Keto Greek Salad – Fresh, Flavorful, and Low-Carb

Greek salad is one of those dishes that feels both satisfying and effortless. Crisp cucumbers, juicy tomatoes, briny olives, and creamy feta come together with a bright lemon-olive oil dressing. This keto version keeps all the classic flavors while staying low in carbs.

It’s a great side for grilled meats or a light lunch on its own. If you’re looking for a fresh, no-fuss meal that doesn’t weigh you down, this is it.

Keto Greek Salad - Fresh, Flavorful, and Low-Carb

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• English cucumber (or Persian cucumbers), diced
• Cherry or grape tomatoes (use moderately to keep carbs lower), halved
• Red onion, thinly sliced
• Green bell pepper, sliced
• Kalamata olives, pitted
• Feta cheese, in a block or crumbled
• Fresh parsley and/or fresh oregano (optional but recommended)
• Extra-virgin olive oil
• Fresh lemon (for juice and zest)
• Red wine vinegar
• Dried oregano
• Garlic, minced
• Sea salt and black pepper

Method

 

1. Prep the vegetables: Dice the cucumber, halve the tomatoes, slice the red onion thin, and cut the green bell pepper into strips. Keep the pieces bite-size for easy eating.
2. Make the dressing: In a small bowl, whisk together 1/4 cup extra-virgin olive oil, 1 tablespoon red wine vinegar, 1 tablespoon fresh lemon juice, 1/2 teaspoon lemon zest, 1 small minced garlic clove, 1 teaspoon dried oregano, 1/4 teaspoon sea salt, and a few grinds of black pepper.
3. Combine the base: In a large bowl, add cucumber, tomatoes, onion, bell pepper, and Kalamata olives.
4. Add feta: Crumble the feta over the salad or cut it into small cubes. Feta in brine has the best flavor and texture.
5. Toss gently: Pour the dressing over the salad and toss until everything is lightly coated. Taste and adjust salt, pepper, or vinegar to your preference.
6. Finish with herbs: Sprinkle chopped fresh parsley and/or oregano on top. A little goes a long way for brightness.
7. Rest (optional): Let the salad sit for 5–10 minutes so the flavors meld. Serve cool or at room temperature.

What Makes This Recipe So Good

• Classic flavors, keto-friendly carbs: We keep the iconic Greek salad taste but tailor it to a low-carb lifestyle by using fewer tomato wedges and skipping high-carb add-ins like croutons.
• Fast and no-cook: You can have this on the table in 15 minutes. It’s a perfect last-minute option when you’re short on time.
• Balanced and satisfying: Olive oil, olives, and feta deliver healthy fats that keep you full.
  

  The crunchy vegetables add fiber and freshness without piling on carbs.

• Easy to prep ahead: Chop the veggies and make the dressing in advance. Toss when you’re ready to eat for a stress-free meal.
• Customizable: Add protein like grilled chicken or shrimp, swap herbs, or use different olives to make it your own.

Shopping List

• English cucumber (or Persian cucumbers), diced
• Cherry or grape tomatoes (use moderately to keep carbs lower), halved
• Red onion, thinly sliced
• Green bell pepper, sliced
• Kalamata olives, pitted
• Feta cheese, in a block or crumbled
• Fresh parsley and/or fresh oregano (optional but recommended)
• Extra-virgin olive oil
• Fresh lemon (for juice and zest)
• Red wine vinegar
• Dried oregano
• Garlic, minced
• Sea salt and black pepper

Instructions

1. Prep the vegetables: Dice the cucumber, halve the tomatoes, slice the red onion thin, and cut the green bell pepper into strips. Keep the pieces bite-size for easy eating.
2. Make the dressing: In a small bowl, whisk together 1/4 cup extra-virgin olive oil, 1 tablespoon red wine vinegar, 1 tablespoon fresh lemon juice, 1/2 teaspoon lemon zest, 1 small minced garlic clove, 1 teaspoon dried oregano, 1/4 teaspoon sea salt, and a few grinds of black pepper.
3. Combine the base: In a large bowl, add cucumber, tomatoes, onion, bell pepper, and Kalamata olives.
4. Add feta: Crumble the feta over the salad or cut it into small cubes.
   

   Feta in brine has the best flavor and texture.

