Keto Greek Salad with KETO Greek Dressing

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This Keto Greek Salad is a great lunch salad or starter appetizer with Keto Greek Dressing drizzled on top.

Keto Greek Salald

This Keto Greek Salad is an amazing low carb lunch idea that gets vegetables into your Keto Diet with delicious low carb keto Greek Salad Dressing on top!

While I am on the Keto diet, I find myself eating a ton of meat and skimping on veggies. This greek salad gives me a nice punch of awesome vegetables without going over my net carbs.

Traditional Greek salad is the most popular and well known Greek dishes in Greece. They grow it locally so they get it from their yards.

It has a ton of health benefits because it is mostly fruits and veggies with a Greek salad dressing that is mostly a spiced up version of oil and vinegar.

This recipe is sugar free and a gluten free recipe as well.

When you are on a low carb diet like Keto it is easy to forget to include vegetables in you diet. This low carb greek salad makes it simple to get them into your diet without going over your daily macros.

Is Panera Modern Greek Salad Keto?

The Panera Modern Greek Salad is probably the most popular salad being eaten right now.

The greek salad from Panera is actually keto if you ask for a few modifications or just avoid eating the excessive amount of onions that they include on the salad.

If you are at Panera ordering or are ordering through an app like Uber Eats, you can ask them to go light on the onions or just skip the onions all together.

You can also ask them to add a protein like grilled chicken on top of the salad. That also works well at home as well.

What Salad Can I Eat on Keto?

keto greek salad recipe

How Many Carb per Serving?

This salad only has 4 net carbs per serving. You can easily add this side dish to your keto diet.

Let’s start with a few basic tips:

Greek cucumber and tomatoes salad_

Low Carb Greek Salad Recipe

To make a traditional, but low carb salad, here are some great ingredients that make the salad authentic and still fit into your keto diet.

Cucumbers – One of the best low carb vegetables out there are cucumbers. I like to use the English Cucumbers because you they require less work. They are longer and usually come wrapped in plastic.

Tomatoes – We like to use the small tomatoes because it is easiest to count carbs with them. One small cherry tomato is 0.307 grams of carbs. We slice them in half for the salad to make them easier to eat.

This amazing fruit is keto friendly. It’s one of the few Keto friendly fruits out there. 

Normally, most fruits pack a whammy of carbs and are a no no if you want to achieve Ketosis. 

The cherry tomatoes seem to the best way to go for this Greek salad because it is one less thing you have to cut up. 

Also, apparently you should steer clear of the grape tomatoes and vine ripened tomatoes (also know as Campari tomatoes) because they have a higher carb content than the other tomatoes at the grocery store. 

Your best bet for tomatoes on the Keto Diet are Roma Tomatoes (aka Plum Tomatoes), Cherry Tomatoes, and Beef Steak Tomatoes. 

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Red Onions – Instead of skipping the red onions, I used a limited amount in the salad.

Normally, a traditional greek salad of this size would call for a whole red onion, instead I used 1/4 of red onion and placed the remainder in my red onion container for later use.

If you want to cut the carbs even more, you can swap red onions for green onions. They are much more keto friendly. 

Kalamata Olives – Olives are a great snack choice on the Keto Diet and really add flavor and salt to this yummy salad.

Olives are one of my favorite snacks on the Keto Diet. I love eating olives because they are an amazing source of fats on Keto.

Olives can be eaten on their own or added to low carb recipes like salads, as a topping on steak, or in dips.

Feta Cheese – You can get some much needed calcium from adding Feta Cheese to your greek salads.

Feta Cheese is made with goat milk rather than cow milk because in Greece they have a lot of goats.

In Greece, they give you a block of Feta Cheese on top of the salad rather than cutting it up or crumbling it like here in the US.

Additional Ingredients

You can also add some of these other ingredients. They are sometimes served in greek salads here in the US.

  • Bell Peppers – Red, Yellow, and/or Green Peppers.
  • Black Olives
  • Greek Olives
cucumber and tomatoes salad

Which Cucumber to Use in Greek Salad?

One of the best low carb vegetables out there are cucumbers. I like to use the English Cucumbers because you they require less work. They are longer and usually come wrapped in plastic.

You do not have to peel or seed these cucumbers in order to avoid the gassiness that usually comes with eating cucumber skin and seeds.

