Greek salads are a classic Mediterranean dish that combines bold flavors with powerful health benefits. They’re refreshing, satisfying, and packed with whole-food ingredients that support your gut, heart, and immune system. But one of the most important things to remember when making a Greek salad? The dressing matters just as much as the salad itself.
Most store-bought dressings are loaded with inflammatory seed oils like canola, soybean, and safflower—even the expensive “organic” ones. That’s why I always make my own dressing from scratch using real, organic ingredients. In this recipe, I’ll show you how to make a truly healthy Greek salad from start to finish, complete with a homemade dressing that’s 100% seed oil-free.
Why Greek Salad Is So Healthy
Greek salad is one of those rare recipes that’s as good for you as it tastes. The combination of tomatoes, olives, red onions, microgreens, and garlic provides a powerful blend of antioxidants, fiber, vitamins, and minerals.
Even better? Ingredients like raw garlic and red onions are rich in prebiotics—the kind that feed the healthy bacteria in your gut. Add in olive oil for healthy fats and feta for calcium and protein, and you’ve got a salad that supports digestion, immunity, and heart health all in one bowl.
Dr. Janine’s (D.C.) Greek Salad Recipe (No Seed Oils)
Servings:
4 servings
Prep Time:
About 15 minutes
Ingredients for the Greek Salad
- 2 cups baby beet leaves or microgreens (or any greens of choice)
- ½ red onion, thinly sliced
- 12 cherry or grape tomatoes, quartered (about 3 per serving)
- ½ cup chopped green olives (organic, whole preferred)
- ½ cup chopped black olives (organic, whole preferred)
- 1 block of feta cheese, crumbled (use as much as you like)
- Ground white pepper or black pepper, to taste
- Sea salt, to taste
- Sumac, lightly sprinkled for garnish (if you have it)
Ingredients for the Homemade Greek Dressing
- ¼ cup extra virgin olive oil (organic)
- ¼ cup white wine vinegar (organic)
- 1 tablespoon raw honey (or coconut nectar for a lower glycemic option)
- 4 fresh garlic cloves, chopped
- ¼ teaspoon za’atar (optional)
- ¼ teaspoon organic Greek seasoning blend
- ½ teaspoon sea salt
How to Make the Greek Salad
Step 1: Prep the Base
Start with your greens—baby beet leaves or microgreens work beautifully. Place them in a large bowl.
Step 2: Add the Veggies
Toss in the sliced red onions, quartered tomatoes, and both green and black olives.
Step 3: Add the Feta
Crumble the feta cheese over the top. Use a generous amount if you’re a fan—this adds creaminess and a salty bite.
Step 4: Season
Sprinkle the salad with a bit of ground white pepper and sea salt to taste.
Step 5: Blend the Dressing
Add all dressing ingredients into a blender and blend until smooth. This helps emulsify the oil and vinegar and brings all the flavors together.
Step 6: Toss and Finish
Pour the dressing over the salad and toss gently. For an authentic Mediterranean finish, sprinkle a pinch of sumac around the edges of the bowl.
Tips and Serving Ideas
- Add grilled chicken, shrimp, or chickpeas to turn this into a complete meal.
- For extra crunch, toss in some sliced cucumber or bell peppers.
- If you want to prep ahead, store the dressing separately and add just before serving.
Final Thoughts
This isn’t just any Greek salad—it’s a gut-friendly, nutrient-rich, seed oil-free upgrade to the traditional version. Quick to prepare, full of Mediterranean flavor, and made with ingredients your body loves, this recipe is a staple you’ll want to make again and again. Whether you’re serving it as a side or adding protein for a full meal, it’s a healthy, delicious choice you can feel good about.
