Ingredients

Scale

(Serves 4–6)

Salad base:

2 English cucumbers, diced
2 cups cherry tomatoes, halved
½ cup red onion, thinly sliced (soak in cold water 10 min to mellow bite)
⅔ cup kalamata olives, pitted & halved
1 ripe avocado, diced
¾ cup crumbled feta cheese (use reduced-sodium—you love low-sodium options!)
Optional: 1 green bell pepper, diced

Oregano-lemon dressing:

3 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice (you love citrus!)
1 tsp dried oregano
1 garlic clove, minced
Salt & black pepper to taste

Garnish:

Fresh dill or parsley, chopped
Extra lemon zest

Instructions

1. Prep vegetables:

Dice cucumbers and avocado; halve tomatoes.
Soak red onion in cold water 10 minutes; drain well.

2. Make dressing:

Whisk olive oil, lemon juice, oregano, garlic, salt, and pepper until emulsified.

3. Toss & serve:

In a large bowl, combine cucumbers, tomatoes, drained red onion, olives, bell pepper (if using), and avocado.
Pour dressing over; toss very gently (avocado is delicate!).
Top with feta and herbs. Serve immediately!

💡 Pro Tips for Perfection:
✅ Soak red onion—reduces sharpness for balanced Mediterranean flavor.
✅ Add avocado last—prevents browning and mushiness.
✅ Low-sodium mastery (you love this!):
→ Use reduced-sodium feta or cut amount by half
→ Boost flavor with extra lemon zest, garlic, and oregano
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—healthy fats + fiber slow glucose absorption
→ Add 1 tbsp chia seeds to dressing for extra fiber + glycemic control
✅ Low-carb/keto option (you love this!):
→ Already compliant! <8g net carbs/serving
→ Increase avocado to 2 whole + add ¼ cup pepitas for crunch
→ Net carbs: ~6g/serving
✅ High-protein boost (you love this!):
→ Add 1 cup grilled chicken or chickpeas (+20g protein/serving)
→ Mix in 2 tbsp hemp seeds (+5g protein)
✅ Make ahead:
→ Chop veggies (except avocado) 1 day ahead
→ Store dressing separately
→ Assemble within 30 minutes of serving

Storage & Serving Ideas

→ Fridge life: Best served immediately (avocado oxidizes quickly). If storing, press plastic wrap directly onto surface for up to 2 hours.
→ Serving ideas:
→ Alongside grilled salmon or lamb
→ Over quinoa or cauliflower rice for a grain bowl
→ With warm pita bread for a light lunch
→ As a topping for baked potatoes

Prep Time & Nutrition (per serving):