Keto Greek Salad: With an Easy Low Carb Dressing
Keto Greek Salad boasts a low-carb profile featuring sharp, creamy feta cheese, kalamata olives, and a vibrant assortment of keto-friendly vegetables. Whether you stay true to its authentic roots or add an optional low-carb dressing, the Keto Greek Salad is a fail-proof addition to any dinner table.
| serving size | carbs | fibre | net carbs |
|---|---|---|---|
| 1 | 6.9g | 1.9g | 5g |
Keto Greek Salad With an Easy Low Carb Dressing
I can’t get enough of the delicious flavour of an effortless Keto Greek Salad with a homemade low-carb dressing! I could eat it every single day and never tire of it.
This side salad is a must-have on your weekly menu because it’s straightforward and quick to prepare. And let’s face it, most store-bought dressings are packed with sugar, so whipping up your dressing is so rewarding. I’ve even got a fantastic low-carb dressing option that perfectly matches this Keto Greek Salad!
What is a Greek Salad?
I remember growing up in a North London neighbourhood with a strong Greek influence. Even though I’ve been away for over 20 years, I still think about the Greek salad from the local restaurants. Undoubtedly, it featured a generous portion of creamy feta cheese and was drizzled with authentic Greek olive oil. Looking back, I now realize that it was the epitome of a truly authentic Greek salad!
A farmer’s lunch
Okay, you may not be a farmer, but you may have the typical ingredients to make a Greek salad as a Greek farmer. That means feta cheese, kalamata olives, fresh tomatoes, crisp onions, cucumbers, and green peppers. Thus, a Farmer’s lunch.
Horiatiki or Village Salad
In Greek, it’s called Horiatiki, aka Village Salad. It is Greece’s most popular summer dish, served under the warm Mediterranean sun with every meal in every Greek taverna.
Why is Greek Salad popular?
In most North American-style restaurants, you will always find three types of salads on the menu. One of those salads is typically a Greek salad, while the other is a garden (or house) salad and a Caesar salad.
Greek salads offer a refreshing and delicious mix of fresh vegetables, olives, feta cheese, and vinaigrette dressing that caters to various culinary preferences and dietary needs. For instance, they’re keto-friendly and low-carb, include ingredients primarily part of a Mediterranean diet, and do not require lettuce that could become soggy.
A taste of diversity
Growing up in North London, my family, Indian immigrants from the expulsion of Indians living in Uganda, was surrounded by a predominantly Greek-Cypriot community, much like the feta cheese that adds a distinct flavour to the salad.
The streets were filled with Greek bakeries, shops, and other businesses, creating a lively and diverse atmosphere that reminded me of the colourful vegetables in a Greek salad. It was so vibrant that my non-English-speaking mom felt right at home and preferred to buy fresh produce from the local Greek grocer.
Rules for an Authentic Greek Salad
Just as a Greek salad brings together a variety of ingredients, my neighbourhood was a melting pot of different cultures, with Irish, West Indian, Greek, and Turkish communities all contributing to the area’s unique flavour. The influx of Cypriot immigrants in the 50s and 60s added another dimension to the cultural tapestry, much like the varied components of a well-made Greek salad.
As much so that when I have a Greek-themed night, I make this keto and low-carb Greek salad, which my Greek friends are impressed by. So here are some valuable pointers for a traditional Greek salad :
- The traditional Greek salad does not include any leafy greens or lettuce.
- Place a block of Greek feta cheese on the salad vegetables instead of cubes or crumbled pieces.
- Use the freshest ingredients to cut the cucumber and tomatoes into large pieces.
- Green peppers will make your Greek salad more authentic, and it’s always what the Greek farmers have on hand.
- Serve your Greek salad in a shallow bowl accompanied by some bread, or in our case, low-carb bread.
- Drizzle the salad and block of Greek feta with extra virgin olive oil and a dash of vinegar.
