15 Mediterranean Salad Recipes You’ll Love
The Mediterranean diet isn’t just heart-healthy—it’s also absolutely delicious. With a focus on fresh vegetables, olive oil, herbs, and wholesome ingredients like beans, fish, and grains, Mediterranean salads are the perfect balance of nutrition and bold flavor.
Whether you’re looking for something light and zesty or hearty and protein-packed, these 15 Mediterranean salad recipes are here to upgrade your lunch, dinner, or weekly meal prep routine.
1. Classic Greek Salad
A fresh, zesty salad loaded with crisp vegetables, salty olives, and creamy feta—this is the most iconic Mediterranean salad for a reason.
Ingredients:
- 2 large tomatoes, cut into wedges
- 1 cucumber, sliced
- ½ red onion, thinly sliced
- ½ cup pitted Kalamata olives
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- ½ cup feta cheese (block or crumbled)
Instructions:
1. Place the tomatoes, cucumber, and red onion in a large salad bowl.
2. Add the olives and mix gently.
3. Drizzle with olive oil and red wine vinegar.
4. Sprinkle with oregano, salt, and pepper.
5. Top with feta cheese and serve chilled or at room temperature.
2. Mediterranean Chickpea Salad
This protein-rich salad is perfect for make-ahead lunches and full of crunchy, colorful vegetables.
Ingredients:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 red bell pepper, chopped
- 1 cucumber, chopped
- ¼ cup red onion, finely chopped
- 1 cup cherry tomatoes, halved
- ¼ cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 garlic clove, grated
- ½ teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons fresh parsley, chopped
Instructions:
1. In a large bowl, add the chickpeas, red pepper, cucumber, onion, and tomatoes.
2. In a small jar, combine olive oil, lemon juice, garlic, cumin, salt, and pepper. Shake well.
3. Pour the dressing over the salad and toss to combine.
4. Add feta cheese and parsley. Toss again and chill before serving.
3. Tuna & White Bean Salad
A light, no-cook meal that’s packed with protein and perfect for lunch or dinner on warm days.
Ingredients:
- 1 (5-ounce) can tuna in olive oil, drained and flaked
- 1 (15-ounce) can white beans, rinsed and drained
- 2 tablespoons red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1 tablespoon capers
- 2 tablespoons extra virgin olive oil
- Juice of ½ lemon
- ½ teaspoon dried oregano
- Salt and black pepper to taste
- Handful of arugula (optional, for serving)
Instructions:
1. In a mixing bowl, combine tuna, white beans, red onion, tomatoes, and capers.
2. Drizzle with olive oil and lemon juice.
3. Add oregano, salt, and pepper.
4. Stir gently to combine.
5. Serve over arugula or on its own.
4. Quinoa Tabbouleh Salad
A protein-rich twist on the traditional tabbouleh, using fluffy quinoa in place of bulgur.
Ingredients:
- 1 cup cooked quinoa, cooled
- 1 cup fresh parsley, finely chopped
- ½ cup fresh mint, finely chopped
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 2 green onions, sliced
- 3 tablespoons olive oil
- Juice of 1 lemon
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions:
1. In a large bowl, mix the cooked quinoa with parsley and mint.
2. Add the cucumber, cherry tomatoes, and green onions.
3. In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
4. Pour the dressing over the salad and toss well.
5. Chill for at least 30 minutes before serving.
5. Roasted Red Pepper & Lentil Salad
Smoky roasted red peppers meet hearty lentils in this filling vegetarian salad.
Ingredients:
- ¾ cup green or brown lentils, cooked and cooled
- 1 large roasted red pepper, sliced
- ¼ cup crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
Instructions:
1. In a bowl, combine cooked lentils, red pepper slices, feta, and parsley.
2. In a separate small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper.
3. Pour the dressing over the lentil mixture and toss gently.
4. Serve chilled or at room temperature.
6. Mediterranean Couscous Salad
This light and fluffy couscous salad is filled with crunchy cucumbers, juicy tomatoes, and tangy feta. It’s quick to make and perfect for picnics or meal prep.
