This simple Mediterranean Cucumber and Tomato Salad is full of crisp veggies, creamy feta cheese, and topped with a simple, zesty lemony dressing. It’s bright, fresh flavors are a perfect side dish for any lunch or dinner and takes just minutes to make.
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Colorful, aromatic Mediterranean cucumber salad is incredibly light, refreshing and is packed with robust, complex flavor. It’s a quick and easy healthy salad that is a wonderful pairing with just about any main course.
It's seasoned with the Greek spices in this homemade Mediterranean Seasoning, and a little salt. One of my favorite ways to serve this salad is on top of a baked Mediterranean Steelhead trout you can find in this recipe post containing 3 Steelhead Trout Recipes.
Why you’ll love this recipe
- Simple, healthy ingredients – fresh, flavorful produce, herbs and spices make an unforgettable dish
- Easy to make – simply chop the ingredients, make a simple dressing and toss. So easy!
- Beautiful and complements almost any meal – this Mediterranean salad looks divine and pairs so well with meats, fish and soups
- Special diet friendly – all ingredients are keto, low-FODMAP, and paleo and Whole30 if using a plant-based cheese – or simply eliminate the cheese altogether
Ingredients
Just a few simple ingredients are all that’s needed to make this easy recipe, filled with Mediterranean flavors.
See the recipe card below for quantities of ingredients and full instructions.
- Tomatoes – chopped. Use any variety of tomato you like. I used small cherry tomatoes, but any ripe, juicy tomatoes will work.
- Olives – sliced in half. I used green olives, but you can also use Kalamata or any combination of your favorites.
- Cucumbers – chopped. I recommend Persian, English or tiny cocktail cucumbers because they have a softer skin and are my favorites for this recipe. But regular slicing cucumbers will also work just fine.
- Parsley – has a bright, fresh flavor. Use flat leaf or curly parsley.
- Green onions – adds zesty flavor. Use the green part only for low-FODMAP.
- Crumbled feta cheese – adds the tangy flavor and a creamy texture of traditional Greek salad
- Fresh herbs – I used dill, because I love its unique flavor, but you can also add other fresh herbs such as basil, oregano, mint, savory or tarragon
- Lemon vinaigrette – a quick, simple dressing made with olive oil, lemon juice and Mediterranean Spice Mix. If using single herbs in place of the spice mix, use oregano, basil, thyme, dill or mint – use one or a combination.
- Salt and pepper – rounds out the flavors. Add additional quantities as needed to taste.
Instructions
This is a very simple salad to make and it comes together in just minutes.
Make the dressing
- In a small bowl, combine the lemon juice, olive oil and spices. I like to use Meyer lemons for this dressing because they have a sweet, floral and tangy flavor.
- Mix until thoroughly combined
Make the salad
- Coarsely chop the parsley and other fresh herbs and thinly slice the green onion
- In a large bowl, combine all of the salad ingredients and lightly toss
- Add the dressing and salt and pepper to taste
- Lightly toss to coat everything with the dressing
How to serve
This is a must-have for any Mediterranean dinner menu!
I love serving it with Convection Roasted Chicken, Turkey Lentil Soup and Gazpacho Manchego (one of my absolute favorite stews). It also makes a wonderful potluck or picnic recipe.
TIP: It’s best to dress the salad and add the feta right before serving. The fresh herbs can wilt and wet cheese can get a little soggy on the outside.
How to store
It’s best if this dish is eaten right away, but leftovers are still delicious. If you can, store the veggies and dressing separately. However, you can store the dressed salad in the refrigerator for up to 3 days in a tightly sealed container. Just know that the veggies will release water and get a bit soggy, but the flavor is still wonderful.
Variations
- Add more veggies – finely chopped bell peppers, roasted red peppers, avocado and radish taste wonderful
- Include protein – canned lentils and black soy beans are great low-carb and FODMAP-friendly plant-based options. Salad shrimp are also a very tasty addition.
- Nuts and seeds – add pine nuts, pumpkin seeds, sunflower seeds or hemp hearts
- Try different cheeses – this recipe lends itself to creamy or salty, crumbled cheeses. It’s so good with crumbled cotija, but creamy cheese like small mozzarella balls or burrata is so, so good.
- Sumac dressing – try this Sumac Dressing Recipe that can be served as a vinaigrette or creamy for delicious Mediterranean flavor
- Garnish – add a few pinches of sumac for color and a tangy citrus flavor or Aleppo pepper to add a touch of heat. Read more in my Aleppo Pepper Ingredient Spotlight.
FAQ
There are many types of feta to choose from: crumbled, in blocks, and made from cow, sheep or goat milk. All are delicious, salty, creamy and tangy with different flavor profiles. For this salad, I would choose either cow or sheep feta. Goat feta is divine, but is quite soft and has a tendency to ‘melt’ easily and doesn’t stand up well to tossing in salads.
I do not recommend freezing this salad. Raw veggies tend to not freeze particularly well. The texture and flavor changes dramatically after thawing. Cucumber and tomato salad is best enjoyed fresh.
Yes! They are FODMAP-friendly in servings of up to ½ a medium cucumber, about 2.6 ounces. Larger servings contain higher levels of fructose which may trigger IBS symptoms for some people.
Yes, feta cheese is keto-friendly. It is low-carb, high in fat and protein and is a tasty, healthy addition to a keto diet.
Did you make this recipe? Let me know how you liked it by giving a star rating and leaving a comment!
📖 Recipe
Mediterranean Cucumber and Tomato Salad
Ingredients
Cucumber tomato salad
- 2 cups tomatoes (chopped)
- 2 cups cucumber (chopped)
- ½ cup pitted green olives (chopped)
- 2 green onions (green part only for low-FODMAP)
- ¼ cup parsley
- ½ cup feta (crumbled)
- 2 tablespoons fresh herbs (optional. Fresh dill, oregano or basil.)
- ½ teaspoon salt (and more to taste)
- ⅛ teaspoon black pepper (and more to taste)
Lemon dressing
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice (I love using Meyer lemons)
- 1 teaspoon Mediterranean seasoning (or use any combination of dried herbs such as oregano, basil, dill, sage and rosemary.)
Instructions
Make the Lemon Vinaigrette
- Combine the lemon juice, olive oil and spices in a small bowl and mix until thoroughly combined.
Make the cucumber tomato salad
- Coarsely chop the parsley and other fresh herbs and thinly slice the green onion.
- Combine all of the salad ingredients in a large bowl and lightly toss.
- Add the dressing and salt and pepper.
- Lightly toss to coat everything with the dressing and adjust salt and pepper to taste.
Notes
Variations
- Add more veggies – finely chopped bell peppers, roasted red peppers, avocado and radish taste wonderful
- Include protein – canned lentils and black soy beans are great low-carb and FODMAP-friendly plant-based options. Salad shrimp are also a very tasty addition.
- Nuts and seeds – add pine nuts, pumpkin seeds, sunflower seeds or hemp hearts
- Try different cheeses – this dish lends itself to creamy or salty, crumbled cheeses. It’s so good with crumbled cotija, but creamy cheese like small mozzarella balls or burrata is so, so good.
- Garnish – add a few pinches of sumac for color and a tangy citrus flavor or Aleppo pepper to add a touch of heat. Read more in my Aleppo Pepper Ingredient Spotlight.
Nutrition
*Net carbs = carbohydrates - fiber
Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
Tracey Hatch-Rizzi says
My family loves the leftovers of this salad on top of lettuce, topped with chicken or shrimp (and bacon!). It makes easy lunches or dinners for busy weekdays!