Cantaloupe & Feta Salad
This vibrant Cantaloupe & Feta Salad is a refreshing summer delight, perfectly balancing the sweetness of ripe melon with the salty tang of feta cheese, crisp red onion, and aromatic fresh herbs.
For 4 servings
Prepare the cantaloupe: Halve the cantaloupe, scoop out the seeds with a spoon, then carefully peel the rind. Cut the flesh into 1-inch cubes and place them in a large mixing bowl.
Slice the red onion: Using a sharp knife or mandoline, thinly slice the red onion into delicate rings or half-moons. For a milder flavor, you can rinse the sliced onion under cold water for a minute and pat dry before adding to the salad.
Chop the herbs: Roughly chop the fresh mint and basil leaves. Set aside a small amount for garnish if desired.
Combine main ingredients: Add the cubed cantaloupe, thinly sliced red onion, and crumbled feta cheese to the large mixing bowl. Gently toss to combine.
Prepare the dressing: In a small bowl, whisk together the extra virgin olive oil, fresh lime juice, sea salt, and black pepper until well combined.
Dress the salad: Pour the prepared dressing over the cantaloupe mixture in the large bowl. Add the chopped fresh mint and basil.
Gently toss: Using a large spoon or your hands, gently toss all the ingredients until everything is evenly coated with the dressing and herbs are distributed.
Taste and adjust: Taste the salad and adjust seasonings if necessary, adding more salt, pepper, or lime juice to your preference.
Serve immediately or chill: Serve the salad immediately for the freshest taste, or cover and chill in the refrigerator for at least 15-20 minutes before serving for enhanced flavors. Garnish with reserved herbs if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Choosing a Ripe Cantaloupe: Look for a cantaloupe that feels heavy for its size, has a sweet, musky aroma at the stem end, and a slightly soft spot at the blossom end (opposite the stem). The rind should have a prominent, raised netting pattern.
- 2Mellowing Red Onion: If you find raw red onion too pungent, after slicing, soak it in a bowl of ice water for 10-15 minutes. This helps to reduce its sharpness without losing its crisp texture.
- 3Herb Freshness: Use very fresh herbs for the best flavor. If you don't have both mint and basil, you can use just one or experiment with other soft herbs like cilantro or parsley.
- 4Serving Temperature: This salad is best served chilled or at cool room temperature. Avoid letting it sit out for too long, especially on a hot day, to maintain its refreshing quality.
Adapt it for your goals.
Fruit Addition
Add other fruits like honeydew melon, watermelon, or even a handful of blueberries or raspberries for extra color and sweetness.
Cheese SwapCheese Swap
Substitute feta with fresh goat cheese for a creamier, tangier profile, or try small balls of fresh mozzarella (bocconcini) for a milder, milky contrast.
Protein BoostProtein Boost
Turn this side dish into a light meal by adding grilled chicken, shrimp, or a handful of toasted pecans or walnuts for crunch and protein.
Why this is on our healthy list.
Excellent Hydration
Cantaloupe is over 90% water, making this salad a fantastic way to stay hydrated, especially during warmer months.
Rich in Vitamins and Antioxidants
Cantaloupe is packed with Vitamin C and Vitamin A (beta-carotene), supporting immune function and eye health, while herbs provide additional antioxidants.
Bone Health Support
Feta cheese provides a good source of calcium, which is essential for maintaining strong bones and teeth.
Frequently asked questions
While best served fresh, you can prep the cantaloupe and slice the onion a few hours in advance. Keep them separate, and only combine with the feta, herbs, and dressing just before serving to prevent the salad from becoming watery or the herbs from wilting.
