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• Make My Greek Salad Recipe Like They Do In Greece
• Greek Salad Ingredients
• My Recipe Tips
• Greek Salad (Fresh, Easy Recipe) Recipe card
• Main Dish Pairings
• Recipe Reviews

Make My Greek Salad Recipe Like They Do In Greece

I just got back from a trip to Greece with my family, and there is no dish I will miss more than the bright, fresh Greek salad at every single place we went. They make it a lot like I do at home, but somehow the produce in the Mediterranean Just. Tastes. Better .

I first learned how to make this salad the authentic way from the Greek immigrant owner of a restaurant I worked at in college, and this Greek salad recipe is how I’ve been making it ever since. Here’s why:

• Fresh, simple ingredients – Juicy tomatoes, crisp cucumbers, briny olives, tangy feta… it’s the Mediterranean on a plate. And unlike the Greek salad recipes some U.S. restaurants offer, I don’t add lettuce or other greens. They don’t in Greece, either.
• Quick and easy – I can whip this up in 15 minutes flat. The Greek salad dressing (from my first cookbook actually!) is super quick, but I often keep a batch ready to go to make it even faster.
• Goes with everything – While I love this salad with Mediterranean recipes the most, this is also a perfect side for basics, like chicken drumsticks or my favorite halibut recipe .

With tomatoes and cucumbers at their peak right now, there’s no better time to enjoy this fresh Greek salad. Make it with me for a taste of Greece at home!

“I made the dressing ahead so it made it even quicker to throw together and gave the dressing flavors time to mingle and bloom. I added some cooked, chopped chicken that I just added on top for a complete meal on a 100 degree day. No cooking involved. Absolutely delicious. Will definitely be making it again.” –Diane

⭐⭐⭐⭐⭐

Greek Salad Ingredients

Here I explain the best ingredients for my Greek salad recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Tomatoes – I prefer to make my Greek salad with grape tomatoes or cherry tomatoes, because there’s less chopping and they’re a little sweeter. Larger tomatoes cut into large chunks work, though.
• Cucumbers – Cut them into half moons or quarter moons, depending on their size. If you’ve made my creamy cucumber salad or cucumber onion salad , you know I recommend Persian cucumbers for their sweetness and less seeds. In Greece, we ate a few other types not commonly found in the U.S.
• Red Onions – Slice them thinly, so their flavor doesn’t overpower a single bite. I’ve had Greek salads without them too, so feel free to skip if you’re not a fan. On the island of Crete, we had a version that had green bell pepper instead.
• Olives – I’m partial to kalamata olives and that’s what they usually put in Greek salad in the Mediterranean, but feel free to use green or black. I buy them pitted for less effort.
• Feta Cheese – Feta is the classic, but in Crete I had a version with mizithra. That’s a goat cheese and mountain goats are everywhere there!
• Dressing – I make my own Greek dressing with extra virgin olive oil, red wine vinegar, lemon juice, Dijon mustard, dried oregano, garlic powder, sea salt, and black pepper. I’ve also poured on lemon vinaigrette instead when I had some to use up. If you want to make it even simpler, you can just use EVOO by itself with salt and pepper, which I saw a lot in Greece.

My Recipe Tips

• Mix the Greek salad gently. The tomatoes and olives are delicate, plus the feta tastes better if there are some pieces intact.
• You can add the feta with the veggies or at the end. I combined the feta with the vegetables in the steps and pictures above, but later found that it stays together better if you add it after tossing the veggies with the dressing first.
• Want to add greens? The Greeks don’t add lettuce or other greens to Greek salad, which is always a surprise to many Americans, compared to our salads here in the states. I usually don’t either, but feel free to add romaine lettuce or other greens. You’ll need more dressing.
• You can chop the vegetables and make the dressing in advance. I often store the Greek salad ingredients in separate airtight containers in the refrigerator for 2-3 days, away from the dressing. The dressing will keep for up to 1 month in the fridge.
• If you make the dressing ahead, I recommend whisking right before you pour. It separates as it sits. And if you keep it in the fridge, it tends to solidify so bring it to room temperature first.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 1/2 cups Grape tomatoes (halved; or any chopped tomatoes) ▢
• 3 1/2 cups Cucumbers (cut into half moons) ▢
• 1/2 cup Kalamata olives (pitted and halved) ▢
• 1/2 cup Red onions (sliced thinly into quarter moons) ▢
• 1/2 cup Greek salad dressing ▢
• 1/2 cup Feta cheese (crumbled) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Make the Greek salad dressing here .
2. In a large bowl, combine the tomatoes, cucumbers, kalamata olives, red onions, and feta cheese.
3. Pour the dressing over the Greek salad and toss to coat.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get a nice texture, an option to add greens, and make ahead notes.
• Storage: If you have leftovers of a fully dressed salad, they might last a day or so in the fridge.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Greek Salad Recipe

Main Dish Pairings

I usually serve this Greek salad recipe either with Mediterranean-inspired mains or simple basics. Try it with any of these proteins for a healthy dinner , and add my Greek lemon potatoes or baked feta to make your meal more filling!

• Seafood – My go-to for a fast, light meal is baked salmon . If you want to take it up a notch, try my parmesan crusted salmon or shrimp saganaki .
• Chicken – Try my Mediterranean chicken thighs , marinated Greek chicken , or if it’s nice outside, grilled chicken kabobs .
• Pork – My souvlaki recipe brings me right back to Greece! But you can’t go wrong with simple air fryer pork chops .
• Lamb – I almost always make this Greek salad when we have lamb chops or lamb shoulder chops , and definitely with gyros .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Greek Salad (Fresh, Easy Recipe)

Make my easy Greek salad recipe with fresh ingredients: tomatoes, cucumbers, olives, onions, and feta cheese. Bursting with flavor!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/greek-salad-recipe/

Ingredients

• 3 1/2 cups Grape tomatoes (halved; or any chopped tomatoes)
• 3 1/2 cups Cucumbers (cut into half moons)
• 1/2 cup Kalamata olives (pitted and halved)
• 1/2 cup Red onions (sliced thinly into quarter moons)
• 1/2 cup Greek salad dressing
• 1/2 cup Feta cheese (crumbled)

Instructions

1. Make the Greek salad dressing here .
2. In a large bowl, combine the tomatoes, cucumbers, kalamata olives, red onions, and feta cheese.
3. Pour the dressing over the Greek salad and toss to coat.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get a nice texture, an option to add greens, and make ahead notes.
• Storage: If you have leftovers of a fully dressed salad, they might last a day or so in the fridge.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)