Recipe for life: Greek Salad

Filling Greek salad can be used as a main dish or accompany pork chops and fish

Greek salad recipe

Greek salad recipe with feta cheese and Kalamata olives.

This Greek Salad recipe my favorite salad, and over the years I stopped using the olive oil completely and find it just as tasty with significantly fewer calories.

The salad can be made ahead of time, but hold off tossing with the dressing until you are ready to serve.

The Kalamata olives are easy to find. The local grocery also has them available at the store’s olive bar.

The calories for this salad are mostly in the olive oil and olives. While heart healthy, 3 tablespoons of olive oil are 357 calories and 42 grams of fat. Sixteen olives are 180 calories and 20 grams of fat. The feta cheese provides protein and some fat.

The caloric load of this salad can be decreased by using smaller portions of olives and olive oil.

It is great with a side of French bread or ciabatta bread.

Greek Salad Recipe


  • 3 tbsp olive oil (Optional. Decrease or eliminate to reduce calories)
  • 3 tbsp fresh lemon juice
  • 1 tsp Italian seasoning or oregano
  • Salt
  • Black pepper
  • 3 large vine ripe tomatoes, coarsely chopped
  • 1 cucumber, peeled, coarsely chopped
  • 1/2 red onion, peeled, sliced
  • 1 bell pepper, seeded, coarsely chopped
  • 16 pitted black olives / Kalamata
  • 1/2 cup crumbled feta cheese (heaping)


1. Whisk the olive oil, lemon juice, Italian seasoning OR oregano together until blended. Season to taste with salt and black pepper.

2. In a salad bowl combine the tomatoes, cucumber, onion, bell pepper, olives, and feta cheese. Toss with dressing and serve immediately.

Nutritional Analysis

(Side dish without oil)

2 servings 2 servings 6 servings 6 servings
(Main dish with oil) (Main dish without oil) (Side dish with oil) (Side dish without oil)
CALORIES 453 274 151 91
CARBOHYDRATE (grams) 24 24 8 8
FIBER (grams) 6 6 2 2
FAT (grams) 39 18 13 6
PROTEIN (grams) 10 10 3 3


  1. Avatar Wanda Whitney says

    I noticed that you have nutritional data for your recipe, but you neglected to put the sodium content down. When you have patients who need to know sodium levels because they have kidney disease/conditions/etc, it would really help us.

    • Hi there!
      You are so right! That would be a good piece of information to add. I just forwarded your comment to Mary Ellen to see if she can add that information.

    • Avatar Mary Ellen Autry says

      The sodium in the Greek Salad is in the olives, Feta cheese, and added salt.

      The 1/2 cup Feta cheese is 837 mg Sodium for the whole recipe
      The 16 olives are 650 mg Sodium for the whole recipe

      If no additional salt is added:
      1/2 the recipe is 743 mg sodium
      1/6 the recipe is 247 mg sodium