Greek Salad: A Nutritious Dish

Greek Salad: A Nutritious Dish

Are you looking for a delicious and healthy meal that is easy to make? Look no further than the classic Greek salad! This dish is packed with fresh vegetables, tangy feta cheese, and a flavorful dressing that will leave you feeling satisfied and energized. In this post, we'll give you the recipe for Greek salad along with calorie content, nutritional value breakdown, fun food hacks, additional vegetables to use, substitution list, serving size information, and suggestions for pairing.

An Interesting Fact

The Greek salad, also known as Horiatiki salad, is a popular dish that originated in Greece. It is a traditional Mediterranean salad typically made with fresh, uncooked vegetables and other ingredients. While the exact origins of the Greek salad are not definitively known, it has been a part of Greek cuisine for many years and is believed to have developed in the mid-20th century.

The key ingredients of a Greek salad usually include tomatoes, cucumbers, red onions, bell peppers, olives, and feta cheese. These ingredients are typically combined in a large bowl and seasoned with salt, oregano, and olive oil. The salad is often garnished with fresh herbs, such as parsley or basil.

The Greek salad is known for its simplicity and the emphasis on using high-quality, fresh ingredients. It is a reflection of the Mediterranean diet, which emphasizes fruits, vegetables, whole grains, legumes, and olive oil.


  • 1 head of romaine lettuce, chopped
  • 1/2 red onion, thinly sliced
  • 1 cucumber, sliced
  • 1 red bell pepper, chopped
  • 1/2 cup Kalamata olives
  • 1/2 cup crumbled feta cheese
  • 1/4 cup olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp dried oregano
  • Salt and pepper to taste


  1. In a large bowl, combine the chopped romaine lettuce, sliced red onion, cucumber, and chopped red bell pepper.
  2. Add the Kalamata olives and crumbled feta cheese to the bowl.
  3. In a separate bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.
  4. Pour the dressing over the salad and toss to combine.
  5. Serve immediately.

Calorie Content and Nutritional Value Breakdown:

This recipe makes 4 servings, and each serving contains approximately:

  • Calories: 190
  • Total fat: 16g
  • Saturated fat: 4g
  • Cholesterol: 16mg
  • Sodium: 485mg
  • Total carbohydrates: 9g
  • Dietary fibre: 3g
  • Sugars: 5g
  • Protein: 5g

Fun Food Hack:

Add some grilled chicken or shrimp to this salad to make it a complete meal. You can also swap out the romaine lettuce for spinach or arugula for a different flavour profile.

Additional Vegetables to Use:

If you want to mix things up, try adding some of these vegetables to your Greek salad:

  • Cherry tomatoes
  • Artichoke hearts
  • Roasted red peppers
  • Radishes
  • Carrots

Substitution List:

Don't have all the ingredients on hand? No problem! Here are some substitutions you can make:

  • Use any type of lettuce or leafy greens instead of romaine lettuce.
  • Swap out the red onion for white onion or shallots.
  • Use any type of vinegar instead of red wine vinegar.
  • Substitute fresh oregano for dried oregano.
  • Use any type of cheese you like instead of feta cheese.

Serving Size Information:

This recipe makes 4 servings, but you can easily double or triple it if you're feeding a crowd. If you're meal prepping, you can divide the salad into individual containers for easy grab-and-go lunches throughout the week.

Suggestions for Pairing:

Greek salad pairs well with a variety of dishes, including:

  • Grilled chicken or fish
  • Lamb chops
  • Grilled vegetables
  • Pita bread and hummus
  • Tzatziki sauce

So there you have it - the recipe for Greek salad along with calorie content, nutritional value breakdown, fun food hacks, additional vegetables to use, substitution list, serving size information, and suggestions for pairing. This dish is a great option for a quick and healthy meal, and it's sure to become a staple in your recipe rotation. Enjoy!

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