Keto Zoodle Greek Salad: Fresh, Crunchy, and Low-Carb Heaven

There’s something about a Greek salad that just hits the spot. It’s cold, crisp, salty, and full of flavor, that perfect mix of briny olives, juicy tomatoes, crunchy cucumbers, and tangy feta. But when you’re trying to keep your carbs down, the pasta or grains some versions sneak in can be a problem.

That’s where zoodles come in.

Zoodles, short for zucchini noodles, are one of those low-carb swaps that actually work. They take on the flavor of whatever dressing you use and give you that noodle-like texture without the carbs or guilt. They’re light, fresh, and just the right kind of crunch for a salad that doesn’t feel like rabbit food.

So today, we’re talking about Keto Zoodle Greek Salad, a salad that’s filling, low in carbs, and perfect for lunch, dinner, or even as a side dish when you’re grilling.

Why You’ll Want to Make This Over and Over Again

You know those recipes that you try once, and then you kind of forget about them? This isn’t one of those.

This Keto Zoodle Greek Salad becomes a habit. It’s one of those quick-prep meals that actually make you feel good after eating it. You don’t get that heavy, bloated feeling you sometimes get from a pasta salad. And because it’s made from simple ingredients, ones you can find in any grocery store, it’s easy to make even on a busy weeknight.

Here’s what makes it special:

• Low-carb but not boring. You’re getting all the flavor of a classic Greek salad without the sugar or starch.
• Fast prep. You can make it in under 20 minutes, even faster if you already have your zoodles spiralized.
• No cooking required. Unless you count slicing and mixing, which barely counts.
• Perfect for meal prep. It keeps well in the fridge for a couple of days, and the dressing only gets better as it sits.

And let’s be honest, this salad looks gorgeous. The colors pop. The mix of green, red, purple, and white makes it Pinterest-perfect even before you take your first bite.

What You’ll Need

You don’t need any fancy ingredients or equipment here. Everything’s easy to find, and you can swap a few things based on what you like or what’s already in your fridge.

Ingredients

For the Salad:

• 2 medium zucchinis (spiralized into zoodles)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 small red onion, thinly sliced
• ½ cup Kalamata olives, pitted and halved
• ¾ cup feta cheese, crumbled
• ½ green bell pepper, chopped (optional, but it adds crunch)

For the Dressing:

• ¼ cup extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 garlic clove, minced
• 1 teaspoon dried oregano
• Juice of ½ lemon
• Salt and black pepper to taste

That’s it. You can add grilled chicken, shrimp, or even tofu if you want a bit more protein, but this salad stands strong on its own.

How to Make this keto Zoodle Greek Salad (Step-by-Step)

 

Here’s where the magic happens, or at least the chopping.

Step 1: Spiralize the Zucchini

If you’ve got a spiralizer, this part is easy. Just trim the ends off the zucchinis and feed them through. You’ll get long, thin “noodles.” If you don’t have a spiralizer, don’t stress. You can use a julienne peeler or even a vegetable peeler to make ribbon-style zucchini strips.

Once they’re ready, place them on a paper towel and lightly sprinkle with salt. This helps draw out some moisture, so your salad doesn’t turn watery later. Let them sit for about 10 minutes while you prep the other ingredients.

Step 2: Chop Everything Else

Halve your cherry tomatoes, slice your red onion thin, chop your cucumber and bell pepper, and pit your olives if needed. Try to keep everything roughly bite-sized so it mixes well with the zoodles.

Step 3: Mix the Dressing

In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, garlic, oregano, salt, and pepper. Shake it up until it looks creamy and smooth. Taste it — it should be a little tangy, a bit garlicky, and not too salty.

Step 4: Combine

In a big bowl, toss the zoodles, tomatoes, cucumbers, onion, olives, and bell pepper together. Pour the dressing over and give it a good mix with tongs or two spoons until everything’s coated.

Step 5: Add the Feta

Now crumble that feta on top. Don’t stir too hard after this — you want little chunks of feta through the salad, not mush.

And that’s it. You’re done.

A Few Small Tips That Make a Big Difference

Sometimes the difference between a good salad and a great one is in the small details. Here are a few:

• Dry your zoodles. Zucchinis hold a lot of water. Letting them sit with a bit of salt and patting them dry makes the salad less soggy.
• Use good olive oil. It’s a simple recipe, so the quality of the ingredients really shows. A decent olive oil will make the dressing taste ten times better.
• Add the dressing just before serving if you’re prepping ahead. Otherwise, the zoodles will soften too much.
• Make it heartier. Add grilled chicken, shrimp, or even canned tuna for a quick, high-protein lunch.
• Want some crunch? Toss in a few toasted sunflower seeds or sliced almonds (just keep an eye on carbs).

Why Zoodles Work So Well in Keto Recipes

Let’s talk zoodles for a second because they’re kind of the star here.

Zucchini noodles are the easiest low-carb swap you can make. They’ve got around 3 grams of net carbs per cup compared to over 40 grams in regular pasta. But it’s not just about carbs — they’re light, hydrating, and give you that noodle-like satisfaction without weighing you down.

