19 Yummy Mediterranean Salad Recipes

Kasey Spencer
Mediterranean Salad Recipes

Mediterranean salads are a delicious and healthy way to enjoy fresh ingredients inspired by the flavors of the Mediterranean region.

19 Yummy Mediterranean Salad Recipes

Packed with crisp vegetables, wholesome grains, and flavorful dressings, these 19 yummy Mediterranean salad recipes offer various options for every meal.

Whether you’re looking for a light side dish or a hearty meal, these salads are perfect for bringing a taste of the Mediterranean to your table. Try these easy and tasty recipes today!

1. Classic Greek Salad

Greek salad. Fresh vegetable salad

This Classic Greek Salad is a refreshing combination of crisp cucumbers, juicy tomatoes, and tangy feta cheese, all brought together with a light olive oil dressing.

Recipe Metadata:

  • Time to Make: 10 minutes
  • Servings: 4

Ingredients:

  1. 2 cups cherry tomatoes, halved
  2. 1 cucumber, diced
  3. 1/2 red onion, thinly sliced
  4. 1/2 cup Kalamata olives, pitted
  5. 1/2 cup crumbled feta cheese
  6. 2 tbsp olive oil
  7. 1 tbsp red wine vinegar
  8. 1 tsp dried oregano
  9. Salt and pepper to taste

Recipe Steps:

  1. In a large bowl, combine cherry tomatoes, cucumber, red onion, and olives.
  2. In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
  3. Pour the dressing over the salad and toss gently to combine.
  4. Sprinkle feta cheese on top and serve immediately.

2. Mediterranean Chickpea Salad

Healthy spring Greek salad with fresh vegetables and chickpeas

This Mediterranean Chickpea Salad is a protein-rich dish featuring hearty chickpeas, fresh vegetables, and a zesty lemon dressing.

Recipe Metadata:

  1. Time to Make: 15 minutes
  2. Servings: 4

Ingredients:

  1. 1 can (15 oz) chickpeas, drained and rinsed
  2. 1 cup cherry tomatoes, halved
  3. 1 cucumber, diced
  4. 1/4 cup red onion, finely chopped
  5. 1/4 cup crumbled feta cheese
  6. 1/4 cup chopped parsley
  7. 3 tbsp olive oil
  8. 2 tbsp lemon juice
  9. 1 tsp dried oregano
  10. Salt and pepper to taste

Recipe Steps:

  1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, feta, and parsley.
  2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
  3. Pour the dressing over the salad and toss to combine.
  4. Serve chilled or at room temperature.

3. Mediterranean Quinoa Salad

Vertical shot of a bowl with quinoa salad
Vertical shot of a bowl with quinoa salad

This Mediterranean Quinoa Salad is a hearty and nutritious option, packed with protein-rich quinoa and vibrant vegetables.

Recipe Metadata:

  • Time to Make: 20 minutes
  • Servings: 4

Ingredients:

  1. 1 cup cooked quinoa, cooled
  2. 1 cup diced cucumber
  3. 1/2 cup cherry tomatoes, halved
  4. 1/4 cup Kalamata olives, sliced
  5. 1/4 cup crumbled feta cheese
  6. 1/4 cup chopped fresh basil
  7. 3 tbsp olive oil
  8. 2 tbsp lemon juice
  9. 1 tsp dried oregano
  10. Salt and pepper to taste

Recipe Steps:

  1. In a large bowl, combine quinoa, cucumber, tomatoes, olives, feta, and basil.
  2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
  3. Drizzle the dressing over the salad and mix well.
  4. Serve fresh or store in the fridge for a refreshing meal.

4. Tabbouleh Salad

A plate of oriental tabbouleh salad on a wooden floor

This Tabbouleh Salad is a refreshing and herb-packed dish with bulgur, fresh parsley, and a zesty lemon dressing.

