25 Mediterranean Salad Recipes for a Healthy and Flavorful Lifestyle
FEBRUARY 02, 2023
Mediterranean-style salads are the perfect combination of fresh, flavorful ingredients that make for a delicious and healthy meal. The combination of fresh veggies, herbs, legumes, and spices are sure to tantalize your taste buds.
Whether you're looking for something to take to your next potluck or a quick lunch to eat at home, these 25 Mediterranean salad recipes will give you the inspiration you need to make something that everyone will love. And with these salads, you can be sure that you'll be getting the nutrition you need while still enjoying the unique flavors of the Mediterranean.
Bon appetit!
Foodie Crush
Mediterranean Kale Salad
This hearty Mediterranean Kale Salad with roasted chickpeas, artichoke hearts, olives, sun-dried tomatoes, capers, and pine nuts is brightly dressed in a lemony dressing for a filling lunch or light dinner.
6
214
3
1 hr 20 min
TOTAL TIME
344
CALORIES
$1.95
PER SERVING
View Recipe
I Heart Nap Time
Mediterranean Salad Recipe
This Mediterranean salad with creamy balsamic dressing is full of greens, protein and flavor! Comes together super quickly and tastes so fresh and delicious. Plus it's healthier than most restaurants, too!
15
5 min
TOTAL TIME
557
CALORIES
$2.64
PER SERVING
View Recipe
Cooking LSL
Mediterranean Salad With Spicy Roasted Chickpeas
This Mediterranean Salad With Spicy Roasted Chickpeas is healthy, hearty and also full of protein, vitamins and fiber. Perfect for a weekday lunch.
11
2,733
26
40 min
TOTAL TIME
867
CALORIES
$4.40
PER SERVING
View Recipe
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Unicorns In The Kitchen
Healthy Mediterranean Tuna Salad Recipe
Ditch the mayonnaise and try this Mediterranean tuna salad. This no mayo tuna salad is packed with delicious ingredients like artichokes and herbs.
1
474
4
15 min
TOTAL TIME
341
CALORIES
$2.27
PER SERVING
View Recipe
Slender Kitchen
Easy Mediterranean Salad
This hearty chickpea salad is ready in less than 15 minutes! Made with canned garbanzo beans, fresh veggies, feta cheese, olives, and a homemade red wine vinaigrette. Great for meal prep.
1
53
20 min
TOTAL TIME
270
CALORIES
$7.54
PER SERVING
View Recipe
More Than Meat and Potatoes
Mediterranean Salad
Whether served as a side dish, or the main event, this Mediterranean Salad is a delicious blend of fresh flavors tossed with a mouthwatering red wine vinaigrette dressing.
2
20 min
TOTAL TIME
383
CALORIES
$1.60
PER SERVING
View Recipe
Featured Recipe
Cooklist AI
Mediterranean Bliss Salad
A vibrant Mediterranean salad bursting with fresh flavors of red and yellow cherry tomatoes, avocado, and cucumber, enlivened with a basil pesto dressing. An addition of feta cheese and Kalamata olives brings an extra burst of flavor. This makes for a great light lunch or a crowd-pleasing side dish.
4
20 min
TOTAL TIME
1139
CALORIES
$3.47
PER SERVING
Ingredients
MAIN
6 SERVINGS
1/2 cup feta cheese
crumbled
DRESSING
1 tbsp lemon juice
Directions
START WITH
1
In a large bowl, combine chickpeas, black beans, parsley, mint, cherry tomatoes, and red onion.
MAIN
1
In a large bowl, combine the halved cherry tomatoes, diced avocados, sliced cucumber, diced red onion, crumbled feta cheese, and halved Kalamata olives.
2
In a separate, small bowl, whisk together jalapeno, garlic, olive oil, lemon juice, apple cider vinegar, ground cumin, and paprika until well blended.
DRESSING
2
In a small bowl, whisk together the basil pesto and lemon juice.
3
Pour the dressing over the chickpea mixture and toss gently to coat everything evenly.
FINAL
3
Pour the dressing over the salad and gently toss to combine.
4
Season with salt and pepper to taste. Adjust the seasoning if necessary.
4
Season the salad with salt and pepper to taste, adjusting as needed.
5
Allow the salad to rest for at least 30 minutes in the refrigerator before serving, for the flavors to meld together.
5
Serve the salad immediately, or refrigerate for an hour before serving to allow the flavors to mingle.
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Simple Joy
Mediterranean Salad
This Mediterranean Salad comes together with just a handful of ingredients for an easy chopped vegetable salad. This great salad recipe works as a side dish but also makes a great full meal.
2
66
10 min
TOTAL TIME
124
CALORIES
$0.95
PER SERVING
View Recipe
McKenzie's
Mediterranean Salad
This delicious Mediterranean Salad is packed full of fresh vegetables, olives, feta cheese, and herbs, tossed in a lemony vinaigrette for a bright and flavorful meal.
30 min
TOTAL TIME
645
CALORIES
$2.88
PER SERVING
View Recipe
Health
Mediterranean Salad Jars
Sunday meal prep just got a whole lot easier. This recipe is as simple as tossing all your ingredients into a large bowl, mixing, and then spooning into jars. Seriously. Swap out any ingredient and substitute for your favorite veggies. You can even reduce the fat by using ¼ cup oil and half of a boi...