And unlike cauliflower rice, zoodles don’t have that strong smell or taste. They soak up whatever dressing or sauce you use, which is why they fit so perfectly in this Greek-style salad.

You can serve them raw (like in this recipe) or sauté them lightly in olive oil for a warmer version. If you want something that feels more like a meal than a salad, just toss them in a pan for a minute or two before mixing in the other ingredients.

Keto Breakdown (For the Curious Ones)

Here’s the rough nutrition breakdown per serving (assuming you make four servings):

• Calories: around 180–220
• Fat: 17g
• Protein: 6–8g
• Net Carbs: about 5g

It’s filling but light — one of those meals that makes you feel full but not stuffed.

If you’re tracking macros strictly, you can adjust the olive oil or feta amount depending on your fat goals.

Variations to Keep Things Interesting

You know how sometimes you make a recipe so often that you get a bit bored of it? Let’s fix that before it happens.

Here are a few small twists that’ll keep the Keto Zoodle Greek Salad fun:

• Avocado Greek Zoodle Salad – Add diced avocado for creaminess. Just toss it gently at the end so it doesn’t mash.
• Spicy Version – Add chopped pepperoncini or a drizzle of hot sauce to the dressing.
• Chicken Zoodle Greek Salad – Add grilled chicken breast or leftover rotisserie chicken. Great for lunch meal prep.
• Mediterranean Tuna Zoodle Salad – Canned tuna, olive oil, lemon, and oregano turn this into a fast, high-protein meal.
• Warm Greek Zoodles – Sauté the zoodles quickly in a pan before adding the rest of the ingredients. Warm feta is ridiculously good.

Make-Ahead Tips for Meal Prep

If you like to prep your meals ahead of time, this recipe fits perfectly into that routine.

Here’s how to keep it fresh for days:

• Store the zoodles separately from the dressing. That way, they don’t get soggy.
• Keep the dressing in a small jar so you can shake and pour it fresh each time.
• Mix right before eating. Toss it all together when you’re ready to eat for the best crunch and flavor.

You can keep everything (separately) in the fridge for about 3 days. After that, the zucchini starts to soften too much.

How to Serve It

This salad works for just about anything:

• As a light lunch when you want something refreshing but satisfying.
• As a side dish with grilled chicken, steak, or fish.
• As a main dish if you toss in some extra protein or avocado.

If you’re having people over, serve it in a big white bowl and drizzle some extra olive oil on top before bringing it out. It looks fancy without trying.

What People Love About This Salad

If you ever scroll through Pinterest comments on keto recipes, you’ll notice that the ones that go viral have something in common — people actually make them.

And that’s exactly what happens with this one. It’s simple enough for beginners, looks pretty enough for Pinterest, and tastes fresh every single time.

I first made this salad on a day when I didn’t want to cook. It was hot, my kitchen felt like a sauna, and I had zero energy to deal with the stove. I had zucchinis, a block of feta, and half a cucumber in the fridge. Fifteen minutes later, I was sitting with a bowl of this salad, wondering why I’d never made it before.

And that’s kind of the thing,  you don’t realize how much you’ll love it until you taste it. It’s not trying too hard; it’s just clean, crisp, salty, and satisfying.

The Real Secret: The Dressing

If we’re being honest, a salad is only as good as its dressing.

You could toss zoodles and veggies together all day, but without the right balance of oil, vinegar, and seasoning, it’ll taste flat.

This dressing, olive oil, red wine vinegar, lemon, garlic, oregano — has that classic Greek bite. It’s sharp, herby, and full of flavor. The trick is to whisk it until it thickens slightly. That’s when the oil and vinegar emulsify and cling to every zucchini strand and olive slice.

Make a double batch. You’ll end up pouring it on everything, grilled chicken, roasted veggies, even scrambled eggs if you’re a little wild.

Common Mistakes People Make (And How to Fix Them)

• Zoodles Too Watery:
  Let them rest on a paper towel with salt before mixing. You’ll be surprised how much liquid they release.
• Overmixing the Feta:
  Stir gently after adding feta. You want soft chunks, not feta paste.
• Using Too Much Dressing:
  Zoodles don’t absorb dressing like pasta does. Add a bit, toss, then taste before adding more.
• Making It Too Early:
  If you mix the dressing hours before eating, the zoodles will soften too much. Keep them separate until just before serving.

Conclusion

The Keto Zoodle Greek Salad is one of those recipes that doesn’t need much selling. Once you try it, you’ll get it.

It’s refreshing, colorful, and ridiculously easy. It works for lunch, dinner, or meal prep, and it fits perfectly into any keto or low-carb plan without feeling restrictive.

There’s no fancy trick here, just good, honest ingredients that taste great together.

If you’re someone who’s always on the hunt for recipes that are healthy but don’t taste like diet food, this one’s going to be a regular on your table.

It’s the kind of salad you eat once and then crave again two days later. It’s that good.

So go ahead, grab your zucchinis, make those zoodles, and whip up this Keto Zoodle Greek Salad. It’s easy, fresh, and about as close to a perfect low-carb salad as it gets.

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