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The summer months are some of the best times for Greek food. The flavors are so tangy and refreshing – just perfect for the heat! This Mediterranean salad recipe with sun-dried tomato vinaigrette is a perfect example. It uses common ingredients and is super easy to throw together in just minutes.
I’m a huge fan of easy low carb Greek recipes, in general. Along with Mexican, Italian and French, it’s one of my favorite cuisines! Many of the traditional recipes are higher in carbs, but I like to transform them into healthy gluten-free recipes, like spinach stuffed mushrooms and Greek spinach pie.
Fortunately, Mediterranean salad recipes don’t need many changes. They are naturally low carb! Most people probably know how to make a Mediterranean Greek chopped salad. With tomatoes, cucumbers, red onions, and feta cheese, it’s a classic that everyone loves. I make it all the time. Usually, I toss it with the same lemon garlic vinaigrette from this baby kale salad. That one is your more typical Mediterranean salad dressing recipe. This meal prep mason jar Greek salad is delicious too!
This time, I added some extra seasonal additions to my Mediterranean salad. Artichoke hearts and sun-dried tomato vinaigrette! The salad is just as quick and easy as the one you’re used to, but the flavors are even better. The tangy artichoke hearts and naturally sweet sun-dried tomato dressing are truly amazing!
My Other Low Carb Recipes:
My Other Low Carb Recipes:
You may have noticed that this Mediterranean salad doesn’t contain any lettuce. Since I worked at an authentic Greek restaurant during early college, I learned from the Santorini native owner that there is no lettuce in a true Greek chopped salad. What a surprise, considering almost every restaurant Greek salad in the United States has lettuce!
I do love my greens, but this no-lettuce salad thing isn’t new to me. After all, I grew up eating Russian salads. If you didn’t know, most of them don’t contain lettuce. More often than not, they are hearty, made in layers or containing starches. Potato salads are common. I avoid the starches, of course, so instead I recently made a lighter cauliflower potato salad recipe you might want to try. I have a layered salad recipe coming up for you next month, too.
On that note, I decided to make my Mediterranean Greek salad recipe without lettuce, as well. The big advantage to this is that it stores much better than your average green salad. Lettuce doesn’t last long at all with dressing on it (and let’s be honest, even without!). Omitting it in this salad means it lasts much longer. There’s no lettuce to wilt!
It does still do better if you store the dressing separately, though. I like to refrigerate homemade dressings in these airtight containers. They’re actually designed for baby food, but are the perfect size for dressings! Best of all, they do not leak. I keep ’em in the fridge and also use them for bringing dressings or sauces to work.
If you’re storing the sun-dried tomato vinaigrette this way, just give it a good shake to re-emulsify right before adding to the salad. You can add additional olive oil if it’s too thick.
Even with all those reasons that I didn’t add lettuce, by all means add some romaine if you want to stretch the number of servings for this Mediterranean salad! This will also reduce the amount of carbs and calories per serving, if that’s important to you. Or just leave it as is. It’s still a healthy, low carb salad, both ways. That’s the wonderful thing about salads – they’re super easy to customize!
Mediterranean Salad Recipe with Sun-dried Tomato Vinaigrette:
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Mediterranean Salad with Sun-dried Tomato Vinaigrette
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- 2 cup Grape tomatoes (halved; or larger tomatoes, chopped)
- 2 cup Cucumber (chopped)
- 1 cup Artichoke hearts (chopped)
- 1/3 cup Red onion (sliced thinly)
- 1/2 cup Feta cheese (crumbled)
Sun-dried Tomato Vinaigrette Dressing
More TIPS about this recipe in the post above!
VIDEO + NUTRITION INFO + RECIPE NOTES below!
- To make the dressing, puree the olive oil, sun-dried tomatoes, apple cider vinegar, garlic, sea salt, and black pepper, until smooth and emulsified. (If it's too thick, thin out with more oil or water, and puree again.)
- Combine the tomatoes, cucumbers, artichokes, red onion, and feta in a large bowl. Toss with dressing.
Serving size: 1 cup
NUTRITION INFORMATION PER SERVING
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
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