I have made the mistake thinking all cucumbers are created equal before and I regretted it! Steer clear of the smaller cucumbers for this salad unless you want to peel and seed them.

Here is another Keto cucumber recipe: Refreshing KETO Cucumber Salad Recipe.

Keto Greek Salad Dressing_

Keto Greek Salad Dressing

One of the best parts of the greek salad is the simple dressing that goes on top. You can easily make this dressing on its own and add it to your salads.

Garlic – You can fresh, frozen, or jar garlic to make this dressing. If you are using fresh, use a microplane to grate the garlic or mince it by hand.

Dijon Mustard – Greek dressing is traditionally made with dijon mustard. Here is an awesome dijon mustard that is organic and from one our favorite brands.

Oregano – One of the most used spice in Greek food is Oregano, you can get some Organic Oregano here.

Salt and Pepper – Add salt and pepper to your taste or follow the ingredient guidelines in the recipe card below.

Red Wine Vinegar – This is the traditional vinegar used in greek salads. If you prefer another vinegar like apple cider feel free to use it. I have and it does not taste that different.

low carb Greek Salad Dressing_

How long does Greek Dressing Last in the Fridge?

This Keto greek dressing will easily last for up to one week in the fridge.

You can also order Greek Dressing like this one which is only 1 net carb per serving. The one from Primal Kitchen is made with Avocado Oil and is only 1 net carb.

How to Make Keto Greek Salad and Dressing?

Start by slicing all the vegetables cucumbers into thin rounds, grape tomatoes in half, garlic diced or grated, and red onions into half or quarter rounds.

cucumber and tomatoes salad_

In a large mixing bowl, add all the salad ingredients – cucumbers, tomatoes, red onions, feta cheese, and Kalamata olives.

Greek cucumber and tomatoes salad_

Mix all the veggies with the cheese and the olives. 

Then, add the half the olive oil over the salad ingredients and toss. 

Then, in a small bowl, mix the remainder of the greek dressing ingredients using a fork or whisk. You will add the minced garlic, dijon mustard, oregano, salt and pepper, and red wine vinegar.

Keto Greek Salad Dressing_

Pour the greek dressing over the greek salad and mix. 

low carb greek salad

Set the salad aside for 30 minutes to let the ingredients and flavors blend.

greek salad keto

Serve at room temperature.

keto greek salad

Keto Meal Plan

Here are some more recipe to help you with Keto meal planning for the day.

Keto Greek Salad
Print

Keto Greek Salad

This Keto Greek Salad is a great lunch salad or starter appetizer with Keto Greek Dressing drizzled on top.
Course Salad
Cuisine Mediterranean
Prep Time 5 minutes
Mixing Time 2 minutes
Servings 2 Salads
Calories 230kcal
Author April Erhard

Ingredients

  • 10 Kalamata Olives
  • 1/4 cup Feta Cheese
  • 1 Romain Heart
  • 1/4 cup Red Onion
  • 1/2 cup Cucumber
  • 1/4 cup Tomatoes

Keto Greek Dressing

  • 2 tbsp Olive Oil
  • 1/2 tsp Garlic
  • 1 tsp Apple Cider Vinegar
  • 1/4 tsp Oregano
  • 1/2 tsp Lemon Juice
  • Salt and Pepper
  • 1/2 tsp Oregano

Instructions

  • tart by slicing all the vegetables cucumbers into thin rounds, grape tomatoes in half, garlic diced or grated, and red onions into half or quarter rounds.
  • In a large mixing bowl, add all the salad ingredients – cucumbers, tomatoes, red onions, feta cheese, and kalamata olives.
  • Mix all the veggies with the cheese and the olives.
  • Then, add the half the olive oil over the salad ingredients and toss.
  • Then, in a small bowl, mix the remainder of the greek dressing ingredients using a fork or whisk. You will add the minced garlic, dijon mustard, oregano, salt and pepper, and red wine vinegar.
  • Pour the greek dressing over the greek salad and mix.
  • Set the salad aside for 30 minutes to let the ingredients and flavors blend.
  • Serve at room temperature.
Nutrition Facts
Keto Greek Salad
Amount Per Serving
Calories 230 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 5g31%
Cholesterol 17mg6%
Sodium 528mg23%
Potassium 258mg7%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 3g3%
Protein 4g8%
Vitamin A 5234IU105%
Vitamin C 8mg10%
Calcium 121mg12%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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