Low Carb Mediterranean Chopped Salad

This is a chopped salad in the Mediterranean style: romaine, cucumber, cherry tomatoes, red onion, bell pepper, Kalamata olives, feta and parsley, tossed in a red wine vinegar and olive oil dressing with oregano. Nothing is cooked. It takes 15 minutes, serves 4, and has 6 grams of carbohydrates per serving. You can serve it right away or let it sit in the refrigerator for 30 minutes first.

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What Goes in the Bowl

The amounts are on the recipe card.

• Romaine (2 cups, chopped): the crunchy base that holds everything together.
• Cucumber (1 cup, diced): adds crispness.
• Cherry tomatoes (1 cup, halved): sweetness and color.
• Red onion (1/2 cup, finely chopped): a sharp bite that balances the sweet tomatoes.
• Bell pepper (1/2 cup, any color, diced): more sweetness and crunch.
• Kalamata olives (1/2 cup, pitted and sliced): a briny note.
• Feta (1/2 cup, crumbled): creamy and tangy.
• Parsley (1/4 cup, chopped): freshness and green color.
• The dressing: 1/4 cup olive oil, 2 tablespoons red wine vinegar, 1 teaspoon dried oregano, salt and pepper. The vinegar brightens the salad, and the oregano gives it the Mediterranean flavor.

Putting It Together

Wash the produce and dry the greens well, a salad spinner helps. Chop the romaine into bite-sized pieces, dice the cucumber and pepper, halve the tomatoes and finely chop the onion.

Whisk the olive oil, vinegar, oregano, salt and pepper in a small bowl until smooth. Put the vegetables, olives, feta and parsley in a large bowl, pour the dressing over and toss gently so every piece is coated. A fork or a mason jar with a lid will mix the dressing if you have no whisk.

Serve immediately for the freshest crunch, or chill for about 30 minutes to let the flavors meld.

Tips

• Buy fresh produce. The salad depends on its vegetables, so look for crisp romaine and cucumbers and ripe tomatoes.
• Season to taste. Adjust the salt, pepper or oregano, or add a splash more vinegar.
• Prep ahead. Chop the vegetables and keep them in airtight containers in the refrigerator. Toss with the dressing when you are ready to eat.
• Keep the dressing separate from leftover salad until serving, so the vegetables stay crisp.

Variations

• Protein: grilled chicken or shrimp on top, or chickpeas for a vegetarian version.
• Goat cheese: use it in place of feta for a tangy, creamy change, or leave the cheese out for a dairy-free salad.
• More vegetables: sliced avocado for creaminess, radishes for crunch, or zucchini.
• Other dressings: lemon-tahini or balsamic vinaigrette work, but check the carbohydrates if you are watching them.

What to Serve With It

Zucchini noodles tossed with olive oil and garlic, roasted vegetables such as bell peppers, broccoli and asparagus, or cauliflower rice sautéed with garlic and herbs all make low-carb sides. For drinks, sparkling water with lemon or an herbal tea such as chamomile or peppermint. A light red wine such as Pinot Noir suits the salty feta and olives.

Nutrition per Serving

One serving has about 210 calories, 18 grams of fat (5 grams saturated), 6 grams of carbohydrates, 2 grams of fiber, 3 grams of sugar, 6 grams of protein and 400 milligrams of sodium.

FAQ

Can I make it ahead of time?

Yes. Prepare the ingredients and store them separately in airtight containers, with the dressing kept apart until you serve.

How long does it keep?

Up to 3 days in the refrigerator when stored properly, though it tastes best within 1 to 2 days.

Does it work for meal prep?

Yes. Chop the vegetables and store them in individual containers, then toss with the dressing when you eat.

Can I use another dressing?

Yes. Lemon-tahini or balsamic vinaigrette both work. Check the carbohydrates if you are watching them.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us