Recipe Metadata:

  • Time to Make: 25 minutes
  • Servings: 4

Ingredients:

  1. 1 cup cooked bulgur wheat
  2. 1 cup chopped parsley
  3. 1/2 cup chopped mint
  4. 1 cup diced tomatoes
  5. 1/2 cup diced cucumber
  6. 1/4 cup chopped green onions
  7. 3 tbsp olive oil
  8. 2 tbsp lemon juice
  9. Salt and pepper to taste

Recipe Steps:

  1. In a bowl, combine bulgur, parsley, mint, tomatoes, cucumber, and green onions.
  2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. Pour the dressing over the salad and toss to combine.
  4. Let it sit for 15 minutes before serving to allow flavors to meld.

5. Mediterranean Lentil Salad

Healthy French Lentil Salad

This Mediterranean Lentil Salad is a filling and protein-rich dish with fresh veggies and a tangy dressing.

Recipe Metadata:

  • Time to Make: 20 minutes
  • Servings: 4

Ingredients:

  1. 1 cup cooked lentils, cooled
  2. 1 cup cherry tomatoes, halved
  3. 1 cucumber, diced
  4. 1/4 cup chopped red onion
  5. 1/4 cup crumbled feta cheese
  6. 1/4 cup chopped parsley
  7. 3 tbsp olive oil
  8. 2 tbsp red wine vinegar
  9. 1 tsp Dijon mustard
  10. Salt and pepper to taste

Recipe Steps:

  1. In a large bowl, combine lentils, tomatoes, cucumber, red onion, feta, and parsley.
  2. Whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper in a small bowl.
  3. Drizzle the dressing over the salad and toss to mix well.
  4. Serve chilled or at room temperature.

6. Mediterranean Cucumber Tomato Salad

Homemade Mediterranean Cucumber Tomato Salad in a Bowl, side view.

This Mediterranean Cucumber Tomato Salad is a refreshing mix of crisp cucumbers and juicy tomatoes, dressed in a simple olive oil and lemon dressing.

Recipe Metadata:

  • Time to Make: 10 minutes
  • Servings: 4

Ingredients:

  1. 2 cups diced cucumbers
  2. 1 cup cherry tomatoes, halved
  3. 1/4 cup red onion, finely chopped
  4. 1/4 cup Kalamata olives, sliced
  5. 3 tbsp olive oil
  6. 2 tbsp lemon juice
  7. 1 tsp dried oregano
  8. Salt and pepper to taste

Recipe Steps:

  1. In a large bowl, combine cucumbers, tomatoes, red onion, and olives.
  2. Whisk together olive oil, lemon juice, oregano, salt, and pepper in a small bowl.
  3. Pour the dressing over the salad and toss to combine.
  4. Serve fresh as a light side dish.

7. Mediterranean Orzo Salad

Mediterranean orzo salad

This Mediterranean Orzo Salad is a delicious blend of tender orzo pasta, crisp vegetables, and a tangy lemon vinaigrette.

Recipe Metadata:

  • Time to Make: 20 minutes
  • Servings: 4

Ingredients:

  1. 1 cup cooked orzo pasta, cooled
  2. 1/2 cup cherry tomatoes, halved
  3. 1/2 cup diced cucumber
  4. 1/4 cup crumbled feta cheese
  5. 1/4 cup sliced Kalamata olives
  6. 1/4 cup chopped parsley
  7. 3 tbsp olive oil
  8. 2 tbsp lemon juice
  9. 1 tsp dried oregano
  10. Salt and pepper to taste

Recipe Steps:

  1. In a large bowl, combine orzo, tomatoes, cucumber, feta, olives, and parsley.
  2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
  3. Pour the dressing over the salad and toss to coat well.
  4. Serve chilled or at room temperature.

8. Mediterranean Roasted Vegetable Salad

Roasted Vegetable Salad with Nut Butter.
Roasted Vegetable Salad with Nut Butter.

This Mediterranean Roasted Vegetable Salad is full of deep, smoky flavors with roasted veggies tossed in a light balsamic dressing.

