“Funnyman took me to Santorini in 2015 where we spent 8 days in the sun, drinking Ouzo and eating our body weight in food! However, Greece did ruin tomatoes for me. The tomatoes there are simply heavenly – and any tomato you eat after visiting the Med will disappoint. If you can, opt for organic, deep-red, on-the-vine, and tomatoes that almost seem over-ripe. And, please don’t store tomatoes in the fridge.” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Greek Village Salad…
One of the primary principles of keto is to limit carbs. Cucumbers and tomatoes are relatively low in carbs compared to other vegetables. This makes them suitable as they provide fibre and nutrients without causing a carb spike.
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Olives and feta are a rich source of healthy fats. In particular, monounsaturated fats – which are a staple of the Mediterranean diet. These fats are encouraged on keto as they assist in feeling fuller.
Furthermore, cucumbers and tomatoes are excellent sources of fibre, vitamins, and minerals. They provide essential nutrients while keeping the carb content low. This can help you meet your micronutrient needs on a keto diet.
Greek salads are known for their bold and satisfying flavour. The combination of salty feta, briny olives, crisp cucumbers and juicy tomatoes creates a unique taste profile.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making dietary changes. Scroll to see the full macros and allergens for this Greek Village Salad. Further down, you will also see all the Side dishes on Fats of Life®.
Greek Village Salad (Keto)
Per serving
Ingredients
- 1 lemon, juice of
- 3 TB olive oil
- salt and freshly ground black pepper
- 2 tsp dried oregano
- 1/2 red onion, peeled and finely sliced
- 1/2 red pepper, thinly sliced
- 1/2 green bell pepper, thinly sliced
- 1 cucumber
- 180 g (6.4 oz) organic baby tomatoes, best quality
- 70 g (2.5 oz) pitted Kalamata olives
- 50 g (1.8 oz) full-fat feta cheese, best quality
Instructions
- Begin with the very simple dressing. Strain the lemon juice into a bowl (to ensure there are no pips) and whisk in the olive oil. Season with salt and pepper and stir in one of the teaspoons of dried oregano.
- Add the sliced onions, red pepper and green pepper into a bowl and drizzle over the oil. Toss well to coat. I make this an hour or so in advance as I find the lemon juice removes the rawness that many find unappealing in uncooked onions and peppers. (Or, maybe that’s just me.)
- Cut the cucumber in half and slice each half lengthways. Use a melon baller to scoop down and remove the seeds. This part is optional of course, but I found in doing so, a lot of the watery parts are removed which can ruin a salad. Slice into smaller pieces and place in a large salad bowl.
- Add the onion mixture to the cucumbers, along with the tomatoes (which you can halve) and toss all together.
- Garnish with olives and crumbled feta, then sprinkle over the second teaspoon of dried oregano and serve immediately. (I don’t advise making this salad too far in advance, it tends to get watery after all the elements are combined and left to stand too long.)
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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Nutritional Information per servingCalories 192Kcal / 831kJ
Fat 16g
Carbohydrates 6.8g
Protein 4.1g
Allergens
Milk
See all the Side dishes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macros calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx