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Is Greek salad good for weight loss? Yes! Traditional Greek salad (AKA horiatiki salad) is a low calorie satisfying dish that’s also low carb, keto, and gluten free. Learn how to make keto Greek salad dressing and a delicious keto Greek salad with chicken or turkey. You’ll love how this Greek salad for weight loss fills you up and keeps you full for hours. 

keto greek salad recipe

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One of the biggest criticisms of ketogenic diets is that they are not good for the heart. It’s just bacon all day, every day, right? If that’s what you think, I hope this keto Mediterranean salad changes your mind about what a keto diet can be. 

My spin on authentic Greek salad turns this light meal or side into a full, hearty meal. First of all, traditional Greek salad has no lettuce. I decided to add leafy greens to bulk up the volume without increasing carbs or calories (by much). 

Aside from the lettuce greens, we’ve got some other veggies you won’t find in a classic Greek salad. Along with the tomatoes, cucumbers, and onion, we’ve got roasted red peppers and artichokes. Feel free to add whatever other fresh vegetables sound good to you, such as zucchini. 

This is also a high protein Greek salad. Though the feta cheese in Greek salad provides some protein, the addition of poultry really packs it in. (And if you don’t like chicken or turkey, try cooked lamb, pork, or beef instead.) 

The keto Greek dressing stays a little closer to tradition, with olive oil and oregano. A touch of red wine vinegar and lemon juice adds an additional layer of flavor I hope you enjoy.

Is Greek salad good for weight loss? 

Yes, Greek salad can be part of a healthy weight loss diet. This Greek salad is under 500 calories with loads of non-starchy veggies to make it a high-volume meal. With protein from chicken and feta, this satisfying meal should help to support a weight loss goal. 

If you are trying to lose weight, creating meals that help you feel full on fewer calories can help. For most of us, the combination of protein, fiber, and high fluid volume can help us to feel full.  

The foods that are the best sources of these elements are lean proteins, non-starchy vegetables, and certain fruits. These foods should be staples in your diet if you’re using keto for weight loss. This keto Greek salad is a great example of a healthy keto meal that may help with weight loss. 

Many people trying to lose weight on low carb diets make the mistake of overindulging in fatty foods. Fats such as avocado, nuts, olive oil, other added oils and fats, and cheese are healthy foods. However, the portion size for these foods is rather small. 

Salad greens, peppers, cucumbers, and other non-starchy vegetables help to make your low-calorie meals big. These foods can be especially helpful if you’re a volume eater. Salads are just one way to make big low-calorie meals; broth-based soups and stir fries are two other options. 

If you need a higher energy recipe, using full fat feta cheese adds about 50 calories per serving. You could also add other fats, such as nuts and seeds, to your Greek keto salad. Another option (if you’re not following the keto diet) is to add a side of whole-grain crackers or bread. 

Keto Greek Salad with Chicken Ingredients 

What are the ingredients for keto Greek salad with chicken? Here’s what you need for this healthy Greek salad recipe: 

  • 1 lb cooked chicken breast (454g; can substitute with turkey) 
  • 10 ounces spring mix (283g; can substitute other mixed salad greens or chopped romaine lettuce) 
  • 6 ounces crumbled feta cheese (170g; use fat free feta) 
  • 4 Persian cucumbers 
  • 10 ounces cherry tomatoes (283g; grape tomatoes may also be used) 
  • 40 Kalamata olives, pitted (or black olives) 
  • 8 ounces roasted red peppers (227g) 
  • 14 ounce can artichokes in water (397g) 
  • ½ medium red onion, chopped 
keto greek salad with chicken ingredients

Note: Get the specific quantities of ingredients in the recipe card below. 

This recipe is a great way to use leftover air fryer rotisserie chicken or leftover grilled chicken. I like to use roasted red peppers in a jar to save time. Buying pitted kalamata olives will also make life easier. 

You’ll also need these things to make keto Greek dressing: 

  • ¼ cup red wine vinegar 
  • 2 tablespoons lemon juice 
  • 2 tablespoons extra virgin olive oil or avocado oil 
  • 1 teaspoon Dijon mustard 
  • 1 teaspoon dried oregano 
keto greek salad dressing ingredients

Use fresh squeezed lemon juice, not the stuff in the bottle. The flavor difference is amazing! 

If you’ll be meal prepping Greek salads, I highly recommend these salad containers. They come complete with separate dressing cups and a fork! 

🔪 How to Make Keto Greek Salad 

Here are the step-by-step directions to make keto Greek salad with chicken: 

how to make keto greek salad with chicken
  1. Begin by preparing the protein and veggies (i.e., practicing mise en place). Chop the cooked chicken into bite-sized cubes. Cut the Persian cucumbers into quarters lengthwise and then dice. 
  1. The tomatoes should be halved (or quartered if they are large). Slice the roasted red peppers into strips and drain and quarter the canned artichokes. Cut the red onion into a medium dice. 
  1. Now that everything is ready, you can distribute the lettuce evenly between four bowls. Top each bowl with ¼ of the chicken, feta, cucumbers, tomatoes, olives, peppers, artichokes, and onion. Now it’s time to make the keto salad dressing! 
how to make keto greek salad

🥗 How to Make Keto Greek Salad Dressing 

Homemade Greek dressing is so easy to make! Simply put the vinegar, lemon juice, mustard, olive oil, and oregano in a jar and whisk or give it a good shake. Make sure the lid is screwed tightly on the jar if shaking! 

keto greek salad dressing

After making the dressing, you can dress the salads if you’ll be eating immediately. Otherwise, keep the keto dressing separate from the salads until right before serving time. You don’t want to give your salad greens a chance to get soggy. 