Recipe Metadata:

  • Time to Make: 30 minutes
  • Servings: 4

Ingredients:

  1. 1 cup chopped bell peppers
  2. 1 cup chopped zucchini
  3. 1 cup cherry tomatoes, halved
  4. 1/4 cup red onion, sliced
  5. 2 tbsp olive oil
  6. 2 tbsp balsamic vinegar
  7. 1/2 tsp dried oregano
  8. 1/4 cup crumbled feta cheese
  9. Salt and pepper to taste

Recipe Steps:

  1. Preheat the oven to 400°F (200°C).
  2. Toss bell peppers, zucchini, tomatoes, and red onion with olive oil, salt, and pepper.
  3. Roast for 20-25 minutes until tender.
  4. Let cool, then toss with balsamic vinegar and oregano.
  5. Top with feta cheese and serve.

9. Mediterranean Tuna Salad

Canned tuna salad with arugula and fresh vegetables, top view

This Mediterranean Tuna Salad is a protein-packed dish with a refreshing mix of veggies, olives, and a lemony dressing.

Recipe Metadata:

  • Time to Make: 15 minutes
  • Servings: 4

Ingredients:

  1. 1 can (5 oz) tuna, drained and flaked
  2. 1 cup cherry tomatoes, halved
  3. 1/2 cup diced cucumber
  4. 1/4 cup Kalamata olives, sliced
  5. 1/4 cup chopped red onion
  6. 1/4 cup crumbled feta cheese
  7. 3 tbsp olive oil
  8. 2 tbsp lemon juice
  9. 1 tsp dried oregano
  10. Salt and pepper to taste

Recipe Steps:

  1. In a bowl, combine tuna, tomatoes, cucumber, olives, red onion, and feta cheese.
  2. Whisk together olive oil, lemon juice, oregano, salt, and pepper in a small bowl.
  3. Pour the dressing over the salad and toss well.
  4. Serve chilled or at room temperature.

10. Mediterranean Farro Salad

Homemade Healthy Farro Tomato Salad

This Mediterranean Farro Salad is a hearty, fiber-rich dish with nutty farro, crisp veggies, and a tangy vinaigrette.

Recipe Metadata:

  • Time to Make: 25 minutes
  • Servings: 4

Ingredients:

  1. 1 cup cooked farro, cooled
  2. 1 cup diced cucumber
  3. 1/2 cup cherry tomatoes, halved
  4. 1/4 cup chopped parsley
  5. 1/4 cup crumbled feta cheese
  6. 3 tbsp olive oil
  7. 2 tbsp red wine vinegar
  8. 1 tsp Dijon mustard
  9. Salt and pepper to taste

Recipe Steps:

  1. In a large bowl, combine farro, cucumber, tomatoes, parsley, and feta cheese.
  2. In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper.
  3. Drizzle the dressing over the salad and mix well.
  4. Serve chilled for a refreshing meal.

11. Mediterranean Lentil and Spinach Salad

Mediterranean Lentil and Spinach Salad
Source: Feasting at Home

This Mediterranean Lentil and Spinach Salad is packed with fiber and protein, making it a satisfying and nutritious meal.

Recipe Metadata:

  • Time to Make: 20 minutes
  • Servings: 4

Ingredients:

  1. 1 cup cooked lentils, cooled
  2. 2 cups baby spinach, chopped
  3. 1/2 cup cherry tomatoes, halved
  4. 1/4 cup diced cucumber
  5. 1/4 cup crumbled feta cheese
  6. 1/4 cup sliced almonds
  7. 3 tbsp olive oil
  8. 2 tbsp lemon juice
  9. 1 tsp ground cumin
  10. Salt and pepper to taste

Recipe Steps:

  1. In a large bowl, combine lentils, spinach, tomatoes, cucumber, feta, and almonds.
  2. In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and pepper.
  3. Pour the dressing over the salad and toss well.
  4. Serve fresh or chilled.

12. Mediterranean Eggplant Salad

Eggplant salad with tomatoes

This Mediterranean Eggplant Salad features roasted eggplant, fresh herbs, and a lemon-garlic dressing for a rich and flavorful dish.

