Authentic Greek Salad | KetoDiet Blog

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This classic Greek salad aka Horiatiki is the perfect example of healthy Mediterranean cuisine. It's one of the meals I make at least three times a week, usually as a side to fish and meat.

The key to success is to keep it simple and use the freshest low-carb ingredients. It's the ideal low-carb meal for this time of year as all the vegetables are in season. Greek salad is easy to make, delicious and one of the top 15 meals you should try when visiting Greece! :-)

0 days, 0 hours, 0 minutes

Hands-on 10 minutes Overall 10 minutes

Serving size about 2 cups/ 300 g/ 10.6 oz

Allergy information for Authentic Greek Salad

✔ Gluten free ✔ Egg free✔ Nut free✔ Pork free✔ Avocado free✔ Coconut free✔ Fish free✔ Shellfish free✔ Beef freePescatarianVegetarian

Nutritional values (per about 2 cups/ 300 g/ 10.6 oz)

Net carbs8 gramsProtein9.3 gramsFat27.8 gramsCalories324 kcal Calories from carbs 10%, protein 12%, fat 78%Total carbs11.3 gramsFiber3.3 gramsSugars7.3 gramsSaturated fat10.1 gramsSodium757 mg(33% RDA)Magnesium37 mg(9% RDA)Potassium454 mg(23% EMR)

Ingredients (makes 4 servings)

• 4-5 medium tomatoes (400 g/ 14.1 oz)
• 1 large cucumber (300 g/ 10.6 oz)
• 1 medium green pepper (120 g/ 4.2 oz)
• 1 small red onion (60 g/ 2.1 oz)
• 16 olives, ideally kalamata (48 g/ 1.7 oz)
• 4 tbsp capers or more olives (35 g/ 1.2 oz)
• 1 package feta cheese (200 g/ 7.1 oz)
• 1 tsp oregano, dried
• 4 tbsp extra virgin olive oil (60 ml/ 2 fl oz)
• Optionally: salt, pepper, fresh oregano for garnish

Instructions

1. Wash and slice the tomatoes.
2. Peel and slice the cucumber.
3. Halve, deseed and slice the green pepper. Peel and slice the red onion.
4. Place everything into a bowl and add the capers, olives, oregano ...
5. Add feta and drizzle with extra virgin olive oil.
6. Serve immediately and enjoy! This salad can be stored in the fridge for up to a day.

Authentic Greek Salad Step by Step

★★★★★★★★★★4.9 stars, average of 342 ratingsThis traditional Greek salad also known as horiatiki will take you back to your Greek holidays!Hands on10mOverall10mServings4Calories324 kcal Pin it Print Recipe

Ingredients

• 4-5 medium tomatoes (400 g/ 14.1 oz)
• 1 large cucumber (300 g/ 10.6 oz)
• 1 medium green pepper (120 g/ 4.2 oz)
• 1 small red onion (60 g/ 2.1 oz)
• 16 olives, ideally kalamata (48 g/ 1.7 oz)
• 4 tbsp capers or more olives (35 g/ 1.2 oz)
• 1 package feta cheese (200 g/ 7.1 oz)
• 1 tsp oregano, dried
• 4 tbsp extra virgin olive oil (60 ml/ 2 fl oz)
• Optionally: salt, pepper, fresh oregano for garnish

Instructions

1. Wash and slice the tomatoes.
2. Peel and slice the cucumber.
3. Halve, deseed and slice the green pepper. Peel and slice the red onion.
4. Place everything into a bowl and add the capers, olives, oregano ...
5. Add feta and drizzle with extra virgin olive oil.
6. Serve immediately and enjoy! This salad can be stored in the fridge for up to a day.

Nutrition (per serving, about 2 cups/ 300 g/ 10.6 oz)

Calories324kcalNet Carbs8gCarbohydrates11.3gProtein9.3gFat27.8gSaturated Fat10.1gFiber3.3gSugar7.3gSodium757mgMagnesium37mgPotassium454mg My go-to recipes for stress-free meal prep ⭐️ FREE EMAIL BONUS ⭐️Easy, filling, high-protein meals I make on repeat to save time & keep it simple. Yes, I want this!

Detailed nutritional breakdown (per about 2 cups/ 300 g/ 10.6 oz)

Net carbs	Protein	Fat	Calories
Total per about 2 cups/ 300 g/ 10.6 oz
8 g	9.3 g	27.8 g	324 kcal
Tomatoes, fresh
2.7 g	0.9 g	0.2 g	18 kcal
Cucumber, fresh
1.1 g	0.4 g	0.1 g	9 kcal
Peppers, green bell, fresh
0.9 g	0.3 g	0.1 g	6 kcal
Onion, red, fresh
1 g	0.2 g	0 g	6 kcal
Kalamata olives
0 g	0.2 g	3.1 g	31 kcal
Capers, canned
0.1 g	0.2 g	0.1 g	2 kcal
Feta cheese
2 g	7.1 g	10.6 g	132 kcal
Oregano, dried
0.1 g	0 g	0 g	1 kcal
Olive oil, extra virgin
0 g	0 g	13.5 g	119 kcal

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Comments (27)

★★★★★★★★★★ Helene 2 years ago # Reply 1/22/2024 4:19:11 PM

Thank you for the authentic Greek salad recipe. I used to never eat Greek salad when we went to a Greek restaurant, but decided to try it about a year ago when we were out for a family dinner. Now it is my favorite salad. I often serve it on a bed of romaine lettuce to soak up the extra dressing.

