Keto Greek Salad (Gluten Free)

This is the most flavorful Keto Greek salad you’ve ever had. It’s sure to satisfy anyone on a keto or low carb diet.

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Table of Contents

• Is Greek Salad Keto Friendly?
• Why You’ll Love This Keto Greek Salad
• Are There Carbs in Greek Salad?
• Is Greek Feta Cheese Keto Friendly?
  • Feta Cheese Nutrition Information
  • Feta Cheese is High in Sodium
• What You Need to Make This Keto Friendly Greek Salad
  • For The Salad
  • For the Greek Dressing
• How to Make Keto Greek Salad
  • Assemble the Salad
  • Make the Keto Friendly Greek Salad Dressing
• Tools Needed to Make Keto Greek Dressing
• How to Store Greek Salad
• How Long Does Greek Salad Last?
• Can You Freeze Salad?
• Can You Make Keto Greek Salad in Advance?
• Greek Salad Recipe Variations
• Are Salads Allowed on a Keto Diet?
• How to serve this Keto Mediterranean Greek Salad
• Can You Eat Olives on Keto?
• Tips & Techniques for the Best Keto Greek Salad
• Frequently Asked Questions and Answers
  • Is Greek salad keto and gluten-free?
  • Does Greek salad have lettuce?
  • Can I make Greek salad with lettuce?
  • What is horiatiki salad?
  • Can I Have Plain Greek Yogurt on Keto?
• Are Tomatoes Keto?
• Can I make keto greek salad without tomatoes?
• Does Tzatziki have carbs?
• More Low Carb and Keto Friendly Salad Recipes

Is Greek Salad Keto Friendly?

Yes, luckily greek salad is keto friendly because it’s low in carbs. If you’re on a keto diet it can be frustrating to go out to eat because your choices are so limited. It’s nice to know that whether you’re eating out or cooking dinner at home, that a keto salad is always a safe choice for those watching carbs.

A greek salad is keto friendly because it’s comprised of all low carb vegetables. There are no starchy vegetables like potatoes or corn in greek salad. Traditional greek salads are made with bell peppers, tomatoes and red onions which are all low carb.

The dressing is made with high fat low carb olive oil and a bunch of other low carb ingredients like mustard seed, oregano and red wine vinegar.

My favorite part of a traditional greek salad are the kalamata olives and feta cheese. Both kalamata olives and feta are low in carbs and high in fat and protein which is good for keto.

Why You’ll Love This Keto Greek Salad

You’ll love this keto greek salad because it’s refreshing, low carb, easy to make and packs a ton of flavor. It’s also:

• Gluten Free
• Paleo
• Low Carb Friendly
• Keto Friendly
• Nut Free
• Soy Free
• Easy to Make
• Simple Ingredients
• Can Be Made Ahead

Are There Carbs in Greek Salad?

Every recipe is different since unique portions of each ingredient are used. Depending on how much dressing is on the factors, how much feta and how many olives are used will effect the nutrient density of the greek salad in question. No matter what, all greek salads are low in carbs since they are made up of all low carb ingredients.

Even though greek salads are low in carbohydrates they aren’t completely carb free. All vegetables have some carbs in the form of dietary fiber. Carbs from dietary fiber don’t count on a keto diet. They are usually subtracted from the total carb amount and the net carbs are what are counted.

One serving (319 grams) of Greek salad contains

Calories: 211

Protein: 6 grams

Carbs: 13 grams total carbs 6 grams net carbs

Is Greek Feta Cheese Keto Friendly?

Greek feta cheese is a greek cheese made from sheep’s milk or a combination of goat and sheep’s milk. Since it’s naturally high in fat (6 grams per serving) and low in carbs. It only has .5 grams of carbs per serving. It’s good for people following a keto or a low carb diet.

Feta Cheese Nutrition Information

1 28 gram serving of feta cheese has:

• Calories: 76
• Protein: 5.3 grams
• Fat: 5.3 grams
• Carbohydrates: 1.56 gram

Feta Cheese is High in Sodium

Like all cheese, feta has a high amount of sodium. If you’re on a renal diet, have heart disease or high blood pressure you should not consume too much feta cheese. The portion in an average greek salad is fine to eat.

What You Need to Make This Keto Friendly Greek Salad

For The Salad

• Kalamata Olives
• Mint 
• Parsley
• Cucumbers
• Vine Ripe Tomatoes 
• Baby Greens
• Dried Oregano
• Raw Sheep or Goat Feta

For the Greek Dressing

• Olive Oil
• Red Wine Vinegar
• Dijon Mustard
• Honey
• Dried Oregano
• Sea Salt
• Black Pepper
• Shallot
• Garlic Cloves

For the full ingredient amounts check the recipe card at the bottom of this post.

How to Make Keto Greek Salad

Assemble the Salad

• Combine the chopped lettuce, tomatoes, olives, mint, parsley, cucumbers, tomatoes, dried oregano and feta cheese in a bowl. Toss with the dressing and serve immediately

Make the Keto Friendly Greek Salad Dressing

Emulsify olive oil, red wine vinegar, dijon mustard, honey, oregano, salt, shallots, black pepper and garlic cloves in a high speed blender. Blend until the dressing is perfectly creamy.

