The Mediterranean diet is a heart-healthy eating plan inspired by the traditional cuisines of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes fresh, whole foods and is known for its ability to promote overall health, including improved cardiovascular health and longevity.
When you’re craving a salad or looking for something healthy to eat for lunch or supper, these Mediterranean diet salad recipes are ones you’ll want to make again and again.
Shirazi Salad
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Discover the simplicity and freshness of Shirazi Salad! This delightful Persian salad, featuring cucumbers and tomatoes, is not only quick and easy to prepare but also brimming with fresh, healthy flavors. It’s crisp, crunchy, and perfect as a side dish, appetizer, or topping for a variety of meals. Plus, it’s naturally gluten-free, vegan, paleo, and keto-friendly, making this classic Iranian recipe a sure new favorite!
Get the Recipe: Shirazi Salad
Farro Salad with Roasted Vegetables
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This Farro Salad with Roasted Vegetables has quickly become one of my favorite light dishes. It’s incredibly refreshing and serves as an ideal substitute for the usual summer burgers. If you’re in search of a fantastic summer salad recipe, look no further!
Get the Recipe: Farro Salad with Roasted Vegetables
Mediterranean Chickpea Salad
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This delightful Mediterranean Chickpea Salad, featuring roasted red peppers, mint, and sumac, is absolutely delicious! If you haven’t yet experienced the Middle Eastern spice known as sumac, consider acquiring some to prepare this flavorful, vegan, and gluten-free chickpea salad.
Get the Recipe: Mediterranean Chickpea Salad
Fresh Tuna Cucumber And Ricotta Cheese Salad
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This simple and nutritious Ricotta salad is a delightful addition to your dining experience, offering both flavor and health benefits. Ideal for summer picnics and barbecues, it can be served as a side dish or a light meal and is prepared in just 15 minutes.
Get the Recipe: Fresh Tuna Cucumber And Ricotta Cheese Salad
Arugula Fall Harvest Salad with Crispy Quinoa
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The Arugula Fall Harvest Salad with Crispy Quinoa is the autumnal salad you’ve been dreaming of. This dish melds arugula with radicchio, creating a supreme blend of flavors and textures, all unified by a delightful maple mustard dressing. Delicious!
Get the Recipe: Arugula Fall Harvest Salad with Crispy Quinoa
Instant Pot Kısır (Spicy Turkish Bulgur Salad)
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Kısır is a traditional meze or appetizer salad savored across Turkey. Each region boasts its unique take on the dish, with bulgur or cracked wheat being the sole consistent ingredient. The recipe presented here is inclined towards the version favored in Turkey’s southern regions, known for its spicier taste and the inclusion of regional staples such as cumin.
Get the Recipe: Instant Pot Kısır (Spicy Turkish Bulgur Salad)
Burrata Caprese
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Burrata caprese is vibrant, fresh, and flavorful. Crafted with luscious burrata in place of mozzarella, it offers a delightful variation on the classic caprese salad. It can be prepared in a mere 15 minutes, making it an ideal choice for an appetizer or a quick snack.
Get the Recipe: Burrata Caprese
Maroulosalata (Greek Lettuce Salad with Feta Cheese)
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Maroulosalata is a refreshing and flavorful Greek salad that is simple to prepare. It features crisp lettuce, creamy feta, scallions, and a variety of fresh herbs.
Get the Recipe: Maroulosalata (Greek Lettuce Salad with Feta Cheese)
Greek Pasta Salad With Feta
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Greek Orzo Salad is a delightful summer dish that’s enjoyable throughout the year. Its vibrant colors create an impressive presentation, and the best part is, it’s incredibly easy to prepare.
Get the Recipe: Greek Pasta Salad With Feta
Mediterranean Black-Eyed Pea Salad
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The vibrant and tasty Mediterranean Black-Eyed Pea Salad can be prepared in just 15 minutes. This straightforward bean salad is composed of red bell peppers, green onions, Kalamata olives, and fresh herbs, all tossed in a Greek vinaigrette dressing.
Get the Recipe: Mediterranean Black-Eyed Pea Salad
Chickpea Avocado Salad
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Chickpea Avocado Salad is a fresh and healthy salad filled with tender chickpeas, red bell pepper, and creamy avocado with fresh lime juice and cilantro. This wholesome recipe is perfect for a light lunch, vegetarian side, or meal prepping!
Get the Recipe: Chickpea Avocado Salad
Greek Salsa
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Greek Salsa is a fun twist on everyone’s favorite snack! It’s light, fresh, and super addictive, but also totally easy to make!
Get the Recipe: Greek Salsa
Spring Salad
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Spring salad is a refreshing and delicious dish that celebrates the rebirth of nature with an explosion of colors and flavors. Perfect for warmer months, this salad combines seasonal ingredients that are not only fun to prepare but also light and delightful. Spring salad makes an excellent choice as both an appetizer and a light, healthy main course.
Get the Recipe: Spring Salad
Zaalouk: Smoky Eggplant Tomato Dip
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Zaalouk is a traditional Moroccan salad or dip composed of roasted eggplants, bell peppers, and tomatoes. This genuine recipe offers a rich and smooth texture, characterized by a unique smoky taste, complemented by the zestiness of fresh lemon juice, and garnished with fresh herbs and a splash of olive oil.
