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    Home » Salad Recipes » Keto Greek Salad: Delicious and Low Carb

    Keto Greek Salad: Delicious and Low Carb

    Published: May 4, 2022 by Wendy Polisi Modified: Aug 4, 2022 · 1214 words. · About 7 minutes to read this article.

    Jump to Recipe Print Recipe

    I have a soft spot for salads, and this Keto Greek Salad is a particular favorite.  This recipe tips its hat to a traditional Greek salad in flavor, but we reduce the tomatoes and add chopped romaine lettuce to keep the carbohydrates low.  What we don’t sacrifice is flavor!  This side dish is vibrant, stunning, and oh-so-delicious!

    Close up photo of keto Greek Salad garnished with dill with a bowl of crushed red pepper flakes sitting next to it.

    Looking for a delicious and healthy keto salad recipe? 

    This Greek salad is perfect for you! It is loaded with fresh vegetables tossed with a delicious vinaigrette. 

    This salad is perfect for a quick lunch or as a side to dinner.

    Give it a try and you will be hooked!

    Ingredients for Making Low Carb Greek Salad

    Overhead photo of a red bowl of lettuce, dijon, lemon juice, vinegar, oil, seasonings, cucumber, tomato, olives, and feta.
    • Olive Oil:  This is the time to pull out your best olive oil as it will have a huge impact on the richness of the dressing.
    • Vinegar:  I use red wine vinegar.  Apple cider vinegar or white wine vinegar are also great options.
    • Lemon Juice: Freshly squeezed lemon juice has the most flavor.  Bottled will work in a pinch.
    • Mustard:  I used Dijon mustard, but brown mustard could also be used.
    • Oregano:  If you have fresh oregano, it is a nice addition, but certainly not necessary.  Dried works just fine.
    • Salt and pepper:  Adjust to your liking.
    • Lettuce:  I recommend using romaine lettuce here.  Butter lettuce or even iceberg could be used.  (Because, hey, lettuce isn’t traditional in Greek salad so why not use what you have on hand?)
    • Cucumber:  Remove the seeds before chopping.
    • Tomatoes:  I love tomatoes, but the carbs can add up quickly.  Feel free to use more if you are not keto and just looking for a low-carb keto salad. Either cherry tomatoes or grape tomatoes work in this keto greek salad recipe.
    • Feta:  I find that a chunk of feta in its brine has much more flavor than a container of crumbled feta.
    • Olives:  You can use whatever type of olive you prefer.  I like good quality kalamata olives here.

    Tips & Tricks

    • You can make the salad and dressing ahead of time, but wait to toss it until just before serving.
    • Since we are getting creative with our keto vegetable salad, feel free to add additional toppings.  Red onion, zucchini, or roasted bell peppers are great options.
    • Want to add protein to make this a meal? Chicken or beef are both great options.

    Serving Suggestions

    This keto cold salad is pretty spectacular and just the right match for Keto Salmon, Grilled Lamb Kebabs, Grilled Mahi Mahi, or Keto Lamb Meatballs. For a keto vegetarian meal, pair it with Keto Halloumi Fries.

    Frequently Asked Questions

    Is Greek Salad Keto?


    The dressing used for Greek salad is a key factor to consider. 

    Make sure you use a Greek salad dressing that is keto-friendly.

    Additionally, if you're eating a typical Greek salad with lots of fresh vegetables and cheese, it's possible that you could go over your net carb allowance.  Tomatoes and onions, in particular, are high in carbs and easy to overdo.  

    We’ve adjusted this recipe from the traditional salad, to create a well-balanced Greek salad that can be an enjoyable part of any keto diet.

    Does Greek Salad Contain Lettuce?


    Many people believe that a Greek salad must contain lettuce, but this is actually not the case. 

    The classic Greek salad, also known as horiatiki, is made with tomatoes, cucumbers, onions, feta cheese, Kalamata olives, and seasoned with olive oil and vinegar. Lettuce is not typically included in this dish. 

    As with many low-carb salad recipes, we’ve made adjustments to keep our carbs in check.  As such, we’ve added lettuce here.

    Is Greek Salad Dressing Keto?


    Traditional Greek dressing is often made with olive oil and vinegar or lemon juice, which are both generally considered keto-friendly ingredients. However, some dressings may add sugar, gluten, or other non-keto ingredients, so it's important to read the label carefully. 

    Can olives be part of a keto diet? 


    The answer is yes! Olives are a great source of healthy fats. In fact, much of the calories in olives come from fat. They also contain a fair amount of protein and very few carbs. 