Recipe Metadata:

  • Time to Make: 30 minutes
  • Servings: 4

Ingredients:

  1. 1 medium eggplant, diced
  2. 1 cup cherry tomatoes, halved
  3. 1/4 cup chopped parsley
  4. 1/4 cup crumbled feta cheese
  5. 2 tbsp olive oil
  6. 2 tbsp lemon juice
  7. 1 garlic clove, minced
  8. 1/2 tsp dried oregano
  9. Salt and pepper to taste

Recipe Steps:

  1. Preheat the oven to 400°F (200°C).
  2. Toss diced eggplant with olive oil, salt, and pepper, and roast for 20 minutes until tender.
  3. In a bowl, combine roasted eggplant, tomatoes, parsley, and feta cheese.
  4. In a small bowl, whisk together lemon juice, garlic, oregano, salt, and pepper.
  5. Drizzle the dressing over the salad and toss gently.

13. Mediterranean White Bean Salad

White bean cannellini salad. Vegan salad. Diet menu. Flat lay. Top view.

This Mediterranean White Bean Salad is a hearty and refreshing dish packed with protein-rich beans, fresh vegetables, and a lemony herb dressing.

Recipe Metadata:

  • Time to Make: 15 minutes
  • Servings: 4

Ingredients:

  1. 1 can (15 oz) white beans, drained and rinsed
  2. 1 cup cherry tomatoes, halved
  3. 1/2 cup diced cucumber
  4. 1/4 cup chopped red onion
  5. 1/4 cup chopped parsley
  6. 1/4 cup crumbled feta cheese
  7. 3 tbsp olive oil
  8. 2 tbsp lemon juice
  9. 1 garlic clove, minced
  10. Salt and pepper to taste

Recipe Steps:

  1. In a bowl, combine white beans, tomatoes, cucumber, red onion, parsley, and feta cheese.
  2. In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
  3. Drizzle the dressing over the salad and toss gently.
  4. Serve chilled or at room temperature.

14. Mediterranean Spinach and Pomegranate Salad

Avocado salad with spinach and pomegranate in a black plate on black background.

This Mediterranean Spinach and Pomegranate Salad is a delightful mix of sweet and savory flavors with crunchy walnuts and a tangy balsamic dressing.

Recipe Metadata:

  • Time to Make: 10 minutes
  • Servings: 4

Ingredients:

  1. 2 cups fresh baby spinach
  2. 1/2 cup pomegranate seeds
  3. 1/4 cup crumbled feta cheese
  4. 1/4 cup chopped walnuts
  5. 3 tbsp olive oil
  6. 2 tbsp balsamic vinegar
  7. 1 tsp honey
  8. Salt and pepper to taste

Recipe Steps:

  1. In a bowl, combine spinach, pomegranate seeds, feta cheese, and walnuts.
  2. In a small bowl, whisk together olive oil, balsamic vinegar, honey, salt, and pepper.
  3. Drizzle the dressing over the salad and toss well.
  4. Serve fresh and enjoy.

15. Mediterranean Grilled Chicken Salad

Greek salad with grilled chicken vinaigrette dressing

This Mediterranean Grilled Chicken Salad is a satisfying and flavorful meal with juicy grilled chicken, crisp greens, and a tangy yogurt dressing.

Recipe Metadata:

  • Time to Make: 25 minutes
  • Servings: 4

Ingredients:

  1. 2 grilled chicken breasts, sliced
  2. 2 cups mixed greens
  3. 1 cup cherry tomatoes, halved
  4. 1/2 cup cucumber, diced
  5. 1/4 cup sliced red onion
  6. 1/4 cup crumbled feta cheese
  7. 3 tbsp olive oil
  8. 2 tbsp lemon juice
  9. 1/4 cup Greek yogurt
  10. 1 garlic clove, minced
  11. Salt and pepper to taste

Recipe Steps:

  1. In a bowl, combine mixed greens, tomatoes, cucumber, red onion, and feta cheese.
  2. In a small bowl, whisk together olive oil, lemon juice, Greek yogurt, garlic, salt, and pepper.
  3. Add grilled chicken slices on top of the salad.
  4. Drizzle the dressing and toss before serving.