You can keep leftover keto Greek salad in airtight containers in the fridge for 3-4 days. Again, make sure to keep the Greek dressing separate until serving time. I do not recommend freezing Greek salad, as it will become a soggy mess when you defrost it. 

is greek salad good for weight loss

📋 Carbs in Greek Salad 

How many carbs in a Greek salad? How many calories in Greek salad? One serving of this keto Greek salad recipe has 494 calories, 16.9 grams net carbs, and 51.3 grams protein. 

FAQs 

How to make dairy free Greek salad? 

Make Greek salad dairy free by replacing the feta cheese with crumbled silken tofu. You may want to make a little extra Greek dressing to stir into the tofu to give it more flavor. You could also just skip using any dairy or soy to make the salad Paleo and Whole30 compliant. 

Is Greek salad good for diabetics? 

Yes, Greek salad is typically low carbohydrate and a good choice for managing healthy blood sugar in diabetes. This recipe is rich in lean protein and non-starchy veggies, two types of foods diabetics are generally advised to eat more of. 

What Greek food is keto friendly? 

There are lots of tasty keto Greek food options aside from this keto Greek salad! Unsweetened Greek yogurt, tzatziki, and meat kabobs are all low carb Greek options. If you’re ordering at a Greek restaurant, tell them you don’t want the pita bread. 

Is feta cheese good for weight loss? 

Per Cronometer, one ounce of Greek feta (28g, full fat) has under 1 gram of net carbs and 70 calories. Like most cheeses, Greek feta can be easy to overeat, but can be enjoyed in moderation in a weight loss diet. 

Does traditional Greek salad contain lettuce? 

No. Traditional Greek salad is made of tomatoes, cucumbers, kalamata olives, onions, and Greek dressing without lettuce. I added lettuce to bulk up the meal without increasing the calories much. 

keto greek salad

👩🏻‍🍳 Other Low Carb and Keto Salad Recipes 

Want more keto and low carb recipes for salad? Here are some to try: 

Also, don’t miss our entire collection of Keto Recipes! 

Watch How to Make It!

keto greek salad with chicken

Keto Greek Salad for Weight Loss (with Dressing)

Summer Yule
Learn how to make keto Greek salad with chicken or turkey and a delicious keto Greek salad dressing. Under 500 calories, only 17g net carbs!
5 from 2 votes
Prep Time 10 minutes
Total Time 10 minutes
Course Lunch
Cuisine Mediterranean
Servings 4
Calories 494 kcal

Ingredients

For the keto Greek salad dressing:

  • ¼ cup red wine vinegar
  • 2 tablespoons lemon juice, fresh squeezed
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon dried oregano
Don’t be a stranger! 😊If you love this recipe, please come back and leave a rating. This helps readers and I’d love to hear from you. Thank you ❤️

Instructions

  • Chop the cooked chicken into bite-sized cubes. Cut the Persian cucumbers into quarters lengthwise and then dice.
  • The tomatoes should be halved (or quartered if they are large). Slice the roasted red peppers into strips and drain and quarter the canned artichokes. Cut the red onion into a medium dice. 
  • Evenly distribute the mixed salad greens between four salad containers or bowls. Top each container with ¼ of the chicken, feta, cucumbers, tomatoes, olives, red peppers, artichokes, and red onion.

To make keto Greek salad dressing:

  • Put the red wine vinegar, lemon juice, olive oil, mustard and oregano in a food-safe jar with a tight lid. (I like to use a 1-cup glass canning jar.) Put the lid on the jar and give it a good shake.
  • Keep the dressing separate from the salad until serving time. These salads will keep in the refrigerator for up to 4 days.

Equipment

Notes

💭 Expert Tips from Dietitian Summer Yule

This is a level 1 recipe (may help support fat loss). What are the benefits of making Greek salad keto? Here are some health benefits and other reasons to make low carb Greek salad:
  • Heart healthy: If you do well with very low carb diets, but want to protect the health of your heart, try this salad. The heart healthy monounsaturated fats in olive oil and crisp vegetables may help reduce your risk of heart disease (if eaten regularly). 
  • Meal prep: This salad is perfect for meal prepping for weekday lunches. It’s a complete meal, so no side dishes are needed. 
  • Potluck dish: Keto Greek salad is a beautiful dish to bring to potlucks or your next cookout. Simply make the salad and keep the dressing separate until right before serving. (Either have guests dress their individual portions or dress a big bowl yourself.) 
  • Great for volume eaters: Keto Greek salad is a super example of a keto meal that is good for weight loss. It’s low calorie, high volume, and packed with protein. 
  • Protein: Speaking of protein, this low carb Greek salad has lots of it! You’re getting more high-quality protein here than you would with the Greek salad at Panera and (some) other restaurants. 
  • Gluten free Greek salad: Like most Greek salads, this keto diet Greek salad is naturally gluten-free. It’s also easy to modify this recipe for a variety of other diets such as dairy free and vegan. Just swap out the proteins (the feta and chicken). 
  • Delicious: This salad is bursting with tasty flavors. It has me looking forward to lunch every day when I make it!
Nutrition information is for one serving.

 

nutrition info disclaimer

 

All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.

 

The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.

 

“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x

Nutrition

Calories: 494kcalCarbohydrates: 26.9gProtein: 51.3gFat: 20.4gSaturated Fat: 2.3gPotassium: 933.3mgFiber: 10gVitamin A: 81.1% DVVitamin C: 126.1% DVCalcium: 26.5% DVIron: 16.9% DV
Keywords Greek salad gluten free, Greek salad keto, Greek salad low carb, Greek salad recipe, keto Greek salad, keto Greek salad dressing, keto Greek salad recipe, keto Greek salad with chicken, low carb Greek salad, low carb Greek salad recipe
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keto greek salad

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2 Comments

5 from 2 votes (1 rating without comment)

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