- Sprinkle fragrant oregano over the fresh feta block and let the herb blend with the oil and vinegar at the bottom of the bowl.
Nutritional Notes on Carbs and Servings
This classic Greek Salad is satisfying and offers a well-rounded mix of healthy carbohydrates, protein, and beneficial fats. It’s packed with vitamins A and C, serving as an excellent source of potassium and iron while also providing antioxidants.
under 5g net carbs per serving
- 6.9g of carbohydrates
- 1.9g of fibre
- 5g of net carbs
This recipe yields about 4-6 small servings. You can portion it out into individual shallow bowls or serve this delicious Greek salad on a large platter.
Ingredient Notes
Greek Feta cheese
- For a more authentic classic Greek salad, use the best Greek feta cheese made with sheep’s and goat’s milk. I buy the Krinos brand, which comes in a creamy block form as it reaches room temperature, perfect for laying over the vegetables.
Kalamata olives
- Use good-quality pitted whole kalamata olives found in the deli section, where you must fill the plastic containers yourself. Avoid using canned black olives, which taste very different from kalamata olives.
Seasonal Vegetables
- Cucumber: English or Lebanese cucumbers, peeled or skinned, will work. However, slice them into chunks.
- Roma tomatoes: I prefer to use them as they are endless and stay firm even after cutting. Baby tomatoes are a great alternative.
- Red onion: Slice them a little thick or dice them chunky, then soak them in water and a splash of vinegar for a sweeter, less intense taste.
- Green Pepper: An essential ingredient for an authentic Greek salad if accessible, typically more affordable than red peppers, and it truly enhances the flavour, providing a genuine traditional Greek salad taste – the kind you would receive with a gyro.
Classic dressing
- Extra Virgin Olive Oil: The best quality you can find is one from Europe.
- White Balsamic Vinegar: Most Greek salad recipes use red wine vinegar; however, I prefer white balsamic vinegar. It brightens my Greek salad and plumps up the ingredients without altering the colour. It tastes excellent with EVOO.
- Oregano: Dried or fresh is totally what you have on hand. Although I’m sure fresh would elevate this recipe, I use dried since it’s easier to store and I don’t have to worry about finding a way to use it up.
Optional low-carb dressing
This keto dressing is one of my favourites, and I use it frequently. I wanted to share this recipe because it complements the Greek salad well and works great as a marinade for salmon, which pairs deliciously with a Greek salad. Yep, a Salmon recipe post will be coming soon. Put all the ingredients in a food processor and blend until the dressing emulsifies.
- Olive oil
- White balsamic vinegar
- Dijon mustard
- Garlic clove
- Oregano
- Salt
How to Make Keto Greek Salad
1) First, remove the core from the green pepper and peel the onion. Then, slice both vegetables into rings. Next, cut the Roma tomatoes into quarters or eighths lengthwise.
2) To assemble the salad, start by layering a shallow serving bowl with cucumber slices, tomatoes, and green peppers. Then, arrange the onion slices and Kalamata olives over the vegetables.
3) For the finishing touch, slice the Greek feta into large triangular or square pieces and scatter a few pieces over the salad. Finally, drizzle a generous amount of extra virgin olive oil and a splash of white balsamic vinegar over the salad. Don’t forget to sprinkle some oregano for a burst of flavour. Enjoy!
Low Carb Dijon and Oregano Dressing (optional)
The dressing is completely optional, and I frequently prepare it as a convenient option for my husband to drizzle over his Greek Salad when he takes it for lunch. By the way, if you like Dijon mustard, then you may like to try my Winter Kale Salad with Gorgonzola and Dijon dressing.
1) To make the optional oregano and dijon salad dressing, whisk by hand or use an electric blender such as a Ninja or a mini food processor.
2) Add all the ingredients to the blender and pulse a few times until well blended and emulsified.
If your food processor has a small hole in the lid, you can slowly drizzle the olive oil through it to achieve a smooth, creamy, and emulsified dressing.