5. Toss gently: Pour the dressing over the salad and toss until everything is lightly coated. Taste and adjust salt, pepper, or vinegar to your preference.
6. Finish with herbs: Sprinkle chopped fresh parsley and/or oregano on top. A little goes a long way for brightness.
7. Rest (optional): Let the salad sit for 5–10 minutes so the flavors meld.
   

   Serve cool or at room temperature.

Storage Instructions

• Refrigerate: Store leftovers in an airtight container for up to 2 days. The veggies will soften slightly but stay tasty.
• Keep components separate: For best texture, store the chopped veggies and olives together, keep the dressing in a jar, and add feta just before serving.
• Avoid freezing: Fresh vegetables don’t freeze well and will turn mushy after thawing.
• Revive leftovers: Add a splash of lemon juice or olive oil and a pinch of salt to brighten the flavors.

Health Benefits

• Low in carbs, rich in fiber: Non-starchy vegetables like cucumbers and peppers add crunch and fiber without spiking carbs, making this salad keto-friendly.
• Heart-healthy fats: Extra-virgin olive oil and olives provide monounsaturated fats, which support heart health and help keep you full.
• Protein and calcium from feta: Feta contributes protein and minerals, especially calcium. It also adds satisfying creaminess, reducing the need for carb-heavy sides.
• Antioxidants: Tomatoes, onions, herbs, and olive oil bring antioxidants that support overall wellness and help fight inflammation.
• Electrolytes: Olives and feta contain sodium, which can help maintain electrolyte balance on a ketogenic diet.

Pitfalls to Watch Out For

• Too many tomatoes: Tomatoes are fine in moderation on keto, but using too many can push carbs higher.
  

  Keep the portion moderate.

• Hidden sugars in dressings: Store-bought dressings often contain sugar or fillers. Making your own is the best way to control ingredients.
• Low-quality olive oil: The flavor of this salad depends on good olive oil. Choose extra-virgin olive oil with a fresh, peppery taste.
• Over-salting: Feta and olives are salty.
  

  Taste before adding more salt to avoid overpowering the vegetables.

• Watery salad: If your cucumbers are very juicy, you can scoop out some seeds or pat them dry to keep the dressing from diluting.

Recipe Variations

• Protein boost: Add grilled chicken, shrimp, or salmon to turn this salad into a full meal.
• Avocado Greek salad: Add diced avocado for extra healthy fats and creaminess. It’s a great way to increase satiety without raising carbs much.
• Herb-forward: Swap dried oregano for fresh and add fresh dill or mint for a different aromatic twist.
• Different olives: Try a mix of Kalamata and Castelvetrano olives for both briny and buttery flavors.
• Dairy-free: Skip the feta and add marinated artichoke hearts or extra olives. Use a little more olive oil for richness.
• Zesty dressing: Add a pinch of red pepper flakes or a dash of mustard for extra bite.
• Lower-carb tweak: Reduce tomatoes further and add more cucumber and bell pepper if you’re keeping carbs very strict.

FAQ

Is Greek salad keto?

Yes, with a few adjustments.

Traditional Greek salad is already low in carbs, but it can be made even more keto-friendly by using fewer tomatoes and sticking to a simple olive oil–lemon–vinegar dressing with no added sugar.

How many carbs are in a serving?

Exact counts vary based on portions, but a typical serving of this salad lands around 5–8 net carbs, assuming moderate tomatoes and no high-carb add-ins. If you’re tracking macros closely, measure each ingredient.

Can I meal prep this salad?

Absolutely. Chop the veggies and store them separately from the dressing and feta.

Toss everything together right before serving to keep the texture crisp and fresh.

What can I use instead of feta?

Try goat cheese for a tangy, creamy swap. For a dairy-free option, omit the cheese and add avocado or extra olives for richness.

Do I need both lemon juice and vinegar?

You don’t have to, but the combination creates a balanced, bright flavor. Lemon adds fresh citrus notes, while red wine vinegar adds depth.

Can I add lettuce?

You can, but classic Greek salad doesn’t include lettuce.

If you want extra volume with minimal carbs, add chopped romaine or mixed greens and toss lightly with the dressing.

In Conclusion

This Keto Greek Salad is simple, vibrant, and full of bold Mediterranean flavors. It’s quick to assemble, easy to customize, and satisfying without being heavy. Whether you serve it as a side or add protein for a complete meal, it’s a reliable go-to for fresh, low-carb eating. Keep good olive oil on hand, use the freshest produce you can find, and enjoy a salad that always hits the spot.