What is in a traditional Greek salad?

A traditional Greek salad includes ripe tomatoes, crisp cucumbers, sliced red onion, green bell pepper, Kalamata olives, and blocks or cubes of feta cheese. It’s seasoned with dried oregano and dressed with extra virgin olive oil and vinegar — often red wine or apple cider vinegar. You won’t find lettuce in the authentic version, and the ingredients are kept chunky, allowing each bite to deliver bold, distinct flavor.

Why do they call it Greek salad?

It’s called Greek salad because it reflects ingredients and traditions deeply rooted in Greek culture and cuisine. The dish, known locally as “Horiatiki,” originated in rural Greek villages where farmers combined fresh, seasonal produce with preserved items like olives and feta. As it spread globally, it retained the name “Greek salad” to honor its Mediterranean heritage and regional identity.

What can I put in my Greek salad?

While tradition is sacred, Greek salad is also wonderfully adaptable. You can add grilled chicken, chickpeas, quinoa, avocado, or even fruit like orange slices or pomegranate seeds. Herbs like dill or mint can elevate the freshness. Pickled onions or banana peppers add tang, and for extra crunch, you can top it with toasted seeds or nuts. Just keep the base — tomato, cucumber, onion, olives, and feta — intact to maintain its Greek soul.

Why is Greek salad so healthy?

Greek salad is healthy because it’s rich in fiber, antioxidants, and heart-healthy fats — without excess calories or processed ingredients. Tomatoes offer lycopene, olive oil delivers anti-inflammatory benefits, and cucumbers and onions support digestion. Feta provides protein and calcium in modest portions. All together, it fits perfectly into a Mediterranean diet known for reducing chronic disease risk and supporting long-term wellness.

Greek Salad – Fresh, Healthy & Packed with Bold Mediterranean Flavor

Description

Greek Salad made simple: bold, fresh, and healthy with feta, olives, and crisp veggies. A classic Mediterranean recipe in 15 minutes.

Ingredients

For the Salad:
- 3 medium ripe tomatoes
- 4 Persian cucumbers (about 8 inches long)
- 1/2 small red onion
- 1 small green bell pepper
- 8 oz feta cheese, cut into cubes
- 1/2 cup (about 5.5 oz) Kalamata olives
- 1 tsp dried oregano
For the Dressing:
- 1 garlic clove, minced
- 1 tsp dried oregano
- 1/4 tsp salt
- Fresh ground black pepper to taste
- 3 tbsp apple cider vinegar (as a substitute for red wine vinegar)
- 6 tbsp extra virgin olive oil

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Instructions

Combine all dressing ingredients in a jar or small container with a lid. Shake well until fully mixed. Let sit for 20 minutes to develop flavor.
Cut tomatoes into wedges, then chop each wedge into smaller chunks. Remove any excess seeds if they are too watery.
Slice cucumbers into rounds about 1/5-inch thick. If they’re large, cut them in half lengthwise before slicing.
Thinly slice the red onion into rings or half-moons. To reduce sharpness, soak slices in water for 15 minutes, then drain.
Slice the bell pepper into short strips.
Cube the feta into small bite-sized pieces.
In a large bowl, combine the tomatoes, cucumbers, onion, bell pepper, feta, and olives. Sprinkle with oregano.
Pour the dressing over the salad and toss gently to mix.
Serve immediately for the freshest taste.

Prep Time: 15 minutes
Cook Time: 00 minutes
Category: Healthy Salad Recipes
Method: No-Cook
Cuisine: Greek