You’re probably familiar with Greek salads. But not everyone on a keto diet knows what “3:1” is about. Allow us to clarify. 3:1 recipes in the keto world are recipes with a ratio of three grams of fat for every one gram of protein plus carbs (aka 75-percent fat in weight by grams). Designed to give you optimal macros with every bite, they’re helpful if you want no-brainer ways to nourish yourself and stay in ketosis or are on a relatively strict keto diet for therapeutic purposes. But more important is they taste good, and this one, from The New Mediterranean Diet Cookbook by Martina Slajerova, Dr. Nicholas Norwitz, Thomas DeLauer, and Rohan Kashid delivers. You can read our full cookbook review and see more of their recipes here or scroll on to learn how to make this super delicious, totally nutritious 3:1 keto Greek salad.Here’s what the authors have to say about it: “The recipe for this crunchy, colorful choriatiki—the traditional Greek name for what we English-speakers simply call “Greek salad”—was contributed by Amy Berger, a U.S. Air Force veteran, certified nutrition specialist, and the author of two best-selling books on the benefits of following a ketogenic diet. Amy says, ‘I eat this salad often. It’s easy to make and presses all the right buttons: creamy and fatty, acidic, bitter, salty, and crunchy!’ We agree. It’s perfect as a summery side dish for a simple roast chicken, and as a light, warm-weather lunch.”[Reprinted with permission from The New Mediterranean Diet Cookbook, 2021; Quarto Publishing Group USA Inc. Photo credit: Martina Slajerova and Jo Harding.]
Ingredients List
- 14.1 oz medium tomatoes, roughly chopped
- 10.6 oz cucumber, peeled and roughly chopped
- 4.2 oz green bell pepper, sliced
- 2.1 oz red onion, sliced
- 1.7 oz pitted (48 g/1.7 oz) Kalamata olives
- 1/4 cup (35 g/1.2 oz) capers, or more olives
- 1 tsp dried oregano or fresh
- herbs of your choice, such as parsley, cilantro, chives, or basil, divided
- 1/2 cup extra-virgin olive oil, divided
- 7 oz feta cheese
- optional: salt, pepper, and fresh oregano, for garnish
Instructions
- Place the vegetables in a large serving bowl. Add the olives, capers, feta, half of the dried oregano, and half of the olive oil. Mix to combine. Place the whole piece of feta cheese on top, sprinkle with the remaining dried oregano, and drizzle with the remaining olive oil. Season to taste and serve immediately, or store in the fridge for up to 1 day.
Keto-Mojo is a participant in some affiliate programs and some of the links above will generate a small commission if you make a purchase through a product link on our site. This is at no cost to you and all proceeds go directly to the nonprofit Ketogenic Foundation [501(c)3] to assist with their mission funding education and research into the ketogenic diet and lifestyle. Keto-Mojo in no way profits from these links.
Credits
PhotographyMartina Slajerova and Jo Harding
Delicious! A nice combination of flavors. Very satisfying side dish. Will definitely make this again!
I did love this salad very much. I only gave it 4 stars because it was, for me, too high in sodium. I throughly enjoyed eating it but wasn’t very happy when I awakened the next morning. I’m in solid ketosis per my Keto-mojo meter yet still showed a close to two pound weight gain. I know this is just water and will likely come off tomorrow morning. I will make this again but will cut way back on the capers, olives and feta. The fresh herbs are what really makes this special so I don’t think I’ll miss the slimming down of the aforementioned ingredients. Thanks!
I just made this salad for the second time and I absolutely love it. It is so simple and the flavors are fantastic! I’ve been so happy with each of the recipes I’ve tried. Thanks so much!
Thank you, Donna. 😁 Keep trying more recipes!
Salt, Fat, Acid, & Heat!
salad does not need any Heat, but it does need, Salt, Fat and Acid. there is no mention of fresh squeezed lemon or lime juice, you have the olive oil for the fat, but no acid for the balance and capers do not give off enough acid. try it with a few sprinkles of lemon juice, fresh only not from a bottle.
LOVE LOVE LOVE this salad. I’ve had a hard time eating veggies and found my new go to recipe. Everything was so fresh, uplifting and delicious. Thanks so much for this version of the recipe. The feta makes it!😉
Hey JR! Delighted you enjoy it. So easy, right? We love it, too!