Authentic Greek Salad (Horiatiki)
True Greek salad — horiatiki — is shockingly minimal: no lettuce, ever. The Greek countryside salad relies on peak summer tomatoes, crisp cucumbers, briny Kalamata olives, and a generous slab of feta on top (not crumbled — slabbed). Olive oil should be high quality; oregano dried, not fresh; salt sea salt. The simplicity is unforgiving, so each ingredient must be excellent. Serve with crusty bread to soak up the tomato-juice-olive-oil dressing at the bottom — the best part.
Nutrition Per Serving
Steps
- 1
Combine tomato wedges, cucumber, red onion, and pepper in a large shallow bowl.
≈ 5 min - 2
Add olives. Toss gently with hands.
≈ 1 min - 3
Drizzle olive oil and red wine vinegar (if using). Season with sea salt and pepper.
≈ 1 min - 4
Toss again — gently — to coat without breaking the tomatoes.
≈ 1 min - 5
Top with feta slabs (don't break them up).
≈ 1 min - 6
Sprinkle dried oregano generously over feta and salad.
≈ 1 min - 7
Let stand 5 minutes before serving so flavors marry. Serve with crusty bread.
≈ 5 min
Dietitian Note
Greek salad is a Mediterranean diet staple — high in heart-healthy monounsaturated fat (olive oil, olives), lycopene (tomatoes), and probiotic-friendly cheese. Sodium is high due to olives + feta — those with hypertension should adjust. As a side, pair with grilled fish or chicken for a complete meal. As a main, double the feta and add chickpeas. Total ~220 kcal makes it ideal as a light lunch.
