Mediterranean Cucumber & Olive Salad
Crisp cucumber and briny olives tossed with juicy tomatoes and fresh herbs in a bright lemon dressing. This refreshing Mediterranean side salad comes together in minutes and adds a tangy, crunchy contrast to grilled meats, fish, or warm pita bread.
For 4 servings
- prep
Slice the cucumber and vegetables.
1.Halve cucumbers lengthwise and slice into half-moons about 1 cm thick.2.Dice tomatoes into bite-sized chunks.3.Thinly slice the red onion into half-rings.4.Halve the pitted kalamata olives.TIPKeep the cucumber skin on for extra crunch and fiber — just give it a good wash first. - mix
Make the lemon-oregano dressing.
1.In a small bowl, combine olive oil and freshly squeezed lemon juice.2.Add dried oregano, salt, and black pepper.3.Whisk until well blended and slightly emulsified. - mix
Combine the salad ingredients.
1.In a large bowl, add sliced cucumber, tomatoes, red onion, and kalamata olives.2.Pour the dressing over the vegetables and toss gently to coat evenly.TIPToss just until coated — overmixing will release too much water from the tomatoes and cucumbers. - assemble
Add feta and fresh parsley.
Scatter crumbled feta cheese and chopped fresh parsley over the salad. Give it one last gentle toss.
- rest · ~5 min
Rest for 5 minutes before serving.
Let the salad sit for 5 minutes at room temperature so the flavors meld. Serve immediately for the crunchiest texture.
TIPIf making ahead, hold the dressing and feta separate. Toss everything together just before serving to keep the vegetables crisp.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a mandoline for uniform cucumber half-moons and onion slices.
- 2Salt the cucumber slices and let them drain for 10 minutes to remove excess water.
- 3Pat the diced tomatoes dry with paper towels before adding to the salad.
- 4For a creamy texture, marinate the feta in olive oil and oregano for 10 minutes before adding.
- 5Let the dressed salad rest exactly 5 minutes — any longer and the vegetables will weep.
- 6If using green olives, reduce the lemon juice slightly to balance the less briny flavor.
Adapt it for your goals.
Low-oil
Swap half the olive oil for a tablespoon of the olive brine from the jar — it adds flavor and reduces fat without sacrificing moisture.
high proteinHigh-protein
Add 200g of drained canned chickpeas and swap feta for cottage cheese to boost protein for a main-dish salad.
veganVegan
Replace feta with 100g of marinated tofu cubes or diced avocado for a creamy, plant-based alternative.
herb swapHerb-swap
Substitute parsley with fresh mint or dill for a different Mediterranean herbaceous note that pairs especially well with fish.
Why this is on our healthy list.
Hydrating and Low-Cal
Cucumbers are over 95% water, making this salad a light, hydrating addition to a meal without piling on calories.
Rich in Lycopene
Tomatoes provide lycopene, an antioxidant linked to heart health, especially when eaten with the olive oil dressing.
Heart-Healthy Fats
Kalamata olives and extra virgin olive oil deliver monounsaturated fats that support cardiovascular health.
Bone-Supporting Calcium
Feta cheese contributes a modest amount of calcium and protein while adding a tangy kick.
Frequently asked questions
Yes, but the flavor will be milder. Add a pinch of dried oregano to the olives to mimic the briny, herbaceous taste of kalamatas.