Martina @ KetoDiet one year ago # Reply 2/25/2024 2:25:10 PM

Thank you so much! It is a favorite in my house too, we must have it at least 3 times each week! 😊

Joyce Merrill 2 years ago # Reply 4/26/2023 7:05:53 PM

Going to make this tomorrow. I’m going to substitute the green pepper with yellow or red pepper and I’d also like to use goat cheese instead of feta. Would it still be a Greek salad?

Martina @ KetoDiet 2 years ago # Reply 10/12/2023 1:10:26 PM

Sorry for missing this comment! My Greek partner would say "no" but I say "yes"! 😊 I use other types of pepper, depending on what we have.

Natasha (https://freakinhealthy.com/rootd/) 3 years ago # Reply 9/1/2022 8:23:27 AM

A super simple and healthy recipe!!!! So much yum! Cozy, comforting, and hearty!

Henry Price 5 years ago # Reply 8/30/2020 3:02:00 AM

Authentic greek salad are rare and healthy. I know a place nearby that offers authentic greek foods like greek salad, rotisserie chicken, pita wraps and kebabs. It's called El Greco. Their menu comes up with offers and discounts which could allow you to spend less.

Martina @ KetoDiet 5 years ago # Reply 9/4/2020 9:54:31 PM

So true! Sometimes they use "feta-style" cheese that's made with cow's milk - it's nowhere near as good. Plus the type of olive oil makes a huge difference: The Virginity Lie: How to Find Real Extra Virgin Olive OilThat place sounds like a proper Greek taverna to me! 😊

Melissa King 7 years ago # Reply 8/12/2018 7:36:08 PM

I am having the hardest time trying to log this recipe into MyFitnessPal. It does not pull over like it should. And when I try to put it in manually, the values are still way off. Is this something you can fix on your side or am I just stick with what I got?

Martina @ KetoDiet 7 years ago # Reply 8/30/2018 4:19:47 PM

Hi Melissa, this is a common issue with many apps and websites. The reason is that most apps and websites use crowdsourcing to build their food databases and there isn't much they do to prevent errors. Their priority is quantity rather than quality. As a result, you may end up with missing or inaccurate macros. I explained more about what we do in our app to prevent this in this post: Barcode Scanning and Food Database in the KetoDiet AppWe use verified sources so our calculations are accurate in our app and my books. I hope this helps!

Nichole 9 years ago # Reply 7/28/2016 12:18:24 AM

This was absolutely splendid! The oregano really ties it all together. Thank you!

Martina @ KetoDiet 9 years ago # Reply 7/28/2016 8:27:30 PM

Thank you! I make Greek salad at least 3 times a week 😊

Lenore 9 years ago # Reply 7/11/2016 1:34:07 PM

What is the right tomato to use to make this?

Martina @ KetoDiet 9 years ago # Reply 7/11/2016 11:02:36 PM

Any tomatoes you like: regular, beef, cherry, ...

Shona 10 years ago # Reply 2/12/2016 7:02:45 AM

Hi! Just need some clarity. The nutritional value given for this recipe are for 1 serving/portion or 4 serving/portions. Ingredients given are for 4 servings. Thanks!

Martina @ KetoDiet 10 years ago # Reply 2/21/2016 11:22:11 PM

Hi Shona, nutrition facts are always per serving and this recipe makes 4 of them 😊

Ashley 10 years ago # Reply 2/10/2016 1:58:38 PM

So Iv'e been looking over your meal outline and I'm considering trying this! I can not have dairy, what would you recommend to substitute in this recipe?

Martina @ KetoDiet 10 years ago # Reply 2/21/2016 11:20:34 PM

Hi Ashley, an avocado (1/2 medium per serving) would be a great alternative 😊

Donna 10 years ago # Reply 9/19/2015 4:47:38 AM

Well, I love this salad, and also use iceberg lettuce. We can get it where I live in restaurants with either iceberg or romaine. At home, I also like to add sliced radish, sliced pepperoncini peppers, and add vinegar to the oil. Salt, pepper with the oregano also. The oregano really gives it the kick though.

Martina @ KetoDiet 10 years ago # Reply 9/19/2015 8:06:53 PM

Iceberg lettuce and radishes sound like a great addition! 😊

Lukas 10 years ago # Reply 8/1/2015 11:49:24 AM

Kalamata olives are the best olives in the world. I love this salad - mercifully simple but utterly delicious.

Martina @ KetoDiet 10 years ago # Reply 8/1/2015 7:41:48 PM

I agree - Greek salad is best! 😊

paisleygirl 10 years ago # Reply 7/16/2015 1:50:48 AM

Looks delicious. Can't wait to btry.

Martina @ KetoDiet 10 years ago # Reply 7/17/2015 12:15:01 AM

Thank you! 😊

Kathy 10 years ago # Reply 7/2/2015 12:06:14 AM

This is an excellent salad - love it!

Martina @ KetoDiet 10 years ago # Reply 7/6/2015 7:52:19 PM

Thank you Kathy!

Bill 10 years ago # Reply 6/17/2015 9:58:30 PM

I can tell you have a Greek in your house! 😊) Thanks for sharing!

Martina @ KetoDiet 10 years ago # Reply 6/19/2015 1:34:25 PM

Thank you Bill, that's right! 😊

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