FREE 5-Ingredient Recipe EBook

• Mediterranean Salad Recipe: Why You’ll Love It
• Ingredients & Substitutions
• How To Make Mediterranean Salad
• Storage Instructions
• What To Serve With Mediterranean Chickpea Salad
• More Mediterranean Salad Recipes
• Mediterranean Salad (15 Minutes) Recipe card
• Recipe Reviews

This Mediterranean salad recipe is a spin on a classic Greek salad , with chickpeas added. It’s full of fresh veggies and herbs, and drizzled with a delicious vinaigrette. Plus, like many of my healthy salad recipes , Mediterranean chickpea salad comes together in just 15 minutes for a quick and easy side dish . Add some chicken or a halibut recipe to turn it into a quick and easy lunch!

Mediterranean Salad Recipe: Why You’ll Love It

• Fresh, herby flavor
• Crisp, fresh veggies
• Simple, tangy vinaigrette
• Common ingredients
• Ready in 15 minutes
• Healthy and naturally gluten-free
• Perfect for weeknight dinners , potlucks, and meal prep

Ingredients & Substitutions

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

This salad is brimming with fresh veggies! Feel free to customize with what you have on hand:

• Cucumbers – You can use English cucumbers or Persian cucumbers for Mediterranean salad recipes.
• Grape Tomatoes – I used grape tomatoes, but any tomatoes would work, including cherry tomatoes, roma tomatoes, plum tomatoes, roasted tomatoes , and even sun-dried tomatoes .
• Chickpeas – Also known as garbanzo beans, these add protein, fiber, and a delightful nutty flavor. You could also try white beans, kidney beans, or black beans, but I think a Mediterranean chickpea salad works best with the other flavors here. If you have extra beans left over, use them to make oven roasted chickpeas !
• Bell Peppers – I used diced yellow and red peppers, but you could use any color variety you prefer. You can also use roasted red peppers instead!
• Red Onion – Red onion offers a crunchy texture and subtle sweetness. You could also use diced yellow onions, vidalia onions, or shallots for a similar flavor and texture.
• Feta Cheese – A classic choice for a Mediterranean cucumber salad! You can also use crumbled goat cheese or an aged gouda for a different flavor profile.
• Fresh Herbs – I used fresh parsley and fresh mint, but you can try other fresh herbs such as dill or chives. I don’t recommend using dried herbs here.

VARIATION: Add olives or greens!

Black, green, or kalamata olives would make a great addition with the other flavors here. You can also add lettuce or other greens if you like, and just double the dressing if you do.

Vinaigrette Dressing:

The dressing for this Mediterranean salad is similar to my Greek salad dressing , but this time I cut down on the ingredients to make it even simpler:

• Olive Oil – Avocado oil would also work, but olive oil pairs best with the other flavors in this salad.
• Lemon Juice – Fresh squeezed lemon juice has the best flavor, but you can use bottled lemon juice for convenience. You can also substitute red wine vinegar.
• Dried Oregano – Adds an herby flavor to the dressing. You can also add dried thyme, basil, sage, marjoram, or even Italian seasoning .
• Garlic Powder – Adds a subtle and earthy flavor.
• Sea Salt & Black Pepper

VARIATION: Add Dijon mustard!

If you like the flavor, a teaspoon of Dijon mustard works nicely in this dressing.

How To Make Mediterranean Salad

This section shows how to make Mediterranean chickpea salad, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Toss the veggies. In a large bowl, combine the cucumbers, tomatoes, chickpeas, bell peppers, and red onions.
2. Add the herbs. Stir in the fresh parsley and fresh mint, if using.
3. Make the dressing. In a small bowl, whisk together the vinaigrette ingredients: olive oil, lemon juice, garlic powder, oregano, salt, and pepper.

1. Combine. Drizzle the dressing over the Mediterranean salad. Stir to combine, then top with feta cheese and mix gently. You can adjust salt and pepper to taste if needed.

