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Authentic Greek Salad

4.9 stars, average of 185 ratings

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This classic Greek salad aka Horiatiki is the perfect example of healthy Mediterranean cuisine. It's one of the meals I make at least three times a week, usually as a side to fish and meat.

The key to success is to keep it simple and use the freshest low-carb ingredients. It's the ideal low-carb meal for this time of year as all the vegetables are in season. Greek salad is easy to make, delicious and one of the top 15 meals you should try when visiting Greece! :-)

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Hands-on Overall

Serving size about 2 cups/ 300 g/ 10.6 oz

Allergy information for Authentic Greek Salad

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
Pescatarian
Vegetarian
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Nutritional values (per serving, about 2 cups/ 300 g/ 10.6 oz)

Net carbs8 grams
Protein9.3 grams
Fat27.8 grams
Calories324 kcal

Calories from carbs 10%, protein 12%, fat 78%

Total carbs11.3 gramsFiber3.3 gramsSugars7.3 gramsSaturated fat10.1 gramsSodium757 mg(33% RDA)Magnesium37 mg(9% RDA)Potassium454 mg(23% EMR)

Ingredients (makes 4 servings)

  • 4-5 medium tomatoes (400 g/ 14.1 oz)
  • 1 large cucumber (300 g/ 10.6 oz)
  • 1 medium green pepper (120 g/ 4.2 oz)
  • 1 small red onion (60 g/ 2.1 oz)
  • 16 olives, ideally kalamata (48 g/ 1.7 oz)
  • 4 tbsp capers or more olives (35 g/ 1.2 oz)
  • 1 package feta cheese (200 g/ 7.1 oz)
  • 1 tsp oregano, dried
  • 4 tbsp extra virgin olive oil (60 ml/ 2 fl oz)
  • Optionally: salt, pepper, fresh oregano for garnish

Instructions

  1. Wash and slice the tomatoes. Authentic Greek Salad
  2. Peel and slice the cucumber. Authentic Greek Salad
  3. Halve, deseed and slice the green pepper. Peel and slice the red onion. Authentic Greek Salad
  4. Place everything into a bowl and add the capers, olives, oregano ... Authentic Greek Salad
  5. Add feta and drizzle with extra virgin olive oil. Authentic Greek Salad
  6. Serve immediately and enjoy! This salad can be stored in the fridge for up to a day. Authentic Greek Salad

Ingredient nutritional breakdown (per serving, about 2 cups/ 300 g/ 10.6 oz)

Net carbsProteinFatCalories
Tomatoes, fresh
2.7 g0.9 g0.2 g18 kcal
Cucumber, fresh
1.1 g0.4 g0.1 g9 kcal
Peppers, green bell, fresh
0.9 g0.3 g0.1 g6 kcal
Onion, red, fresh
1 g0.2 g0 g6 kcal
Kalamata olives
0 g0.2 g3.1 g31 kcal
Capers, canned
0.1 g0.2 g0.1 g2 kcal
Feta cheese
2 g7.1 g10.6 g132 kcal
Oregano, dried
0.1 g0 g0 g1 kcal
Olive oil, extra virgin
0 g0 g13.5 g119 kcal
Total per serving, about 2 cups/ 300 g/ 10.6 oz
8 g9.3 g27.8 g324 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (22)

Authentic greek salad are rare and healthy. I know a place nearby that offers authentic greek foods like greek salad, rotisserie chicken, pita wraps and kebabs. It's called El Greco. Their menu comes up with offers and discounts which could allow you to spend less.

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So true! Sometimes they use "feta-style" cheese that's made with cow's milk - it's nowhere near as good. Plus the type of olive oil makes a huge difference: The Virginity Lie: How to Find Real Extra Virgin Olive Oil
That place sounds like a proper Greek taverna to me! 😊

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I am having the hardest time trying to log this recipe into MyFitnessPal.  It does not pull over like it should.  And when I try to put it in manually, the values are still way off.  Is this something you can fix on your side or am I just stick with what I got?

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Hi Melissa, this is a common issue with many apps and websites. The reason is that most apps and websites use crowdsourcing to build their food databases and there isn't much they do to prevent errors. Their priority is quantity rather than quality. As a result, you may end up with missing or inaccurate macros. I explained more about what we do in our app to prevent this in this post: Barcode Scanning and Food Database in the KetoDiet App
We use verified sources so our calculations are accurate in our app and my books. I hope this helps!

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This was absolutely splendid! The oregano really ties it all together. Thank you!

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Thank you! I make Greek salad at least 3 times a week 😊

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What is the right tomato to use to make this?

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Any tomatoes you like: regular, beef, cherry, ...

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Hi! Just need some clarity. The nutritional value given for this recipe are for 1 serving/portion or 4 serving/portions. Ingredients given are for 4 servings. Thanks!

Reply

Hi Shona, nutrition facts are always per serving and this recipe makes 4 of them 😊

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So Iv'e been looking over your meal outline and I'm considering trying this! I can not have dairy, what would you recommend to substitute in this recipe?  

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Hi Ashley, an avocado (1/2 medium per serving) would be a great alternative 😊

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Well, I love this salad, and also use iceberg lettuce.  We can get it where I live in restaurants with either iceberg or romaine.  At home, I also like to add sliced radish, sliced pepperoncini peppers, and add vinegar to the oil.  Salt, pepper with the oregano also.  The oregano really gives it the kick though.

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Iceberg lettuce and radishes sound like a great addition! 😊

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Kalamata olives are the best olives in the world. I love this salad - mercifully simple but utterly delicious.

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I agree - Greek salad is best! 😊

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Looks delicious. Can't wait to btry.

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Thank you! 😊

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This is an excellent salad - love it!

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Thank you Kathy!

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I can tell you have a Greek in your house! 😊) Thanks for sharing!

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Thank you Bill, that's right! 😊

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