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Mediterranean Salad
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5 from 1 vote

Mediterranean Salad

This Mediterranean Salad is a quick and healthy dish that's packed with flavorful ingredients to keep you full and satisfied for hours!
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Salads & Dressings
Cuisine: Mediterranean
Diet: Diabetic
Keyword: easy lunch recipes, Mediterranean salad
Servings: 2
Calories: 531kcal
Author: Karyn Wofford


  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 cup shredded baby kale or other leafy greens
  • 1 cup cucumber (chopped)
  • 1/2 cup tomato (chopped)
  • 1/4 cup red onion (finely chopped or thinly sliced)
  • 12 Kalamata olives (pitted)
  • 4 pepperoncini peppers (sliced)
  • 1/4 cup roasted red pepper (sliced)
  • 1/4 cup crumbled feta or goat cheese
  • 6 ounces cooked salmon


  • In a small bowl, whisk together the olive oil and red wine vinegar to make the dressing.
  • In a large bowl, toss the kale with the dressing.
  • Add the cucumber, tomato, onion, olives, pepperoncini, and red pepper. Mix gently to distribute the ingredients.
  • Divide the salad between two serving plates and top with the feta cheese and salmon.


This recipe is for 2 servings of salad.
To lower the sodium, roast your own red peppers instead of using jarred and reduce or eliminate the olives, pepperoncini, and feta cheese.
To substitute the salmon, you can use chicken, chickpeas, white beans, or another protein.
If prepping the ingredients ahead of time, keep in mind that cooked salmon should be stored covered in the refrigerator for 3-4 days. Vegetables should be chopped same day or the day before so they don't lose their crispness.


Serving: 0g | Calories: 531kcal | Carbohydrates: 11.9g | Protein: 22.8g | Fat: 43g | Saturated Fat: 8.5g | Polyunsaturated Fat: 2.9g | Monounsaturated Fat: 19.7g | Trans Fat: 0g | Cholesterol: 52.4mg | Sodium: 990.7mg | Potassium: 279.1mg | Fiber: 2.5g | Sugar: 4.5g | Net carbs: 9.4g