What ingredients are in a Mediterranean salad?

A traditional Mediterranean salad usually includes a mix of fresh vegetables like tomatoes, cucumbers, and red onions, along with feta cheese or olives. It’s often finished with a light dressing made from olive oil and lemon or vinegar . In a 3 ingredient Mediterranean salad , the focus is on just a few of those staples typically cucumber, tomato, and feta highlighting freshness and simplicity.

What are the three ingredients in cucumber salad?

The most basic version of a cucumber salad usually includes: Cucumbers Vinegar or lemon juice Salt or red onion It’s a refreshing, hydrating side dish with a bright tang and plenty of crunch very similar in spirit to a Mediterranean salad, especially when you swap in feta or tomatoes.

What is my favorite 3 ingredient salad dressing that is good for your gut?

One of my go-to gut-friendly salad dressings is made with: Extra virgin olive oil Apple cider vinegar Fresh lemon juice This combo supports digestion, adds healthy fats, and keeps your salad light and clean. Plus, it pairs beautifully with any variation of a 3 ingredient Mediterranean salad .

What are the three ingredients in homemade Greek salad dressing?

A traditional Greek dressing can be made with just three pantry staples: Olive oil Dried oregano Some folks add garlic or Dijon mustard, but this classic trio brings out the bold, tangy notes that complement feta, tomatoes, and cucumbers in a Greek or Mediterranean salad.

What is the simple 3 ingredient salad dressing?

The simplest and most versatile 3 ingredient salad dressing includes: Olive oil Lemon juice Sea salt It’s light, zesty, and enhances any raw veggie combo, especially a Mediterranean-style salad.

What's the difference between a Mediterranean and a Greek salad?

The Greek salad is a specific type of Mediterranean salad that always includes tomatoes, cucumbers, feta, red onions, and olives . A Mediterranean salad , however, is more flexible and can include other ingredients like herbs, grains, beans, or nuts . Both share a focus on fresh, seasonal ingredients and light dressings, but Greek salad follows a more consistent formula.

Easy 5-Minute 3 Ingredient Mediterranean Salad Recipe

Name: Fresh & Fast 3 Ingredient Mediterranean Salad to Love
Prep time: 5 min
Total time: 5 min
Cuisine: Mediterranean
Ingredients: 1 large cucumber, sliced or chopped; 1 cup cherry tomatoes, halved; ½ cup crumbled feta cheese; 2 tablespoons extra virgin olive oil; 1 tablespoon lemon juice; ½ teaspoon dried oregano or fresh herbs (optional)

Fresh & Fast 3 Ingredient Mediterranean Salad to Love

Print Recipe

This 3 ingredient Mediterranean salad is as nutritious as it is delicious packed with fiber, healthy fats, and plant-powered antioxidants. Each serving delivers just 190 calories, with 6 grams of protein and heart-healthy fats from olive oil and feta. It’s a light yet satisfying option perfect for lunch, meal prep, or a clean side dish.

Author: Mia Langston
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Yield: 2 servings
Category: Salad, Side Dish, Lunch
Method: No Cook, Tossed
Cuisine: Mediterranean
Diet: Vegetarian

Ingredients

1 large cucumber, sliced or chopped

1 cup cherry tomatoes, halved

½ cup crumbled feta cheese

Optional (highly recommended for flavor):

2 tablespoons extra virgin olive oil

1 tablespoon lemon juice
½ teaspoon dried oregano or fresh herbs (optional)

Instructions

Prep ingredients: Wash and dry all vegetables. Slice cucumber and halve the cherry tomatoes.
Combine: Add cucumber, tomatoes, and feta to a mixing bowl.
Optional Dressing: In a small bowl, whisk olive oil, lemon juice, and oregano.
Toss: Gently toss salad with the dressing (if using).
Serve: Enjoy immediately or chill for up to 24 hours for best texture.

Notes

Swap feta for Kalamata olives to make it dairy-free.
Add red onion or fresh mint for variation (without sacrificing simplicity).
To meal prep, store chopped veggies and feta separately, then assemble before serving.

Nutrition

Serving Size: 1 bowl (approx. 1½ cups)
Calories: 190 kcal
Sugar: 3 g
Sodium: 410 mg
Fat: 15 g
Saturated Fat: 5 g
Unsaturated Fat: 9 g
Trans Fat: 0 g
Carbohydrates: 7 g
Fiber: 2 g
Protein: 6 g
Cholesterol: 25 mg

Keywords: 3 ingredient salad, Mediterranean, vegetarian, easy salad, quick lunch, gluten-free, meal prep salad, summer recipes, healthy side dish

Find it online: https://www.eatbrightly.com/3-ingredient-mediterranean-salad/