198
77
20 min
TOTAL TIME
922
CALORIES
$3.61
PER SERVING
View Recipe
Sense & Edibility
Mediterranean Summer Salad
Try a variation on the salad! Use a flavored balsamic or olive oil, different nuts and cheese, or switch up the greens! Best when served immediately after dressing.
1
14
20 min
TOTAL TIME
453
CALORIES
$2.86
PER SERVING
View Recipe
Naturally Ella
Mediterranean Kale Salad
A perfect summer kale salad featuring fresh summer greens, softened kale, and salty olives.
3
2,729
83
15 min
TOTAL TIME
379
CALORIES
$2.77
PER SERVING
View Recipe
The Kitchn
Mediterranean-Style Chopped Salad with Oregano Vinaigrette
This vegetarian chopped salad — packed with farro, chickpeas, and plenty of fresh veggies— gets even better as it sits.
28
60,379
1,073
1 hr
TOTAL TIME
454
CALORIES
$2.09
PER SERVING
View Recipe
Simply Vegetarian 777
Mediterranean Warm Salad
Hearty vegetable salad for winters, from Mediterranean region.
19
20 min
TOTAL TIME
288
CALORIES
$3.42
PER SERVING
View Recipe
Randi Anderson
Mediterranean salad with Falafel
Stuck in a salad rut? Try this Mediterranean salad with baked falafel. Switch it up with this plant-based protein and healthy vegetarian recipe.
1
342
4
1 hr 35 min
TOTAL TIME
393
CALORIES
$2.26
PER SERVING
View Recipe
MyRecipes
Mediterranean Summer Salad
With pasta added, this gives a nice twist to the typical Greek salad. Be sure to use good-quality feta cheese, as it really makes a difference in flavor and creaminess.
11
7
3
25 min
TOTAL TIME
111
CALORIES
$1.12
PER SERVING
View Recipe
Verywell Fit
Ultimate Mediterranean Chopped Salad
This recipe for chopped salad adds Mediterranean flare with chickpeas and a fresh oregano and lemon vinaigrette, making for a healthy lunch or dinner.
297
625
103
20 min
TOTAL TIME
480
CALORIES
$2.64
PER SERVING
View Recipe
3 Scoops of Sugar
Everyday Mediterranean Salad
The Everyday Mediterranean Salad is a salad you can get excited about over and over again. It's made with hearts of Romaine, cucumber, kalamata olives, chickpeas, red onion, and plenty of feta cheese.
2
703
CALORIES
$4.20
PER SERVING
View Recipe
A Nerd Cooks
Mediterranean Chopped Salad – Updated!
Enjoy a crunchy, savory, and refreshing Mediterranean Chopped Salad made with cucumber, tomatoes, olives, feta, and a zesty lemon-garlic dressing – a perfect summer side dish or light lunch!
23
13
20 min
TOTAL TIME
353
CALORIES
$2.78
PER SERVING
View Recipe
Real Simple
Grilled Mediterranean Salad
Remember the pasta salad that adorned every buffet in the '90s? This is a modern refresh, featuring delicious twists of campanelle pasta that are slicked with a balsamic dressing and adorned with crispy cubes of halloumi, grilled vegetables, and fragrant fresh oregano. The ingredients call for zucch...
9
323
73
45 min
TOTAL TIME
629
CALORIES
$2.74
PER SERVING
View Recipe
Bless This Mess
Mediterranean Salad with Roasted Chickpeas
Filled with roasted chickpeas, cucumbers, olives, and artichoke hearts, this Mediterranean Salad is sure to be a favorite.
484
42
50 min
TOTAL TIME
520
CALORIES
$1.82
PER SERVING
View Recipe
How Sweet Eats
Mediterranean Kale Salad
This Mediterranean kale and quinoa salad is a copycat for the delicious Panera Bread Modern Greek Salad with Chicken. Super easy and satisfying!
9
7,649
98
30 min
TOTAL TIME
1244
CALORIES
$6.66
PER SERVING
View Recipe
Real Simple Good
Mediterranean Chicken Salad (Paleo + Whole30)
This quick and easy mediterranean chicken salad is the perfect light meal for spring and summer.Follow Real Simple Good on Pinterest for more delicious recipes!
1
1,610
25 min
TOTAL TIME
785
CALORIES
$4.17
PER SERVING
View Recipe
Clean Eating
Mediterranean Salad with Crispy Chickpeas & Herbed Vinaigrette
Call us chickpea obsessed, but this salad features the beloved legume in two ways – oven-baked to a crisp and then smeared under the salad in hummus form.
52
50 min
TOTAL TIME
704
CALORIES
$3.43
PER SERVING
View Recipe
Mediterranean Steak Salad
Pair this light Greek-style dressing with sliced steak to enjoy a quick and refreshing meal at home.
20 min
TOTAL TIME
1059
CALORIES
$10.08
PER SERVING
View Recipe
Mediterranean Salad FAQ
What is a Mediterranean salad?
What are the common ingredients in a Mediterranean salad?
How should I prepare the vegetables for a Mediterranean salad?
What dressing should I use for a Mediterranean salad?
Can I substitute the ingredients in a Mediterranean salad?
How can I prevent my Mediterranean salad from becoming watery?
How long can I store a Mediterranean salad?
Can I make a Mediterranean salad ahead of time?
How do you tell if Mediterranean Salad is bad?
When does Mediterranean Salad expire?
Tips for storing Mediterranean Salad to extend shelf life
Explore
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18 Delicious and Healthy Chickpea Salad Recipes
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15 Best Chopped Salad Recipes That Make Eating Veggies Fun
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