Traditional Greek salads are great ways to get your vegetables, while minimizing your carbohydrate intake. Many of the grocery store salad dressings are full of sugars that make dieting or a low-carb diet difficult. Below are low-carb recipes for salads and dressings, all inspired by traditional Greek recipes and ingredients. None of them call for adding sugar, and all of them can be made gluten free.
Please note, all vegetables should be thoroughly washed before consuming.
•Real Greek Salad (Horiatiki Salata)•
About 6 servings
4 red medium sized tomatoes, cut into wedges
1 large cucumber, cut into thick slices
1 medium sized, red onion, peeled and cut into rings
1 medium sized green pepper, seeded, and cut into thin rings
6 ounces of feta cheese, crumbled (preferably made from sheep or goat milk)
Olives and capers to taste
1/2 cup of olive oil
1 tsp dried oregano leaves
red wine vinegar for drizzling (optional)
salt and pepper (to taste)
In a serving bowl, mix together the olive oil, salt, pepper and oregano. Toss tomatoes, cucumber, pepper, and onion in the oil mixture. Top with feta cheese, capers and olives. Drizzle with a little red wine vinegar before serving if desired. For an Americanized version, serve the above salad on a bed of romaine lettuce, which will add 1.3 grams of carbohydrates for each cup of lettuce.
Amount per serving (dressed as mentioned in recipe): 258 calories, 9 carbohydrates (2 grams fiber), 24 grams fat
•Cabbage and Carrot Salad (Salata me Lahano kai Karota)•
About 8 servings
1 small head of cabbage (preferably compact/flathead variety), red or green
1 tbsp salt
2-3 large carrots
Lemon Dressing (recipe below, omitting the salt)
Shred cabbage, place in a bowl and toss with salt. Place salted cabbage in a colander and allow to drain for about an hour.
Rinse the cabbage well, and place into serving bowl. Peel and grate carrots, toss with cabbage.
Dress the salad with lemon dressing just before serving.
Amount per serving (before dressing): 31 calories, 7 grams carbohydrates (3 grams fiber), 0.16 grams fat
Amount per serving (with dressing): 153 calories, 7.6 grams carbohydrates (3.6 grams fiber), 16.16 grams fat
•Wild Greens Salad (Horta Vounou Salata)•
about 6 to 8 servings
about 2 pounds of wild greens (about 12 cups)
use any combination of: chicory, dandelion, amaranth/lamb’s squarters, grape leaves, red clover, sorrel, wild mustard, watercress*
lemon dressing (see below)
Rinse well, de stem, and remove any undersirable parts from the greens.
Fill a large pot with salted water and bring to a boil. Cook for about a half hour, or until tender. The greens will cook down quite a bit. Drain well. Serve warm with the lemon dressing.
Amount per serving (without dressing): 67 calories, 13 grams carbohydrates (3grams fiber), 1 gram fat
Amount per serving (with dressing): 189 calories, 13.6 grams carbohydrates (3 grams fiber), 15 grams fat
*This salad is traditionally made with wild greens. If you do not have wild greens available, or are unsure which ones are safe to eat, you can substitute kale, collards, turnip greens, beet greens, chard, spinach, mustard greens, and/or one of the above greens from the grocery store. Doing so will change the nutrition content slightly.
About about 8, 1 tablespoon servings
1/2 cup extra virgin olive oil
juice of 1/2 a lemon or 1 tbsp lemon juice concentrate
2 cloves crushed garlic
1/4 tsp ground yellow mustard seed
1/2 tsp Kosher or sea salt
Make the dressing by whisking together the ingredients in a bowl. Alternatively, you can place all of the ingredients in a lidded jar, and shake to combine. Refrigerate any unused portion for later use. Makes an excellent marinade for chicken as well.
Amount per serving: 122 calories, 0.6 grams carbohydrates, 14 grams fat
•Greek Style Red Wine Vinegar Dressing•
About 24, 1 tbsp servings
1 1/2 cups extra virgin olive oil
1/2 cup red wine vinegar
3 tsps dried, crushed oregano
1/2 tsp dried, crushed mint
11/2 tsps dried dill
1/4 tsp ground yellow mustard
1 to 2 tsp Kosher or sea salt
1/2 tsp ground black pepper or crushed red pepper
2 cloves crushed garlic
Whisk ingredients together in a bowl, or combine in a jar and shake. Refrigerate unused portions for later use.
Amount per serving: 121 calories, 1 gram carbohydrates, 14 grams fat
Nutrition calculation’s done using Fit Watch’s recipe calculator.