Copper Sun Companion Series
Copper KetoRecipes

Keto Greek salad

July 9, 2026 · 2 min read

A bowl of Greek salad with chunks of cucumber, tomato, kalamata olives, red onion, and crumbled feta cheese, drizzled with olive oil
Serving suggestion — your result will vary

A Greek salad is one of the few restaurant salads that's naturally keto with no modifications: no croutons, no sugary dressing, nothing to skip or swap. Cucumber, tomato, olives, red onion, and feta with olive oil is already the right thing. It's also genuinely fast — ten minutes of chopping, no cooking.

The trick to a good Greek salad is the quality of the olive oil and not overdressing. The vegetables and feta bring enough flavor; they need just enough dressing to coat, not swim.

2 servingsPrep 10 minCook 0 min~5 g net carbs / serving

Ingredients

  • 1 medium cucumber, cut into 1-inch chunks
  • 1 cup cherry tomatoes, halved (or 2 medium tomatoes, cut into wedges)
  • 1/3 cup kalamata olives (about 12–15 olives), pitted
  • 1/4 small red onion, thinly sliced
  • 3 oz (85g) feta cheese, crumbled or cut into cubes
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon dried oregano
  • Salt and black pepper to taste

Steps

  1. Combine the cucumber, tomatoes, olives, and red onion in a bowl or on a plate.
  2. Whisk together the olive oil, red wine vinegar, oregano, salt, and pepper in a small bowl.
  3. Pour the dressing over the salad and toss gently to coat.
  4. Add the feta on top. Toss briefly if you want it distributed, or leave it on top. Serve immediately.
Per serving (approx): 5 g net carbs · 8 g protein · 28 g fat · ~304 cal

What makes it work on keto

The fat comes from olive oil, kalamata olives, and feta — three foods that are exactly where you want them on keto. The net carbs are modest: tomatoes and cucumber carry most of them, and the portion sizes here keep it under 5g per serving. The onion adds flavor without much carb cost at this amount.

Make it more substantial

Greek salad is a side or a light meal as written. To make it a full dinner or bigger lunch:

Add protein. Grilled chicken thighs, lamb, shrimp, or a tin of sardines laid on top. Canned tuna mixed in works as a fast weekday version. Sliced hard-boiled eggs work for a vegetarian option.

Add avocado. Half an avocado sliced in adds fat and creaminess that pairs well with the acidity of the dressing.

Add more feta. Feta is mostly fat and protein with minimal net carbs. More is fine.

The dressing

The olive oil and red wine vinegar ratio here is roughly 3:1, which is a standard vinaigrette. If you want it less acidic, go 4:1. If you want it sharper, add a squeeze of lemon instead of or alongside the vinegar.

Dried oregano is the traditional choice. Fresh oregano or fresh mint are good if you have them.

Serving

Serve immediately after dressing — the cucumber releases water and the salad becomes watery if it sits for more than 20–30 minutes. If you're prepping ahead, keep the dressing separate and combine just before eating. Cut ingredients can be stored in the fridge for a day.

Tell Copper Keto Companion "Greek salad with chicken thighs" and it adds the protein macros to the salad count.

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