16. Mediterranean Couscous Salad

Vegetarian tabbouleh salad with couscous, parsley, cucumber, tomato.

This Mediterranean Couscous Salad is light yet satisfying, featuring fluffy couscous, crisp veggies, and a lemon-herb dressing.

Recipe Metadata:

  • Time to Make: 15 minutes
  • Servings: 4

Ingredients:

  1. 1 cup cooked couscous, cooled
  2. 1 cup cherry tomatoes, halved
  3. 1/2 cup diced cucumber
  4. 1/4 cup chopped parsley
  5. 1/4 cup crumbled feta cheese
  6. 3 tbsp olive oil
  7. 2 tbsp lemon juice
  8. 1/2 tsp dried oregano
  9. Salt and pepper to taste

Recipe Steps:

  1. In a bowl, combine couscous, tomatoes, cucumber, parsley, and feta cheese.
  2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
  3. Pour the dressing over the salad and toss to coat.
  4. Serve chilled or at room temperature.

17. Mediterranean Shrimp Salad

Shrimp salad with herbs and lime in a bowl.

This Mediterranean Shrimp Salad is a protein-packed dish with fresh shrimp, crisp vegetables, and a zesty lemon dressing.

Recipe Metadata:

  • Time to Make: 20 minutes
  • Servings: 4

Ingredients:

  1. 1 lb cooked shrimp, peeled and deveined
  2. 1 cup cherry tomatoes, halved
  3. 1/2 cup diced cucumber
  4. 1/4 cup Kalamata olives, sliced
  5. 1/4 cup crumbled feta cheese
  6. 1/4 cup chopped parsley
  7. 3 tbsp olive oil
  8. 2 tbsp lemon juice
  9. 1 garlic clove, minced
  10. Salt and pepper to taste

Recipe Steps:

  1. In a large bowl, combine shrimp, tomatoes, cucumber, olives, feta, and parsley.
  2. In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
  3. Pour the dressing over the salad and toss well.
  4. Serve chilled and enjoy.

18. Mediterranean Avocado Salad

Avocado salad

This Mediterranean Avocado Salad is a creamy and refreshing dish with ripe avocados, fresh veggies, and a light lemon vinaigrette.

Recipe Metadata:

  • Time to Make: 10 minutes
  • Servings: 4

Ingredients:

  1. 2 ripe avocados, diced
  2. 1 cup cherry tomatoes, halved
  3. 1/2 cup diced cucumber
  4. 1/4 cup crumbled feta cheese
  5. 1/4 cup chopped parsley
  6. 3 tbsp olive oil
  7. 2 tbsp lemon juice
  8. Salt and pepper to taste

Recipe Steps:

  1. In a bowl, gently mix avocados, tomatoes, cucumber, feta, and parsley.
  2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. Drizzle the dressing over the salad and toss gently.
  4. Serve fresh and enjoy.

19. Mediterranean Roasted Chickpea Salad

Mediterranean Roasted Chickpea Salad
Source: The Mediterranean Dish

This Mediterranean Roasted Chickpea Salad is a crunchy and satisfying dish with crispy chickpeas and a flavorful dressing.

Recipe Metadata:

  • Time to Make: 30 minutes
  • Servings: 4

Ingredients:

  1. 1 can (15 oz) chickpeas, drained and rinsed
  2. 1 tbsp olive oil
  3. 1 tsp paprika
  4. 1/2 tsp cumin
  5. 1/2 cup diced cucumber
  6. 1/2 cup cherry tomatoes, halved
  7. 1/4 cup crumbled feta cheese
  8. 1/4 cup chopped mint
  9. 3 tbsp lemon juice
  10. 2 tbsp olive oil
  11. Salt and pepper to taste

Recipe Steps:

  1. Preheat the oven to 400°F (200°C).
  2. Toss chickpeas with olive oil, paprika, and cumin. Roast for 20-25 minutes until crispy.
  3. In a bowl, combine cucumber, tomatoes, feta, and mint.
  4. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
  5. Add roasted chickpeas to the salad, pour the dressing, and toss before serving.
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