Tools Needed to Make Keto Greek Dressing

• Knife
• Mesuring Spoons
• Measuring Cup
• Cutting Board
• Blender

How to Store Greek Salad

A Greek salad will last in the fridge anywhere from 1 to 5 days depending on how it is stored. 

If you store the salad tossed with the dressing it will only last one day in the refrigerator.  Because the dressing will make the salad soggy. 

I recommend that you store the dressing and the vegetables separately. That way the salad will stay fresh for up to five days.  

Always store the salad in an airtight container. 

If you want to keep the lettuce from wilting, place a paper towel on the bottom of the Tupperware container. The paper towel will help absorb the excess moisture from the vegetables. This excess moisture usually will wilt the salad faster. 

How Long Does Greek Salad Last?

A Greek salad will last in the fridge anywhere from 1 to 5 days depending on how it is stored. 

If you store the salad tossed with the dressing it will only last one day in the refrigerator.  Because the dressing will make the salad soggy. 

I recommend that you store the dressing and the vegetables separately. That way the salad will stay fresh for up to five days.  

Can You Freeze Salad?

No salad doesn’t freeze well because vegetables are primarily made of water.  When salad is frozen the water molecule inside the vegetables expands which explodes the cells of the vegetable.  The compromised cellular wall of the vegetable makes the lettuce and other ingredients permanently soggy. 

Salad is best enjoyed fresh.  On the other hand, Greek salad dressing freezes well. 

Can You Make Keto Greek Salad in Advance?

Yes you can make a Greek salad in advance! The best way is to chop the veggies ahead of time and to store them separately from the dressing.  Toss the salad with the dressing within one hour of serving. 

Greek Salad Recipe Variations

• Add lettuce.
• Remove tomatoes
• Add grilled salmon.
• Include grilled chicken.

Are Salads Allowed on a Keto Diet?

Yes, salads are highly recommended for people following a keto diet plan.  The carbs in low carbohydrate vegetables all come from dietary fiber.  So most people who follow a keto diet consider green salads to be carb free and perfect for maintaining a healthy lifestyle while in ketosis. 

The salads are also helpful on keto since they have a lot of fiber. A lot of keto-friendly foods are constipating since they have a lot of fat and not a lot of carbs.  Most of these foods are low in fiber. The fiber in the salads help people digest the keto friendly foods like nuts, cheese and meat.

How to serve this Keto Mediterranean Greek Salad

Greek salad is often served as a starter before traditional greek food like gyro, lamb chops and more. It’s usually served along side other popular Greek side dishes like hummus, tziatiki and pita bread.

Can You Eat Olives on Keto?

Yes you can eat olives on a keto diet! 

Olives have a lot of fat and very little protein and carbs, making them a great choice for people following a keto diet. 

Five olives have five grams of carbs.

Tips & Techniques for the Best Keto Greek Salad

• If you do decide to include tomatoes in your salad you can remove the seeds so that the watery seeds don’t dilute the dressing and take away from the flavor.

Frequently Asked Questions and Answers

Is Greek salad keto and gluten-free?

Yes Greek salad is naturally keto friendly and gluten-free friendly! Of course ask your server and check ingredients to make sure. But generally speaking Greek salad is gluten free.

Does Greek salad have lettuce?

No, traditional Greek salad doesn’t have lettuce in it.

Can I make Greek salad with lettuce?

Yes you can make a greek salad with lettuce in it. When ever I go out for Greek food I always ask them to add romaine lettuce with my horiatiki Greek salad!

What is horiatiki salad?

Horiatiki salad is the Greek word for traditional Greek salad.

Can I Have Plain Greek Yogurt on Keto?

If you’re on a keto diet you can include plain greek yogurt in your diet. When I was on an alkaline keto diet I used to eat one container of sheep’s milk plain greek yogurt almost everyday. The yogurt was satisfying and yet it didn’t use up all of my carbs for the day or kick me out of ketosis.

One serving of plain Greek yogurt has 7 grams of carbs in one 170 gram container.

I prefer to eat sheep or goat’s milk yogurt because It is gentle on the digestive system because the casein molecule is smaller to digest. Not to mention that it also contains double the amount of protein, healthy fats, and many Vitamins than cow’s milk.

Are Tomatoes Keto?

Yes tomatoes are low carb so they fit perfectly into a keto diet! One medium sized tomato only has a few grams of carbs and most of them come from dietary fiber.

Can I make keto greek salad without tomatoes?

Even though tomatoes are keto friendly you don’t have to include them in your greek salad. Traditional Greek salad also known as Horiatiki salad always includes chopped tomato. However if you don’t like tomatoes you can still make a great Greek inspired salad without them.

If tomatoes aren’t in season they ten to water down the overall flavor of the salad. So you can leave them out if you don’t have fresh flavorful salads. If you do decide to include tomatoes in your salad you can remove the seeds so that the watery seeds don’t dilute the dressing and take away from the flavor.

Does Tzatziki have carbs?

One tablespoon of tzatziki has .5 grams of carbs. So yes it has carbs but not much! If you’re on a keto diet you can include some tzatziki sauce for flavor.

More Low Carb and Keto Friendly Salad Recipes

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