Keto Greek Salad {Low-Carb}
This keto greek salad is the perfect go-to recipe if you’re running low on time and looking for something refreshing yet satiating.
Plus it packs a nutritional punch! You'll get a liberal dose of fiber, antioxidants, protein, and heart-healthy fats from both the olive oil and olives (we'll explain why olives are underrated in a minute).
We also love this recipe because you can make a bunch ahead of time, then bring it to work all week. It's a great option for hosting guests or making in bulk for yourself.
Before we show you the recipe, let's take a look at the four biggest health benefits.
Top 4 Benefits Of This Keto Greek Salad
Here are some health and other benefits of this keto greek salad recipe.
#1. It’s Loaded with Fiber
Fiber is essential for the health of your brain, gut, and immune system[*].
Each serving of this greek salad recipe offers 6 grams of fiber, which is more than a quarter of what's recommended by the American Heart Association each day[*].
Plus, fiber is an awesome addition to any low-carb diet. It helps slow down how quickly you digest carbs and helps control your blood sugar[*].
Carbohydrates less fiber is what is referred to as "net carbs" and is often the number tracked by keto-ers because of this.
#2. This Recipe is Micronutrient-Packed
No one can say this recipe is short on the veggies. Romaine lettuce, tomatoes, red onion, pepper, and cucumber alone contain vitamins A, C, E, and K, as well as calcium, folate, and potassium[*].
Along with the Bvitamin and iron-packed chicken thighs, you're getting over 10 essential micronutrients in each serving of this salad.
#3. The Dressing Supports Heart Health
The base of this dressing is extra virgin olive oil, which is full of heart-healthy monounsaturated fats. Studies show that people who regularly eat olive oil decrease their risk of cardiovascular disease and have lower blood pressure[*]. Plus, the main ingredients in this dressing are all things you generally have in the pantry, so it's easy to whip together.
#4. It’s the Perfect Meal Prep Recipe
There are plenty of delicious keto-approved recipes out there. But not all of them are easy to put together or prepare in bulk.
This keto greek salad recipe totally fits the bill. If you aren't preparing this for several people and instead using it for meal prep, simply make everything ahead of time, then leave the salad "deconstructed" in your fridge. Throw everything together before you leave for work. You'll get four meals out of this recipe!
Healthy, practical for meal preps, and not overly complicated to put together. That's a win-win-win in our book.
Olives: Why They're Perfect For Low-Carb Diets
Olives are a pretty underrated fruit.
Know how we know? Because some of you reading this just thought, "Wait, olives are a fruit?" Yup—just like the avocado and tomato, not everyone knows this. Even though they aren't sweet like berries, they grow on trees and have pits, which makes them a fruit.
Besides being flavorful, kalamata olives pack a serious nutrition punch. Like olive oil, they contain the same heart-healthy fatty acids that reduce your risk of disease. In fact, two-thirds of the fat in olives are unsaturated[*].
And since there's only 1 gram of carbs in an ounce of olives, they can be eaten liberally on a keto or low-carb diet.
Olives are also high in vitamin E—a micronutrient that helps reduce inflammation in the body and form platelets, which is important for your cardiovascular health[*]. They also have antioxidants in them, which help remove free radicals that can lead to cancer from the body.
Basically, olives are an underrated nutritional star when you're on a low-carb diet. They're also delicious. Kalamatas are in this recipe but don't be afraid to experiment with other types of olives, too.
Now, let's dive into this recipe.
Delicious Keto Greek Salad Recipe
Ingredients:
- Salad:
- 1 head romaine lettuce, chopped
- 1/2 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1 cucumber, sliced
- 1/2 red pepper, diced
- 16 Kalamata olives, halved
- 1 cup feta cheese
- 2 chicken thighs, cooked and sliced
- Dressing:
- 1/2 cup olive oil
- 1/2 cup white wine vinegar
- 2 teaspoons dried oregano
- 2 cloves minced garlic
- 2 teaspoons kosher salt
- 1/2 teaspoon ground black pepper
Preparation:
- For the salad: Prep the first 8 ingredients and layer into a bowl or distribute onto 4 plates.
- For the dressing: Whisk together the remaining ingredients. Drizzle dressing over the salad just before serving.
- Prep Time: 30 minutes
- Yield: 4