Get the Recipe: Zaalouk: Smoky Eggplant Tomato Dip
Lupini Bean and Caper Salad
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The Lupini Bean and Caper Salad is a delightful mix of nutrition and flavor, boasting a Mediterranean flair. It features organic lupini beans, tangy pickled capers from the Menorcan countryside of Spain, and an assortment of fresh, crunchy vegetables. This high-protein salad delights the palate with its diverse textures and flavors, offering not just a delicious meal but also a multitude of health benefits.
Get the Recipe: Lupini Bean and Caper Salad
Greek Cucumber Salad
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This Greek Cucumber Salad features a delightful mix of juicy tomatoes, crunchy cucumbers, sharp red onion, salty olives, aromatic fresh herbs, and rich feta cheese, all combined with a homemade vinaigrette and ready in just 15 minutes.
Get the Recipe: Greek Cucumber Salad
Antipasto Salad with Lupini Beans
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This Italian antipasto salad recipe with lupini beans is packed with protein and bursting with Mediterranean flavors enveloped in a sweet and zesty balsamic and olive oil dressing!
Get the Recipe: Antipasto Salad with Lupini Beans
Green Beans with Feta and Almonds
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This green bean salad, featuring tender beans, sweet peas, zesty lemon, smooth feta, crisp sliced almonds, and aromatic fresh herbs, makes a delightful side dish that complements any meal beautifully.
Get the Recipe: Green Beans with Feta and Almonds
Quick Vegan Bean Salad
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You can whip up this speedy vegan bean salad in less than 10 minutes! It’s loaded with plant-based protein, completely gluten-free, and utterly scrumptious!
Get the Recipe: Quick Vegan Bean Salad
Grilled Chicken Souvlaki Salad
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Featuring succulent marinated grilled chicken, an abundance of fresh vegetables, and vibrant Mediterranean flavors, this Grilled Chicken Souvlaki Salad offers a delectable, nutritious, and well-rounded meal.
Get the Recipe: Grilled Chicken Souvlaki Salad
Mediterranean Lentil Salad
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A Mediterranean lentil salad bursts with bright flavors and fresh vegetables. For those seeking meal prep options, this protein and fiber-packed Greek lentil salad is an excellent choice.
Get the Recipe: Mediterranean Lentil Salad
Cucumber Yogurt Salad
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This delightful Cucumber Yogurt Salad recipe captures the essence of tzatziki in a salad format. It’s brimming with crisp cucumbers, smooth Greek yogurt, vibrant dill, garlic, and a hint of lemon. An effortless and delicious side dish that’s simply irresistible!
Get the Recipe: Cucumber Yogurt Salad
Italian White Bean Salad
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This Italian white bean salad is an excellent choice for a summer side dish. It’s a recipe that you can prepare ahead on Sunday and savor throughout the week for either lunch or dinner. Cannellini beans, also known as Italian white beans, are combined with cherry tomatoes, olives, onions, and capers, all tossed in a homemade garlic dressing.
Get the Recipe: Italian White Bean Salad
Lemon Orzo Salad
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This Lemon Orzo Salad is incredibly simple to prepare and serves as a versatile option for lunch or a side dish. Made with only the freshest ingredients, it offers a light complement to your summer dishes.
Get the Recipe: Lemon Orzo Salad
Keto Greek Salad Recipe
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Try this Keto Greek Salad recipe for a quick and healthy side dish or a light lunch on a busy day. It’s enriched with tangy Feta cheese, spiced up with green chilies, made crunchy by crisp cucumbers, and brought to life with juicy tomatoes. Each bite of this Feta Greek Salad is a delightful indulgence!
Get the Recipe: Best Keto Greek Salad Recipe
Lentil Tabbouleh Salad
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The lentil tabbouleh salad offers a refreshing and wholesome option for summer dining. It features a lively assortment of Mediterranean vegetables and a tangy lemon vinaigrette, making it both fulfilling and healthful. It’s perfect as a light lunch or as an accompaniment to your preferred main courses.
Get the Recipe: Lentil Tabbouleh Salad
Colorful Spinach and Arugula Salad
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A big, vibrant spinach and arugula salad is the perfect way to uplift your spirits! Eating a variety of colors is recommended, and this salad delivers just that. It’s complemented by roasted beets and quail eggs, making it a well-rounded dish. And to top it off, there’s a homemade balsamic basil vinaigrette to pair with it.
Get the Recipe: Big, Colorful Spinach and Arugula Salad
Vegetarian Caesar Salad
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This scrumptious vegetarian Caesar salad is a swift, simple, and protein-rich meal option. It features a tantalizing breaded tofu filet in place of chicken and croutons, accompanied by a crisp green salad, a straightforward homemade dressing, and shavings of vegetarian-friendly parmesan—all prepared in just 15 minutes.
Get the Recipe: Vegetarian Caesar Salad
Lemon Chicken Quinoa Salad
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This lemon chicken quinoa salad is an excellent option for utilizing leftover chicken. It serves as an ideal midweek lunch, a delightful picnic dish, or a convenient packed lunch for the workplace.
Get the Recipe: Lemon Chicken Quinoa Salad
Italian Tuna Green Bean Salad
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The Italian Tuna and Green Bean Salad is remarkably simple to prepare. With just seven straightforward ingredients, it creates a delicious and nutritious dish. Its lightness, refreshing taste, and high protein content make it a perfect choice for a summer lunch.
Get the Recipe: Italian Tuna Green Bean Salad
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