Rainbow Mediterranean Salad

Name: Mediterranean Salad
Prep time: 20 min
Total time: 20 min
Ingredients: 2 romaine hearts, chopped (~7-8 cups chopped); 1 cup halved cherry tomatoes ((can do a half red, half yellow for rainbow colors, if you like) ); 1 small orange bell pepper (diced (or 1/2 a large pepper) ); 1/2 English cucumber (diced); 1/2 cup sliced kalamata olives (drain well); 1/2 small red onion (finely diced); 3/4 cup feta crumbles (use df version if vegan*); 1/4 cup chopped fresh parsley; 1/4 cup chopped fresh mint; 3 tbsp high quality extra virgin olive oil; 1 tsp fresh lemon zest; 2 tbsp fresh lemon juice; 1 tbsp red wine vinegar; 1 tsp dijon mustard; 1/2 tsp italian herbs; 1/4 tsp garlic powder; pinch salt and fresh ground pepper

Jump to Recipe Print Recipe

This gorgeous rainbow Mediterranean salad is filled with showstopping colorful veggies and a vibrant lemony dressing. This salad is one of the best because you can have it ready in less than 20 minutes (and it’s perfect for parties!) You’ll feel like a salad pro with my tips to make the best crunchy salad: healthy protein additions, choosing a quality olive oil (this makes a big difference FYI), and my favorite creamy feta crumbles that take your salad to the next level! This recipe also has the addition of fresh parsley and mint which makes its flavor bright and more refreshing than most salads. Even my salad-skeptic husband came back for seconds on this one!

What’s in a Mediterranean Salad?

Romaine lettuce
Cherry tomatoes (red + yellow – optional)
Orange bell pepper
English cucumber
Sliced kalamata olives
Red onion
Feta crumbles*
Fresh herbs – mint & parsley

*See below for more information.

See recipe card for full ingredient list and quantities.

What type of feta should I use?

This depends if you are dairy-free or not. If you are dairy-free/vegan, my personal favorites are Violife Just Like Feta Crumbles or Follow Your Heart.

If not, the Odyssey or Athenos brand are readily available at most grocery stores and taste great! I recommend purchasing it in the brine; it tends to be creamier and less dry.

What is in the Mediterranean salad dressing?

This Mediterranean salad dressing is really easy to make! You just need:

High quality extra virgin olive oil
Fresh lemon zest & juice
Red wine vinegar
Dijon Mustard
Italian herbs
Garlic powder
Pinch of salt & pepper

*You could also try out other dressings for this recipe such as this easy white balsamic vinaigrette!

How to Make Mediterranean Salad

Prep Romaine & Veggies

Wash and pat dry your romaine heart leaves. Chop into small pieces (you should have between 7-8 cups). Prepare other veggies.

Romaine hearts vs. romaine: Romaine hearts are the tender, inner leaves of romaine. They have a crisp texture and milder flavor, while romaine includes both the outer, darker, more flavorful leaves and the inner hearts. I personally love romaine hearts because I want a super crunchy salad, but you can use regular romaine too!

Arrange salad

In a large bowl, add your romaine on the bottom, then assemble your rainbow mediterranean salad veggies/cheese/herbs in a line to create a gorgeous rainbow.

Pour over dressing, toss, & enjoy!

Whisk up your dressing in a small jar or bowl. When you are ready to eat the salad, pour the dressing on top and toss well until combined. Enjoy right away!

How do I store leftover Mediterranean Salad?

Store leftover Rainbow Mediterranean Salad in the fridge well covered. Store the dressing from it separately if you plan to serve it for an event. Once the salad is tossed, it can last up to 3 days in the fridge but is best enjoyed in the first 1-2 days.

Protein Additions

Add a healthy protein to this salad:

Chickpeas – Adds plant-based protein and a hearty texture
Quinoa or Farro – For a more filling grain-based salad
Toasted Pine Nuts, Almonds, Sunflower Seeds, or Hemp Seeds – For crunch and nuttiness

What to Serve with Mediterranean Salad

A delicious sandwich like this chickpea salad sandwich or tempeh sandwich
Fresh warm falafel with pita bread and homemade hummus
A vegan gyro or these incredible gyro sliders!
A yummy pasta dish like this Greek orzo

Tips for 5 Star Mediterranean Salad

Chop your ingredients small – Specifically the red onions so they blend better into the salad. I also chop the romaine into smaller pieces.
Use fresh herbs – This really brightens up the salad. l especially love the mint!
Use high quality olive oil for your dressing – Mediterranean cuisine is all about the olive oil so choose a good one. Extra virgin is best in a dark bottle (to protect from light which causes oxidation).
If preparing for a party – add the dressing and toss just before serving.

FAQs – Mediterranean Salad

Is Mediterranean salad healthy?

Yes, Mediterranean salad is very healthy! It’s packed with fresh vegetables, heart-healthy olive oil, and antioxidant-rich herbs.

What dressing goes on a Mediterranean salad?

I like to make a Greek-inspired dressing that includes a high quality olive oil, fresh lemon juice and zest, dijon, herbs, and a few more basic ingredients.

How do I know if an olive oil is high quality?

High-quality olive oil should be extra virgin, cold-pressed, and come in a dark glass bottle or tin to protect it from light. Look for a harvest date within the past year and single-origin labeling or certifications like PDO/PGI. You should also smell and taste it – it should have a fruity aroma, slight bitterness, and a peppery finish.

What other veggies can I add to Mediterranean salad?

There are lots of other great veggie additions:
– roasted red peppers
– artichoke hearts
– shredded carrots
– avocado
– grilled zucchini
– roasted eggplant
– many more!

Rainbow Mediterranean Salad

What’s in a Mediterranean Salad?

What type of feta should I use?

What is in the Mediterranean salad dressing?