Storage Instructions

• Store: Keep leftovers in an airtight container in the refrigerator for 1-2 days.
• Meal prep: Cut and chop veggies, whisk together dressing, and store in separate airtight containers for 2-3 days. Mix the Mediterranean chopped salad right before serving.

What To Serve With Mediterranean Chickpea Salad

From grilled meats to stuffed vegetables and more, Mediterranean salad recipes are the perfect accompaniment to a healthy, flavorful Mediterranean-style meals . Here are some ideas:

• Lamb – For a classic Mediterranean feast, try quick and easy air fryer lamb chops or grilled lamb kofta kebab , or for a fancier dish, lamb shanks in a delicious red wine tomato sauce. I also love it as a quick and easy side for gyros !
• Seafood – This fresh salad makes a quick and easy side to classic Greek shrimp or even regular baked shrimp . But, I also love it with the flavors of baked cod .
• Grilled Mains – A fresh Mediterranean cucumber salad is always delicious with skewered meats, like grilled chicken kabobs , quick shrimp skewers , or Greek souvlaki . You can also try it with a juicy sirloin steak !
• Stuffed Veggies – Try stuffed tomatoes or spinach stuffed mushrooms for a Greek-inspired feast.
• Chicken – Although you can’t go wrong with juicy baked chicken breasts or simple grilled chicken thighs , it would be simply elegant with Mediterranean chicken or balsamic chicken .

More Mediterranean Salad Recipes

Enjoy a variety of delicious, healthy salads with these easy-to-make fresh salad recipes inspired by Mediterranean cuisine. They are perfect for any occasion and will bring a flavorful twist to any meal!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 cups Cucumbers (cut into quarter moons) ▢
• 2 cups Grape tomatoes (quartered or halved) ▢
• 2 cups Chickpeas ▢
• 1 cup Bell peppers (diced; I used red and yellow) ▢
• 3/4 cup Red onion (sliced thinly into quarter moons) ▢
• 3/4 cup Feta cheese (crumbled) ▢
• 2 tbsp Fresh parsley (chopped; optional) ▢
• 2 tbsp Fresh mint (chopped; optional) ▢

Vinaigrette Dressing:

• 1/3 cup Olive oil ▢
• 1/4 cup Lemon juice ▢
• 1 tsp Garlic powder ▢
• 1/2 tsp Dried oregano ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

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

1. In a large bowl, combine the cucumbers, tomatoes, chickpeas, bell peppers, and red onions.
2. Stir in the fresh parsley and fresh mint, if using.
3. In a small bowl, whisk together the vinaigrette ingredients: olive oil, lemon juice, garlic powder, oregano, salt, and pepper.
4. Pour the vinaigrette over the salad and toss to coat.
5. Add the feta and mix gently.

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

Nutrition info does not include optional ingredients.

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.

Mediterranean Salad

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.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

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!)

Mediterranean Salad (15 Minutes)

You’ll love this easy Mediterranean salad recipe with chickpeas, cucumbers, tomatoes, feta cheese and lemon vinaigrette. Ready in 15 minutes!

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/mediterranean-salad/

Ingredients

• 2 cups Cucumbers (cut into quarter moons)
• 2 cups Grape tomatoes (quartered or halved)
• 2 cups Chickpeas
• 1 cup Bell peppers (diced; I used red and yellow)
• 3/4 cup Red onion (sliced thinly into quarter moons)
• 3/4 cup Feta cheese (crumbled)
• 2 tbsp Fresh parsley (chopped; optional)
• 2 tbsp Fresh mint (chopped; optional)

Vinaigrette Dressing:

• 1/3 cup Olive oil
• 1/4 cup Lemon juice
• 1 tsp Garlic powder
• 1/2 tsp Dried oregano
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. In a large bowl, combine the cucumbers, tomatoes, chickpeas, bell peppers, and red onions.
2. Stir in the fresh parsley and fresh mint, if using.
3. In a small bowl, whisk together the vinaigrette ingredients: olive oil, lemon juice, garlic powder, oregano, salt, and pepper.
4. Pour the vinaigrette over the salad and toss to coat.
5. Add the feta and mix gently.

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional ingredients.

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. :)