    One ounce (28 grams) of olives contains 2 grams of carbs, 7 grams of fat, and 1 gram of protein. It also contains about 1 gram of fiber.  This makes them a perfect fit for a keto diet. (Actual nutrition depends on the variety; always check your label.) 

    Olives are also high in antioxidants and contain compounds that may protect against the risk of heart disease. So, not only are olives keto-friendly, but they offer health benefits as well.

    Tools Needed to Make Keto Greek Salad

    As an amazon associate, I earn from qualifying sales.

    • Blender or Immersion Blender and Mason Jar
    • Large Bowl

    Storage

    The dressing may be stored in a sealed container in the refrigerator for up to ten days.  If you are planning on storing the dressing more than a few days, dried oregano will hold up better than fresh.

    Untossed salad ingredients may be stored in the fridge for up to two days.

    How to Make Greek Salad Keto

    See the recipe card below for the full instructions and measurements.

    Keto Greek Salad Dressing

    First, start by making your dressing.

    Combine the olive oil, vinegar, lemon juice, mustard, oregano, salt, and pepper in a mason jar or blender.  Blend in your blender or use an immersion blender to process the dressing until it is emulsified.  

    A mason jar with dijon, lemon juice, vinegar, oil, and seasonings.
    Greek salad dressing mixed together in a mason jar.

    Put it Together

    Combine the lettuce, cucumber, tomato, feta, and olives in a large bowl.

    Toss with the desired amount of dressing and serve immediately.

    Greek salad dressing being blended in a jar.
    A bowl with lettuce, olive, cucumber, feta, and tomato with a mason jar of Greek salad dressing sitting next to it.

    More Keto Salad Recipes

    • Looking for a quick and easy keto lunch idea? This keto egg salad is perfect! Plus, it's a great way to use up any leftover eggs.  Egg salads don’t get any better than this.
    • The keto broccoli salad is a delicious and healthy side dish that is perfect for any occasion. This salad is easy to make and is sure to please everyone at the table. 
    • Looking for a delicious and healthy keto taco salad recipe? Look no further! This recipe is easy to follow and is sure to be a hit with your family and friends. Featuring flavorful ingredients, this dish is perfect for anyone on a ketogenic diet.
    • Are you looking for a delicious and healthy way to enjoy your spinach? Try this keto spinach salad! It is packed with flavor, and it is perfect for a quick and easy side. 
    Overhead photo of a rustic bowl of keto Greek salad surrounded by small dishes of olives, lemons, crushed red pepper flakes, tomato, and salt.

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      Close up square photo of keto greek salad garnished with dill.
      Print Recipe

      Keto Greek Salad

      If you're looking for a lighter, healthier salad option that still packs plenty of flavors, this keto greek salad is perfect for you! Featuring fresh vegetables and a delicious greek dressing, it's perfect for a summer lunch or dinner.
      Prep Time15 mins
      Total Time15 mins
      Course: Salad, Side Dish
      Cuisine: American, Greek
      Keyword: salad
      Servings: 4
      Calories: 209.89kcal
      Author: Wendy Polisi
      As an Amazon Associate I earn from qualified sales.

      Ingredients

      Dressing

      • ¼ cup extra virgin olive oil
      • 2 tablespoons red wine vinegar
      • 1 tablespoon lemon juice
      • 1 teaspoon Dijon mustard
      • ½ teaspoon dried oregano or ½ tablespoon fresh chopped
      • ½ teaspoon sea salt
      • ¼ teaspoon fresh ground black pepper

      Salad

      • 4 cups chopped romaine lettuce
      • 1 medium cucumber peeled, seeded, and chopped
      • 10 cherry or grape tomatoes halved
      • ½ cup crumbled feta cheese 2 ounces
      • ¼ cup pitted and sliced kalamata olives

      Instructions

      • Make the dressing by combining the olive oil, red wine vinegar, lemon juice, Dijon mustard, oregano, salt, and pepper in a blender or mason jar.
      • Process in your blender, or use an immersion blender to combine.
      • In a large bowl combine the lettuce, cucumber, tomatoes, feta, and olives.
      • Toss with the dressing and serve immediately.

      Nutrition

      Calories: 209.89kcal | Carbohydrates: 6.52g | Protein: 4.28g | Fat: 19.2g | Saturated Fat: 4.58g | Polyunsaturated Fat: 1.75g | Monounsaturated Fat: 11.73g | Cholesterol: 16.69mg | Sodium: 660.74mg | Potassium: 339.58mg | Fiber: 2.29g | Sugar: 2.82g | Vitamin A: 4473.86IU | Vitamin C: 15.47mg | Calcium: 133.83mg | Iron: 1.32mg
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      Welcome

      I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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