Description
The Greek Salad Stack with Feta and Olives is a visually stunning and flavor-packed reinterpretation of the traditional Mediterranean Greek salad. Instead of tossing everything together, this recipe layers crisp vegetables, creamy feta cheese, and briny olives into a structured stack that’s perfect for entertaining, meal prep, or a light yet satisfying lunch.
Rooted in the principles of the Mediterranean diet, this dish is naturally low-carb, gluten-free, and vegetarian, making it ideal for anyone focused on healthy eating, weight management, heart health, or clean eating lifestyles. With fresh cucumbers, juicy tomatoes, red onions, extra virgin olive oil, and authentic Greek feta, every bite delivers bold flavor and nutritional value.
This stacked Greek salad is especially popular for those searching for high-protein vegetarian meals, keto-friendly lunch ideas, and anti-inflammatory recipes. It’s quick to assemble, requires no cooking, and can be easily customized for meal prep, summer parties, or upscale dinner presentations.
Ingredients
For the Salad Stack (Serves 2–4):
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2 large ripe tomatoes, sliced into thick rounds
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1 large English cucumber, sliced into rounds
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½ small red onion, thinly sliced
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150–200 g Greek feta cheese, sliced or crumbled
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½ cup Kalamata olives, pitted
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2 tablespoons capers (optional, for extra briny flavor)
For the Greek Dressing:
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4 tablespoons extra virgin olive oil (cold-pressed preferred)
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1 tablespoon red wine vinegar or fresh lemon juice
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1 teaspoon dried oregano (Greek oregano if available)
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Freshly ground black pepper, to taste
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Sea salt (optional, feta and olives are already salty)
Optional Garnishes:
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Fresh parsley or basil
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Toasted pine nuts
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Microgreens
How to Make Greek Salad Stack
Step 1: Prepare the Vegetables
Wash and dry all vegetables thoroughly. Slice the tomatoes and cucumbers into evenly sized rounds to ensure a stable stack. Thinly slice the red onion and set aside in cold water for 5 minutes if you want a milder flavor.
Step 2: Make the Dressing
In a small bowl, whisk together the extra virgin olive oil, red wine vinegar (or lemon juice), dried oregano, and black pepper. Taste and adjust seasoning. This simple dressing is rich in healthy fats, making it perfect for keto and low-carb diets.
Step 3: Assemble the Stack
On a flat serving plate, start with a slice of tomato as the base. Drizzle lightly with dressing. Add a cucumber slice, followed by a few red onion strands and feta. Repeat the layers until you reach your desired height.
Step 4: Add Olives and Finish
Top the stack with Kalamata olives, capers (if using), and a final drizzle of dressing. Sprinkle oregano and garnish with fresh herbs for a restaurant-quality presentation.
Step 5: Serve Immediately
Serve fresh for maximum crunch and flavor. This dish pairs beautifully with grilled chicken, salmon, or whole-grain pita.
Nutritional Benefits
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High in antioxidants from tomatoes and olive oil
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Rich in healthy fats for heart health
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Good source of calcium and protein from feta cheese
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Supports gut health and anti-inflammatory eating
This makes it an excellent option for people searching for healthy Mediterranean recipes, weight loss meals, or diabetes-friendly foods.
Pro Tips for the Best Greek Salad Stack
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Use authentic Greek feta made from sheep’s milk for superior flavor
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Always choose extra virgin olive oil for maximum health benefits
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Chill ingredients before stacking for a refreshing summer dish
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For meal prep, store components separately and assemble before serving
Related Questions (High-CPM SEO Keywords)
Is Greek salad good for weight loss?
Yes, Greek salad is ideal for weight loss due to its low carbohydrate content, high healthy fats, and nutrient-dense vegetables. It’s often recommended in weight loss meal plans and keto diets.
Can Greek salad be eaten on a keto diet?
Absolutely. With minimal carbs and high fat from olive oil and feta, Greek salad is a popular keto-friendly Mediterranean recipe.
What is the healthiest salad dressing for Greek salad?
A homemade dressing using extra virgin olive oil and red wine vinegar is considered one of the healthiest options, supporting heart health and anti-inflammatory diets.
Is feta cheese healthy?
Feta cheese is lower in calories than many cheeses and provides calcium, protein, and probiotics, making it a smart choice for healthy eating and bone health.
Can I meal prep Greek salad?
Yes. Greek salad is excellent for meal prep recipes, especially when the dressing is stored separately to keep vegetables crisp.
What makes the Mediterranean diet so healthy?
The Mediterranean diet emphasizes whole foods, healthy fats, and lean proteins, and is widely recommended for heart disease prevention, longevity, and sustainable weight loss.
