Name: Keto Salad with Feta & Olives
Prep time: 10 min
Total time: 10 min
Cuisine: Keto
Ingredients: 4 cups mixed greens (romaine, arugula, or spinach); 1 cup cherry tomatoes, halved; ½ small red onion, thinly sliced; ½ cucumber, sliced into half-moons; ½ cup Kalamata olives, pitted and halved; ½ cup crumbled feta cheese; ¼ cup chopped fresh parsley (optional); ¼ cup extra virgin olive oil; 2 tbsp red wine vinegar; 1 garlic clove, minced; ½ tsp dried oregano; ¼ tsp salt (adjust to taste); ¼ tsp black pepper; ½ tsp Dijon mustard

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Some dishes don’t need a fancy introduction. They speak for themselves. This Keto Salad with Feta & Olives is one of them. Crisp greens, creamy feta, briny olives, and a dressing so good you’ll want to drink it. That’s what we’re making today.

If you’ve ever thought, “Salads are boring,” you haven’t had this one. And if you’re new to keto or just looking for something that won’t leave you hungry an hour later, this is it. A salad that feels like a meal, not an afterthought. Let’s get into it.

What You’ll Need

For the Salad:

4 cups mixed greens (romaine, arugula, or spinach)
1 cup cherry tomatoes, halved
½ small red onion, thinly sliced
½ cucumber, sliced into half-moons
½ cup Kalamata olives, pitted and halved
½ cup crumbled feta cheese
¼ cup chopped fresh parsley (optional, but highly recommended)

For the Dressing:

¼ cup extra virgin olive oil
2 tbsp red wine vinegar
1 garlic clove, minced
½ tsp dried oregano
¼ tsp salt (adjust to taste)
¼ tsp black pepper
½ tsp Dijon mustard (for a little depth)

Prepping Like a Pro

Step 1: Get the Base Right

Salads are all about texture. You want crisp, fresh greens that hold up to the dressing. If you’re using store-bought greens, rinse them under cold water and dry them well. Waterlogged lettuce makes a sad salad. A salad spinner works best, but if you don’t have one, pat them dry with a clean kitchen towel.

Step 2: Slice with Intention

Cherry tomatoes – Cut them in half so they don’t roll off your fork.
Red onion – Slice it thin. If raw onion is too sharp for you, soak the slices in cold water for 10 minutes to mellow out the bite.
Cucumber – Half-moon slices make for easy eating. If the skin is tough, peel it.
Olives – If you bought them whole, take a moment to pit and halve them. No one wants to bite into a hard pit by accident.

Step 3: Make the Dressing

Good dressing takes a salad from decent to unforgettable. And it’s so easy to make. In a small bowl or jar, whisk together the olive oil, red wine vinegar, minced garlic, oregano, salt, pepper, and Dijon mustard. If using a jar, just close the lid and shake it like you mean it.

Taste it. Too tangy? Add a little more olive oil. Needs more punch? A pinch of salt or a dash of oregano can do wonders. This dressing should be balanced—bright from the vinegar, rich from the oil, and just a little garlicky.

Assembling the Salad

Now comes the fun part. Grab a large bowl and layer in your greens. Scatter the cucumbers, tomatoes, and red onions over the top. Add the olives. The feta goes last, so it doesn’t get buried.

Drizzle the dressing evenly. Toss gently with tongs or clean hands. Don’t overmix—just enough to coat everything without crushing the ingredients.

Sprinkle fresh parsley over the top for extra freshness. This is optional, but it makes a difference.

Why This Salad Works on Keto

This salad is naturally low in carbs, high in healthy fats, and full of flavor. Here’s why it’s a perfect fit:

Healthy Fats – The olive oil and feta provide satisfying fats that keep you full.
Minimal Carbs – No croutons, no sugary dressing, just fresh, whole ingredients.
Protein Boost – Feta cheese has protein, and if you add grilled chicken or salmon, it becomes a complete meal.
No Empty Calories – Everything in this salad brings something to the table—whether it’s crunch, creaminess, or that salty tang from the olives.

Ways to Make It Your Own

This salad is great as is, but you can tweak it depending on what’s in your kitchen or what you’re in the mood for.

Want More Protein?

Add grilled chicken, shrimp, or steak. Even canned tuna works in a pinch.
Toss in some hard-boiled eggs for extra richness.

Like a Little Crunch?

Throw in a handful of toasted almonds, walnuts, or pine nuts. They add texture without carbs.

More Creaminess?

Avocado. A few slices take this salad to another level.

A Little More Bite?

Crumbled goat cheese instead of feta.
A few capers or a splash of lemon juice can brighten it up.

Pairing Ideas

If you’re having this as part of a meal, here are some great keto-friendly sides:

Grilled Chicken Thighs – The charred, juicy chicken pairs perfectly with the tangy feta.
Garlic Butter Salmon – Rich and flaky salmon with this fresh salad? Perfect.
Roasted Cauliflower or Zucchini – Something warm balances the cold crunch of the greens.

Meal Prep Tips

Want to make this ahead? Here’s how:

Store the dressing separately. If you toss the salad too early, the greens will wilt. Keep the dressing in a small jar and mix it in when you’re ready to eat.
Chop everything in advance. Keep ingredients in separate containers and assemble when needed.
Feta stays best when crumbled fresh. Pre-crumbled feta can dry out. If you have a block, break it up right before serving.

Conclusion

Some salads feel like an obligation. This one feels like a treat. It’s fresh, satisfying, and takes less than 15 minutes to make. Perfect for lunch, dinner, or even a quick snack when you want something light but filling.

If you’ve never been a salad person, this one might just change your mind. Give it a try, and don’t be afraid to make it your own.