Ingredients:
- 1 cup couscous
- 1 cup boiling water or vegetable broth
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- ¼ cup red onion, finely chopped
- ¼ cup Kalamata olives, sliced
- ¼ cup crumbled feta cheese
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and black pepper to taste
- 2 tablespoons chopped fresh parsley
Instructions:
1. Add couscous to a bowl and pour in boiling water or broth.
2. Cover and let sit for 5 minutes, then fluff with a fork.
3. Stir in cucumber, tomatoes, red onion, olives, and feta.
4. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5. Pour dressing over salad and toss to combine.
6. Garnish with chopped parsley and serve.
7. Grilled Eggplant & Tomato Salad
Smoky grilled eggplant paired with fresh tomatoes and herbs makes this a warm, satisfying Mediterranean side or light main.
Ingredients:
- 1 large eggplant, sliced into rounds
- 2 tablespoons olive oil
- 2 large tomatoes, chopped
- 1 garlic clove, minced
- 1 tablespoon balsamic vinegar
- 2 tablespoons chopped fresh basil
- Salt and black pepper to taste
- Optional: crumbled feta for topping
Instructions:
1. Brush eggplant slices with olive oil and grill until tender and charred, about 3–4 minutes per side.
2. In a bowl, combine chopped tomatoes, garlic, balsamic vinegar, basil, salt, and pepper.
3. Cut grilled eggplant into bite-sized pieces and mix gently with tomato mixture.
4. Let sit 10 minutes to allow flavors to meld.
5. Serve warm or at room temperature with feta if desired.
8. Spinach & Artichoke Salad with Lemon Vinaigrette
A fresh take on a classic flavor combo—this spinach salad gets extra Mediterranean flair from artichokes, olives, and lemony dressing.
Ingredients:
- 4 cups baby spinach
- 1 (14-ounce) can artichoke hearts, drained and quartered
- ¼ cup pitted Kalamata olives
- ¼ cup cherry tomatoes, halved
- ¼ cup red onion, thinly sliced
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
- Optional: shaved Parmesan
Instructions:
1. In a small jar, shake together olive oil, lemon juice, Dijon mustard, salt, and pepper.
2. Place spinach in a large salad bowl and top with artichokes, olives, tomatoes, and red onion.
3. Drizzle with the lemon vinaigrette and toss to combine.
4. Top with Parmesan shavings if desired and serve immediately.
9. Cucumber, Tomato & Avocado Salad
This vibrant trio makes a simple yet flavorful Mediterranean-inspired salad that’s creamy, juicy, and ultra-refreshing.
Ingredients:
- 1 cucumber, chopped
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 2 tablespoons olive oil
- Juice of ½ lemon
- Salt and black pepper to taste
- 1 tablespoon chopped fresh dill or parsley
Instructions:
1. Add cucumber, cherry tomatoes, and avocado to a large bowl.
2. Drizzle with olive oil and lemon juice.
3. Sprinkle with salt, pepper, and herbs.
4. Toss gently to avoid mashing the avocado.
5. Serve immediately for the freshest texture.
10. Orzo Pasta Salad with Lemon & Herbs
This light and zesty pasta salad is made with tiny orzo, bursting with fresh herbs and bright citrus. It’s perfect for summer gatherings or quick lunch prep.
Ingredients:
- 1 cup cooked orzo, cooled
- ½ cup cucumber, finely diced
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, finely chopped
- ¼ cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 garlic clove, minced
- Salt and black pepper to taste
Instructions:
1. In a large bowl, combine the cooked orzo, cucumber, tomatoes, onion, feta, and parsley.
2. In a separate small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
3. Pour dressing over salad and toss well to combine.
4. Chill for 15–20 minutes before serving for best flavor.
11. Roasted Cauliflower & Tahini Salad
Warm, spiced cauliflower pairs perfectly with a creamy lemon-tahini dressing in this satisfying salad that works beautifully as a vegan main or hearty side.
