Mediterranean Salad is a bright and fresh mix of crisp cucumbers, juicy tomatoes, tangy olives, creamy feta cheese, and a sprinkle of fragrant herbs. It’s full of colors and flavors that remind me of sunny days by the sea. The textures are perfect together—crunchy, juicy, and a little salty all at once.
I love making this salad when I want something quick but satisfying. The dressing is simple—a little olive oil, lemon juice, and a pinch of salt—and it ties everything together so nicely. One of my favorite tricks is to let it sit for a little while before eating so the flavors get to know each other better.
This salad works well for lunch, as a side dish with just about anything, or even as a light dinner on its own. When I serve it up, I like to add some warm pita bread on the side and maybe a few roasted chickpeas for extra crunch. It always feels like a little getaway to the Mediterranean, right at home.
Key Ingredients & Substitutions
Romaine Lettuce: I like romaine for its crunch and fresh taste. You can swap it for butter lettuce or mixed greens if you want something softer.
Cucumber: English cucumbers work great here because they’re less seedy. If unavailable, regular cucumbers do the job—just peel if the skin feels thick.
Tomatoes: Ripe, juicy tomatoes add sweetness. Cherry tomatoes cut in halves are a nice alternative if large ones aren’t in season.
Red Onion: Thinly sliced red onion gives a mild bite. If you don’t love its sharpness, soak the slices in cold water for 10 minutes to mellow the flavor.
Green Olives: These add a briny punch. Kalamata olives are a tasty swap if you want a richer flavor, but keep them pitted for easy eating.
Feta Cheese: Choose a good-quality block feta for a creamy, tangy taste. For a dairy-free option, try marinated tofu or a vegan feta substitute.
Olive Oil and Lemon Juice: Extra virgin olive oil and fresh lemon juice make the dressing fresh and bright. If lemon isn’t handy, white wine vinegar works well too.
How Do I Get Perfectly Balanced Flavors in My Mediterranean Salad?
Balancing the salad’s flavors comes down to the dressing and letting the salad rest a bit.
- Whisk olive oil and lemon juice well to combine acidity and richness smoothly.
- Season with salt and pepper gradually and taste as you go—you want light seasoning that lifts the ingredients without overpowering.
- Optional oregano adds an herbal note but use sparingly; too much can dominate.
- After tossing the dressing with the salad, let it sit for 10-15 minutes. This softens the veggies slightly and brings the flavors together nicely.
- If using red onion, soaking it before salad assembly reduces sharpness and makes it taste sweeter.
Equipment You’ll Need
- Large salad bowl – I like using a big bowl so I have plenty of space to toss everything easily.
- Sharp knife – for chopping lettuce, veggies, and feta cleanly and quickly.
- Cutting board – a sturdy surface to prep your ingredients safely.
- Measuring spoons – to keep the dressing balanced with olive oil, lemon juice, and seasonings.
- Whisk or fork – for blending the dressing ingredients until smooth.
- Serving utensils – a large spoon or tongs so everyone can enjoy a well-mixed salad.
Flavor Variations & Add-Ins
- Protein boost: Add grilled chicken, shrimp, or chickpeas to make it more filling.
- Cheese options: Use goat cheese or mozzarella if feta isn’t your favorite or want a milder flavor.
- Veggie swap: Include roasted red peppers or cucumbers for extra crunch and color.
- Spice it up: Add a pinch of red pepper flakes or a dash of hot sauce to the dressing for a little heat.
How to Make Mediterranean Salad?
Ingredients You’ll Need:
- 2 cups romaine lettuce, chopped
- 1 large cucumber, sliced
- 2 large tomatoes, cut into wedges
- ½ red onion, thinly sliced
- ½ cup green olives, whole or pitted
- ½ cup feta cheese, cubed
- 2 tablespoons fresh parsley, chopped
- 3 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- ½ teaspoon dried oregano (optional)
- Salt and pepper, to taste
- A pinch of smoked paprika or chili flakes (optional garnish)
How Much Time Will You Need?
This fresh Mediterranean salad takes about 10 to 15 minutes to prepare. There’s no cooking involved, so it’s a quick and easy option perfect for a busy day or a light meal.
Step-by-Step Instructions:
1. Prepare the Salad Base:
Start by placing the chopped romaine lettuce into a large salad bowl. This will be the fresh green base for your salad.
2. Add Fresh Veggies and Olives:
Layer the cucumber slices, tomato wedges, and thinly sliced red onion on top of the lettuce. Sprinkle the green olives evenly around for that classic briny flavor.
3. Add Feta and Parsley:
Distribute the cubed feta cheese evenly over the salad. Then, sprinkle the chopped fresh parsley for a lovely burst of color and freshness.
4. Make and Add the Dressing:
In a small bowl, whisk together the olive oil, lemon juice, dried oregano (if using), salt, and pepper until smooth. Drizzle the dressing over the salad just before serving.
5. Toss and Serve:
Gently toss the salad to combine all the ingredients, or leave it as is if you prefer a composed look. Optionally, sprinkle a pinch of smoked paprika or chili flakes on top for a little extra color and subtle heat. Serve immediately with some crusty bread or as a side to your favorite Mediterranean dishes. Enjoy!
Can I Use Frozen Vegetables in This Salad?
It’s best to use fresh vegetables for Mediterranean salad to keep the crisp texture and bright flavor. Frozen veggies tend to become watery and lose their crunch when thawed.
How Long Can I Store Leftover Salad?
Store any leftover salad ingredients and dressing separately in airtight containers in the fridge for up to 2 days. Toss them together just before serving to keep everything fresh and crisp.
What Can I Substitute for Feta Cheese?
If you don’t have feta or prefer a dairy-free option, try using cubed firm tofu marinated in lemon juice and herbs or a vegan feta-style cheese available in many stores.
Can I Make the Dressing Ahead of Time?
Yes! The olive oil and lemon juice dressing can be whisked together and stored in the fridge for up to 3 days. Just give it a quick stir before drizzling over the salad.
