Greek Salad with Feta

Crisp cucumbers, tomatoes, olives, and tangy feta tossed in a simple olive oil dressing. This classic Mediterranean salad is high in fiber and healthy fats and low in the refined carbs that spike blood sugar.

What You Need

• 4 large tomatoes, cut into wedges
• 1 large cucumber, sliced into half-moons
• ½ red onion, thinly sliced
• 1 green bell pepper, sliced
• ½ cup kalamata olives
• 6 ounces feta cheese, cubed or crumbled
• ¼ cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper, to taste

Method

1. Combine the tomatoes, cucumber, red onion, bell pepper, and olives in a large bowl.
2. Whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the vegetables and toss gently.
4. Top with the feta cheese and a final drizzle of olive oil before serving.

Tips & Notes

• Let the salad sit for 10 minutes before serving so the flavors meld.
• Use whole blocks of feta cubed by hand for the best texture — pre-crumbled feta is drier.
• Add grilled chicken to turn this into a complete diabetic-friendly meal.

More Kitchen guides →