Ingredients:
- 1 medium head cauliflower, cut into florets
- 2 tablespoons olive oil
- ½ teaspoon ground cumin
- ½ teaspoon smoked paprika
- Salt and pepper to taste
- 2 tablespoons tahini
- Juice of ½ lemon
- 1 garlic clove, grated
- Water to thin dressing
- ¼ cup chopped parsley
Instructions:
1. Preheat oven to 425°F and toss cauliflower with olive oil, cumin, paprika, salt, and pepper.
2. Roast for 25 minutes, flipping halfway through, until golden and tender.
3. In a small bowl, whisk together tahini, lemon juice, garlic, and just enough water to make a pourable dressing.
4. Arrange roasted cauliflower in a bowl, drizzle with tahini dressing, and sprinkle with parsley before serving.
12. Bulgur & Roasted Veggie Salad
This hearty grain-based salad is packed with Mediterranean flavor and fiber, perfect for lunchboxes or plant-based dinners.
Ingredients:
- 1 cup cooked bulgur wheat
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 small eggplant, cubed
- 1 tablespoon olive oil
- ½ teaspoon dried oregano
- Salt and pepper to taste
- 2 tablespoons lemon juice
- 1 tablespoon chopped mint
- 1 tablespoon chopped parsley
Instructions:
1. Toss zucchini, bell pepper, and eggplant with olive oil, oregano, salt, and pepper.
2. Roast at 425°F for 20–25 minutes until tender and slightly charred.
3. In a bowl, combine bulgur with roasted vegetables.
4. Add lemon juice, mint, and parsley.
5. Toss well and let sit 10 minutes before serving to allow flavors to blend.
13. Mediterranean Farro Salad with Olives & Sun-Dried Tomatoes
Nutty farro makes this salad extra satisfying, while sun-dried tomatoes and olives pack in bold, savory flavor.
Ingredients:
- 1 cup cooked farro
- ¼ cup sun-dried tomatoes, chopped
- ¼ cup pitted olives (Kalamata or green), sliced
- ½ cup cucumber, diced
- ¼ cup crumbled feta cheese
- 2 tablespoons olive oil
- Juice of ½ lemon
- 1 tablespoon chopped basil or parsley
- Salt and black pepper to taste
Instructions:
1. In a large bowl, mix the cooked farro, sun-dried tomatoes, olives, cucumber, and feta.
2. In a small bowl, whisk together olive oil, lemon juice, basil, salt, and pepper.
3. Pour the dressing over the salad and toss well.
4. Chill or serve at room temperature.
14. White Bean & Arugula Salad with Lemon Garlic Dressing
Peppery arugula and creamy white beans create a perfect texture contrast, with a tangy lemon-garlic dressing to bring it all together.
Ingredients:
- 1 (15-ounce) can white beans, rinsed and drained
- 3 cups arugula
- ½ cup cherry tomatoes, halved
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 garlic clove, minced
- Salt and black pepper to taste
- Optional: shaved Parmesan
Instructions:
1. In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
2. In a salad bowl, combine white beans, arugula, and cherry tomatoes.
3. Drizzle with dressing and toss gently to coat.
4. Top with shaved Parmesan if using and serve immediately.
15. Grilled Halloumi Salad with Tomatoes & Basil
Grilled halloumi adds a salty, golden bite to this warm Mediterranean salad featuring juicy tomatoes and fresh herbs.
Ingredients:
- 1 (8-ounce) block halloumi cheese, sliced
- 1 cup cherry tomatoes, halved
- 2 tablespoons fresh basil, chopped
- 1 tablespoon olive oil (for grilling)
- 1 tablespoon olive oil (for dressing)
- 1 teaspoon balsamic vinegar
- Salt and black pepper to taste
Instructions:
1. Heat a grill pan over medium-high heat and brush with olive oil.
2. Grill halloumi slices for 2–3 minutes per side until golden and grill-marked.
3. In a bowl, combine tomatoes, basil, olive oil, balsamic vinegar, salt, and pepper.
4. Add grilled halloumi on top and serve warm or at room temperature.
