
Calories: 170

Ingredients
  

Salad
  • 1 English cucumber diced
  • 2 cups cherry tomatoes halved
  • 0.5 red onion thinly sliced
  • 1 cup kalamata olives halved
  • 1 cup feta cheese crumbled
  • 0.5 cup fresh parsley chopped
Dressing
  • 0.25 cup olive oil extra virgin
  • 3 tbsp lemon juice fresh
  • 1 tsp oregano dried
  • 0.5 tsp salt
  • 0.5 tsp black pepper
  • 1 tsp honey optional

Equipment

  • Mixing bowl
  • Cutting board
  • Chef’s knife
  • Whisk

Method
 

  1. Dice cucumber, slice tomatoes, thinly slice red onion, halve olives, and chop parsley.
  2. In a bowl, whisk together olive oil, lemon juice, oregano, salt, pepper, and honey.
  3. Combine vegetables in a large bowl and toss with dressing.
  4. Add crumbled feta and toss gently.
  5. Serve immediately or chill for 30 minutes to blend flavors.

Notes

Add chickpeas or quinoa to make it heartier. Use fresh herbs for maximum flavor.

Tips for the Best Mediterranean Salad

Use ripe tomatoes

Sweet, juicy tomatoes elevate the flavor dramatically.

Persian or English cucumbers work best

They’re crisp, thin-skinned, and less watery.

Use high-quality olive oil

The dressing is simple — quality matters.

Add feta last

It keeps the crumbles intact and prevents them from dissolving into the dressing.

Serve chilled

This salad tastes best cold, especially on a warm day.

Delicious Variations

Greek Chickpea Salad

Add 1 can of chickpeas for a protein boost.

Mediterranean Quinoa Salad

Add 1 ½ cups cooked quinoa.

Creamy Version

Mix in 2 tablespoons Greek yogurt with the dressing.

Herb Explosion

Add mint or basil for extra brightness.

Crunchy Add-ins

Add sunflower seeds, pine nuts, or sliced almonds.

What to Serve With Mediterranean Salad

This salad pairs beautifully with:

  • Grilled chicken
  • Salmon or shrimp
  • Falafel
  • Hummus and pita
  • Kebabs
  • Couscous
  • Roasted vegetables

It’s also perfect as the main star for a light, refreshing meal.

Make-Ahead & Storage

Make Ahead:

Chop the veggies and make the dressing separately. Combine right before serving.

Refrigerate:

Dressed salad lasts up to 2 days, undressed lasts 4 days.

Meal Prep Tip:

Store feta separately to keep it fresh and crumbly.

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