Mediterranean Style Salad with Eggs and Feta
Faithful Steps provides general education and practical ideas. Please talk with your healthcare team about your individual care.
Crisp cucumber, juicy tomatoes, onion, fresh parsley, hard-boiled eggs, and crumbled feta make a fresh, satisfying salad. The eggs and feta add protein. Enjoy it with a bright lemon dressing or a homemade Italian-style dressing for a simple, meatless meal.
Servings: 4, with 2 eggs per serving
Prep Time: About 15 minutes, using cooked and cooled eggs
INGREDIENTS
For the salad
8 large, hard-boiled eggs, cooled and peeled
1 large cucumber, about 300 grams, unpeeled and diced
2 medium tomatoes, about 300 grams total, diced
½ medium onion, about 75 grams, finely diced
¼ cup chopped fresh parsley
½ cup crumbled feta cheese, about 75 grams
Two dressing options are included below: a bright lemon and olive oil dressing or a homemade Italian-style dressing. Use whichever you prefer.
Lemon and Olive Oil Dressing
3 tablespoons olive oil
3 tablespoons lemon juice
½ teaspoon dried oregano
Black pepper to taste
Salt to taste, only if needed after adding the feta
Homemade Italian-Style Dressing
3 tablespoons olive oil
1½ tablespoons red wine vinegar
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon garlic powder
Black pepper to taste
½ teaspoon Dijon mustard, optional
Salt to taste, only if needed after adding the feta
INSTRUCTIONS
For fuller flavor, prepare the dressing ahead of time so the herbs and spices have time to blend. Whisk the ingredients together or shake them in a tightly closed jar. Cover and refrigerate until needed.
Slice the cooled hard-boiled eggs about ¼ inch thick. Set them aside.
Dice the cucumber and tomatoes. Finely dice the onion and chop the parsley. Drain excess tomato juice if needed to keep the salad from becoming watery.
Place the cucumber, tomatoes, onion, and parsley in a large bowl.
If you have not already prepared the dressing, make it now. If it is chilled, let it stand briefly if the oil has thickened. Shake the dressing well just before pouring it over the salad. If using a bowl, whisk it well instead.
Pour part of the dressing over the vegetables and toss gently. Add more dressing as needed.
Sprinkle the feta over the vegetables. Gently tuck the egg slices throughout the salad, arranging a few on top. Avoid stirring hard so the yolks stay intact.
Taste before adding salt. Feta is salty, so you may not need any.
Divide evenly into four servings. Serve right away, or cover and refrigerate until serving.
HELPFUL TIPS
No added sweetener is needed for either dressing.
The optional Dijon mustard adds tang and helps the Italian-style dressing blend.
Cook and chill the eggs ahead of time for easier preparation.
Each serving provides approximately 15–16 grams of protein from the eggs and feta, plus a little from the vegetables.
Feta contains dairy and is not automatically lactose-free. For a lactose-free version, use feta specifically labeled lactose-free.
Carbohydrates (Estimated)
With Lemon and Olive Oil Dressing
Entire Recipe:
Total Carbohydrates: approximately 41 g
Net Carbohydrates: approximately 34 g
Per Serving (4 servings):
Total Carbohydrates: approximately 10.3 g
Net Carbohydrates: approximately 8.5 g
With Homemade Italian-Style Dressing
Entire Recipe:
Total Carbohydrates: approximately 39 g
Net Carbohydrates: approximately 32 g
Per Serving (4 servings):
Total Carbohydrates: approximately 9.8 g
Net Carbohydrates: approximately 8 g
Estimates include the salad, 75 grams of regular feta, and all of the selected dressing. The Italian-style estimate excludes optional Dijon mustard. Ingredient sizes and brands can change the totals. Net carbohydrates are total carbohydrates minus fiber.
STORAGE
Keep covered in the refrigerator at 40°F or below. Refrigerate within 2 hours, or within 1 hour when the temperature is above 90°F. Use within 3–4 days. The vegetables may soften sooner, so this salad tastes best fresh.
“When you open your hand, you satisfy the hunger and thirst of every living thing.”— Psalm 145:16, NLT
A simple meal can remind us of God’s daily care. Take a moment to thank Him for His provision and the people sharing your table.
AI TRANSPARENCY
AI helped organize this recipe and its wording. Nutrition amounts are estimates, not laboratory-tested values.
Real Faith • Real Health • Real Life
Comments