Mediterranean Salad:
This Mediterranean salad recipe was made by my wife Angel, who loves to make food, home and body care recipes that support people’s journey to optimal health. Check out my wife’s website, instagram and facebook page where she shares stories and pics about our life. She also has a great YouTube channel you can check out as well. You will love this recipe!
If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Mediterranean Salad
Prep
Total
Yield 4–6 Servings
Ingredients:
2 large English cucumbers, sliced
1 Vidalia onion, diced
1 jar (13.1 oz) Kalamata olives, sliced or whole
2 jars (19.8 oz) artichoke hearts, soaked in water, sliced
1 oz feta cheese or non-dairy cheese alternative
1/2 bottle (4 oz) Greek salad dressing
Optional Ingredients:
1 cup cherry tomatoes
1 cup diced Hearts of Palm
1 tbsp crispy onion salad topper
Instructions:
Step 1: Add all ingredients into a salad bowl, mix slightly, and drizzle salad dressing on top.
Step 2: Enjoy!
Notes
The nutrition facts for this recipe are based off the linked ingredients. Optional ingredients are not included in the macros.
Courses Snack
Cuisine Mediterranean
Nutrition Facts
Serving Size 1 serving
Amount Per Serving | ||
|---|---|---|
Calories 236 | ||
% Daily Value | ||
Total Fat 19 g | 29% | |
Total Carbohydrates 13 g | 4% | |
Dietary Fiber 3 g | 12% | |
Sugars 3 g | ||
Protein 4 g | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Special Notes:
For a high protein meal, you can add some roasted chicken breast or turkey meat. For an added fat, you can add 1/2 an avocado and drizzle 1 tbsp MCT oil over the salad or add a handful crushed almonds / cashews.
If you are making this Mediterranean salad with a dairy based cheese, I always recommend looking for a good grass-fed cheese. If you are able to find it, I love a good raw goat or sheep’s milk cheese as those are the easiest on your digestive system but they can be tough to find. If you can’t do dairy, I like this dairy cheese alternative.
In the picture, we used some non-coated crispy fried onions as well for added color. This is an optional ingredient and not needed unless you want a nice crunch and some extra flavor.
Dr Jockers Comments
This Mediterranean salad recipe is one of my favorite things that my wife and I make at home all the time. It is full of life-giving ingredients that are full of flavor and support fat burning and a healthy immune system.
Olives and olive oil are rich in monounsaturated fats, polyphenols and vitamin E and are one of the healthiest things you can put in your body! Artichokes are one of the best prebiotic fibers for your gut microbiome and they have compounds that thin the bile and support optimal bile flow.
I also enjoy adding in Hearts of Palm which adds in more prebiotic fibers to support the microbiome. Onions are rich in quercetin and sulfur compounds to reduce inflammation and optimize immune health.
Let us know your thoughts on the Mediterranean salad in the comments section below. If you are looking for a more detailed, fat burning, keto meal plan and recipes, then check our complete Navigating the Ketogenic Diet program here.
