The Best Mediterranean Diet Salad Recipes

These Mediterranean diet salad recipes offer a perfect way to enjoy vibrant flavors and gain health benefits in every bite. Made with fresh ingredients and flavorful dressings, these salads are both satisfying and highly nutritious.

 

Mediterranean diet salads are the ultimate combination of taste and health. Featuring colorful fresh veggies, legumes, whole grains, healthy fats, and a variety of lean proteins, they’re a fantastic option for meal prep, side dishes, or even a satisfying main dish.

Whether you’re drawn to tangy feta cheese, crisp cucumber, creamy chickpeas, or briny kalamata olives, there’s a Mediterranean salad recipe for everyone in this collection. They’re flavorful, nutritious, and versatile—perfect for any occasion.

Jump to:

• What is the Mediterranean Diet?
• Doctor’s Tip
• What Makes a Great Mediterranean Salad?
• Recipe Collection: The Best Mediterranean Diet Salad Recipes
• Mediterranean Chopped Salad
• Kale and Quinoa Salad
• Grilled Chicken Souvlaki Salad- Style and Grace
• Mediterranean Eggplant Chickpea Salad- Veggies Save the Day
• Blueberry Farro Salad
• Lentil Tabbouleh- From a Chef's Kitchen
• Greek Salmon Salad- Dinner at the Zoo
• Mediterranean CousCous Salad- Piper Cooks
• Mediterranean Cucumber Salad- Moon and Spoon and Yum
• Harvest Bowl (Sweetgreen Copycat Recipe)
• Farro Salad with Feta- Dinner at the Zoo
• Italian Tuna White Bean Salad- XOXO Bella
• Jennifer Aniston Salad- Savory Experiments
• Grilled Shrimp Salad
• Quinoa Salad with Stone Fruit
• Roasted Kale and Beet Salad- With Thyme Nutrition
• Kale and Farro Salad with Roasted Butternut Squash- Dishes With Dad
• Mediterranean Shrimp Orzo Salad- Seasoned & Salted
• Mediterranean Quinoa Salad- Vegan Huggs
• Mediterranean Cauliflower Salad- Sabrina Currie's West Coast Kitchen Garden
• Piyaz (Turkish White Bean Salad)- Jamil Ghar
• Summer Citrus Salad with Grilled Chicken
• Tuscan Kale and Apple Salad
• Black Lentil Salad- Vegan on Board
• Quinoa Salad with Spinach and Strawberries
• Authentic Fattoush Salad- Plant Based Folk
• Canned Salmon Mediterranean Salad- Delectable Food Life
• Santa Fe Salad (Southwest Chicken Salad)
• Beet and Arugula Salad with Goat Cheese
• Reviews

What is the Mediterranean Diet?

The Mediterranean diet is more of a health-first lifestyle than a diet. It's how people in Spain, Italy, Greece, and other Mediterranean countries have been eating for centuries.

It emphasizes plant-based foods such as whole grains, vegetables, legumes, fruits, nuts and seeds, herbs, and spices.  Olive oil, which is rich in heart-healthy monounsaturated fat, is the main source of fat. Read my post about the health benefits of olive oil.  

In the Mediterranean diet, lean protein from fish, seafood and poultry is consumed in moderation.  Seafood is rich in omega-3 fatty acids and should be eaten 2-3 times a week.  Red meat and sweets are eaten only sparingly.  To learn more, read my post about the health benefits of seafood.

What Makes a Great Mediterranean Salad?

Salads inspired by the Mediterranean diet often feature pantry staples such as chickpeas, red onion, and artichoke hearts. This makes them perfect for meal prep.

Pairing these ingredients with a Mediterranean salad dressing made from lemon juice, red wine vinegar, and extra virgin olive oil creates a balanced salad full of flavor and plenty of protein and fiber to keep you full and energized.

Here are some common ingredients you'll find in Mediterranean diet salads:

• Fresh Veggies: Cucumbers, bell peppers, spring onions, and fresh tomatoes are common ingredients in Mediterranean salad recipes.
• Healthy Fats: Olive oil, kalamata olives, and nuts provide essential fatty acids and add rich Mediterranean flavors.
• Protein: Grilled chicken breasts, tuna, hard-boiled eggs, tofu, chickpeas, and lentils make your Mediterranean salad a more filling and balanced dish.
• Grains and Beans: Add mixed grains, garbanzo beans, or white beans for extra grams of protein and fiber.
• Fresh Herbs: Fresh oregano, parsley, and basil enhance the flavor of your salad without adding calories.
• Delicious Dressings: Simple combinations of olive oil, balsamic or red wine vinegar, and lemon juice create tangy, flavorful dressings.
• Cheese: Feta or blue cheese provides a tangy, creamy finish that pairs beautifully with the other ingredients.

Recipe Collection: The Best Mediterranean Diet Salad Recipes

Whether you’re preparing a main dish or a simple side salad, Mediterranean diet salad recipes are a great way to incorporate healthy fats, fresh herbs, and a greater variety of plant-based foods into your diet. Enjoy!

Whether you’re preparing a main dish or a simple salad, Mediterranean diet salad recipes are a great way to incorporate healthy fats, fresh herbs, and a greater variety of plant-based foods into your diet. They’re flavorful, nutritious, and versatile—perfect for any occasion!