About the Recipe

Greek Salad & Tzatziki Dressing is a fresh, vibrant dish that celebrates the bold flavors of Mediterranean cuisine. Crisp cucumbers, juicy tomatoes, briny olives, and creamy feta cheese come together in this classic salad, all brought together by a cool, tangy tzatziki dressing. This no-cook dish is perfect for warm days or quick, healthy meals, offering a satisfying combination of textures and flavors that is both light and satisfying.

Suitable For

• Weight management (low calorie, fresh)
• Prediabetes / Type 2 diabetes (low-carb, fresh vegetables)
• Cardiovascular risk patients (plant-forward)
• High-protein diet plans (add protein to make complete)
• Low-carb / calorie-controlled diets
• PCOS-friendly meal plans

Standard Portion

1 Serving – ~300g

Ingredients

• 1 cup cucumber, diced (~120g)
• 1 cup cherry tomatoes, halved (~150g)
• ½ cup red onion, thinly sliced (~60g)
• ½ cup kalamata olives, pitted (~60g)
• 100g feta cheese, cubed
• ¼ cup extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and black pepper, to taste

Tzatziki Dressing:

• 150g Greek yogurt (low-fat)
• 1 cucumber, grated and drained
• 1 garlic clove, minced
• 1 tbsp fresh dill, chopped
• 1 tbsp lemon juice
• Salt and black pepper, to taste

Preparation

1. Make the tzatziki: Grate the cucumber and squeeze out excess water. In a bowl, combine the drained cucumber, Greek yogurt, minced garlic, fresh dill, and lemon juice. Season with salt and pepper. Mix well and refrigerate until needed.
2. Prepare the salad: Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and pit the olives.
3. Assemble: In a large bowl, combine the cucumber, tomatoes, red onion, and olives.
4. Make the dressing: In a small jar or bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.
5. Combine: Pour the olive oil dressing over the salad and toss gently to coat. Add the feta cheese cubes and toss lightly.
6. Serve: Divide the salad between plates and top each with a generous dollop of tzatziki dressing. Serve immediately.

Nutritional Value

Amount per Serving (Approx.)

Clinical Modifications

Weight Loss (~250 kcal)

• Use reduced-fat feta
• Use 1 tbsp olive oil instead of ¼ cup
• Skip olives or use half portion

Prediabetes / Type 2 Diabetes

• Keep portion moderate
• Focus on non-starchy vegetables
• Use full-fat yogurt for creaminess with less additives

High Cholesterol

• Use reduced-fat feta
• Use light olive oil
• Limit olives due to sodium

Hypertension

• Use low-sodium olives or skip
• Skip added salt
• Use herbs for flavor

High-Protein Diet Plan

• Add 100g grilled chicken
• Add 1 tbsp hemp seeds

Result: Protein rises to ~30–35g per serving