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3:1 Taverna-Style Keto Greek Salad
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.]
Servings: 4 One Serving: 1/4 of a 4 serving recipe
Ingredients
- 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.
Nutritional Information - Macros
- 443 Calories
- 41.3 g Fat
- 9.3 g Protein
- 11.3 g Total Carbs
- 3.3 g Fiber
- 8 g Net Carbs