Storage and Meal Prepping Keto Greek Salad
Storage:
Store the cut-up vegetables and feta separately in airtight containers in the fridge for up to a week.
Lunch box:
For lunch boxes, use compartmentalized containers to keep cut-up feta and vegetables separate, and include a small container filled with the optional low carb Dijon and oregano dressing.
Make ahead:
Prepare all the vegetables in advance and store them in a plastic container in the fridge. Additionally, cut the feta cheese and keep it in a separate container. Then, when you’re ready to make a keto Greek salad, assemble individual portions as needed. This method is incredibly convenient for weeknights.
Frequently Asked Questions
Is Greek salad low-carb?
Greek salad has relatively low carbohydrates, especially if you reduce the amount of tomatoes and onions. While vegetables are the primary source of carbohydrates in Greek salad, they still contain fewer carbohydrates than many other types of salads.
How should the vegetables be cut for a Greek salad?
The vegetables are typically cut into chunky pieces or thick slices. However, the vegetables can be cut into slices or even smaller pieces for children or personal preference. Ideally, all the vegetables should be cut into equal-sized pieces to give the Greek salad a presentable appearance.
Where can I buy white balsamic vinegar?
You can find white balsamic vinegar online or at your local grocery store in the oils and condiments aisle, typically located next to red balsamic vinegar.
Why does Greek salad have no lettuce in it?
Greek salad traditionally does not contain lettuce because it is based on the Mediterranean diet, which emphasizes fresh fruits and vegetables, olive oil, and feta cheese. The absence of lettuce allows the other ingredients, such as tomatoes, cucumbers, onions, olives, and peppers, to take center stage, creating a refreshing and flavourful dish.
What are the best tomatoes to use for a Greek salad
Select ripe, juicy, and flavourful tomatoes like Roma or vine-ripened tomatoes, commonly used due to their firm texture and rich taste. Alternatively, use a handful of whole baby tomatoes.
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Keto Greek Salad with an Easy Low-carb Dressing
INGREDIENTS
- 1 Green Bell Pepper - core removed and sliced into rings
- 1 Red Onion - sliced into thin rings, then rinsed in water
- 4 Roma Tomatoes or a handful of baby tomatoes
- 1 English Cucumber - halved and cut into thick slices
- 1 cup Kalamata Olives - good quality and pitted
- 150 grams Block Greek Feta - cut into triangles or squares
Traditional Dressing
- ¼ cup Extra Virgin Olive Oil for drizzling - add less or more
- 1-2 tbsp White Balsamic Vinegar or Red Wine Vinegar - add less or more
- 2 tbsp Dried Oregano - for garnish, add less or more
- Salt
Optional Dijon and Oregano Dressing:
- ¼ cup olive oil
- 1 tbsp White balsamic vinegar
- ½ tsp Dijon mustard
- 1 Garlic Clove
- ½ tsp Oregano
- ¼ tsp Salt
INSTRUCTIONS
Traditional Greek salad
- First, remove the core from the green pepper and peel the onion. Then, slice both vegetables into rings. Next, cut the Roma tomatoes into quarters or eighths lengthwise.
- To assemble the salad, start by layering a shallow serving bowl with cucumber slices, tomatoes, and green peppers. Then, arrange the onion slices and Kalamata olives over the vegetables.
- For the finishing touch, slice the Greek feta into large triangular or square pieces and scatter a few pieces over the salad. Finally, drizzle a generous amount of extra virgin olive oil and a splash of white balsamic vinegar over the salad. Don’t forget to sprinkle some oregano for a burst of flavour. Enjoy!
Optional dressing
- To make the optional oregano and dijon salad dressing, whisk by hand or use an electric blender such as a Ninja or a mini food processor.
- Add all the ingredients to the blender and pulse a few times until well blended and emulsified.
- If your food processor has a small hole in the lid, you can slowly drizzle the olive oil through it to achieve a smooth, creamy, and emulsified dressing.