Fresh & Flavorful Mediterranean Salad

A Salad That Brings the Mediterranean to Your Table

There’s something about a Mediterranean salad that just feels like summer — bright, crisp, and full of good, honest flavor. It’s the kind of dish that doesn’t ask for much, but delivers every time.

I still remember the first time I tasted a true cucumber tomato salad like this one. We were visiting my dad during a work trip in southern Italy, staying in a small coastal town where the air smelled like salt and citrus. A kind neighbor invited us over for lunch, and her table was filled with vibrant dishes — but that bowl of cucumber, tomato, olives, and feta stole the show. It was cool, briny, and beautifully simple.

That salad’s been living in my kitchen ever since. During the warmer months here in New York City, I probably make it once a week. It’s quick, no-fuss, and pairs with just about everything — grilled chicken, pita bread, or even a scoop of hummus on the side. For more fresh summer ideas, try my creamy cucumber avocado broccoli salad too — it’s a reader favorite.

If you’re craving something light and refreshing, this Mediterranean salad hits all the right notes: juicy tomatoes, crunchy cucumbers, briny olives, and creamy chunks of feta, all tossed in a homemade oregano vinaigrette that sings with sunshine.

Ingredients for a Classic Mediterranean Salad

This Mediterranean salad is all about letting simple ingredients shine — each one adds a special something, from crunch to creaminess to that bold, herby tang. Here’s what you’ll need and why each piece matters.

• 2 cups chopped cucumber
I like to use Persian cucumbers or English cucumbers for their thin skin and minimal seeds — no peeling needed, and they stay nice and crisp. They’re the base of this cucumber tomato salad, adding a cool crunch that’s perfect on hot days.

• 2 Roma tomatoes, diced
Roma tomatoes are my go-to for salads because they’re less watery than beefsteak or heirloom varieties. They hold their shape and bring a nice juiciness without making the salad soggy.

• ¼ red onion, thinly sliced
I slice these super thin so they’re sharp but not overpowering. A quick soak in cold water for 5 minutes can mellow the bite if you’re sensitive to raw onion.

• ½ cup kalamata olives, pitted
These give the salad that briny kick that’s so signature in a feta olive salad. I usually halve them lengthwise so they’re easier to eat and mix throughout.

• ½ cup feta cheese cubes
Yes, cubes! I know crumbles are convenient, but I love using cubes of good-quality feta — they hold up better in the vinaigrette and you get a bigger bite of that creamy, salty goodness.

• ¼ cup red wine vinegar
This gives the dressing its zing. It’s the tangy backbone of a classic Greek salad dressing.

• ¾ cup olive oil
Here’s where I always say — use the best you can. It doesn’t have to be fancy, but a good olive oil makes a huge difference in taste.
Eva’s Tip: The better the olive oil, the better the salad — trust me on this.

• 1 tsp dried Greek oregano
Not all oregano is the same! Greek oregano is earthy and bold, perfect for this style of salad.

• Salt and pepper, to taste
Add just enough to make the flavors pop. Remember, the feta and olives already bring saltiness, so taste before adding too much.

If you enjoy cucumber-based salads with a protein boost, you might love my cucumber avocado salad with cottage cheese too.

How to Make Mediterranean Salad (Step-by-Step)

This healthy summer salad comes together in minutes — no stove, no oven, no stress. Just a big bowl, fresh ingredients, and a little love.

Here’s how I make it at home:

1. Prep the vegetables
   Chop 2 cups of cucumber into bite-sized pieces (no need to peel if using English or Persian cucumbers). Dice 2 Roma tomatoes, and thinly slice ¼ of a red onion.
   Eva’s Tip: For the best texture, I slice the onion paper-thin using a mandoline — it blends better without overpowering each bite.
2. Halve the olives
   Take ½ cup of kalamata olives and slice them lengthwise. This helps them mingle nicely in every forkful.
3. Cube the feta
   Cut ½ cup of feta into small cubes. You could use crumbled feta, but I find cubes give the salad a creamier, more satisfying bite. Plus, they don’t break down as quickly once dressed.
4. Make the dressing
   In a small jar or bowl, whisk together ¼ cup red wine vinegar, ¾ cup olive oil, and 1 teaspoon dried Greek oregano. Add salt and pepper to taste. Shake it up or stir until well combined.
5. Toss everything together
   In a large mixing bowl, combine the cucumbers, tomatoes, onions, olives, and feta. Drizzle the dressing over the top and gently toss to coat everything evenly.
6. Let it sit
   Eva’s Note: I like to toss everything together and let it sit for 10 minutes — it lets the oregano and vinegar really shine. That little pause makes a big difference in flavor.

That’s it! I usually serve it slightly chilled, but room temperature works too. For extra crunch, you can chill the veggies beforehand or…

Eva’s Tip: On hot days, I pop the salad bowl in the freezer for 5 minutes before serving. Makes every bite feel cooler.

Serving Suggestions & Variations

This Mediterranean salad is wonderfully versatile — it can be a star on its own or play a supporting role alongside all kinds of meals. Here are some of my favorite ways to serve it and easy variations to keep things fresh all summer long.

Delicious Pairings
• Grilled chicken or salmon – The light tang of the salad complements smoky grilled meats beautifully.
• Stuffed pita pockets – Tuck the salad into warm pita with a swipe of hummus or tzatziki.
• Falafel or chickpea patties – Great for a vegetarian dinner that still feels satisfying.
• Mediterranean-style spreads – Pair it with this roasted tomato burrata dip for a flavorful picnic platter.
• Couscous or quinoa – Turn it into a grain bowl for something more filling.

This cucumber tomato salad is a favorite at our family picnics in Central Park. I’ll usually pack it in a big chilled container with grilled chicken skewers and toasted pita triangles. It travels well and doesn’t wilt quickly, which is always a win when wrangling three kids and a picnic blanket.

Eva’s Weekday Shortcut
When dinner needs to be on the table now, I toss chopped cucumber, cherry tomatoes, and feta crumbles with store-bought Greek dressing and a handful of pre-pitted olives. It’s not as dreamy as homemade, but it totally works on busy nights.

Creative Mediterranean Salad Variations
• Add a crunch: Toasted chickpeas or broken pita chips add texture — a little twist my kids love.
• Make it creamy: Stir in a spoonful of hummus or mash in an avocado for a creamy, rich version.
• Add fresh herbs: Try chopped parsley or mint for a pop of green and extra freshness.
• Change up the cheese: Swap feta for crumbled goat cheese or vegan feta-style alternatives.

Storage Tips for Peak Freshness

One of the beautiful things about this Mediterranean salad is how well it holds up — especially compared to leafy salads that wilt within hours. Still, a few little storage tricks can help you keep the crunch and zing going strong.

How to Store Mediterranean Salad
• Store in an airtight container in the fridge — a glass one works best to keep the flavors bright.
• Eat within 2–3 days for the best texture and flavor. After that, the cucumbers may start to soften and the tomatoes release too much juice.

Eva’s Tip: I usually make a full batch for dinner, then keep leftovers for lunch the next day. It’s especially good tucked into pita or over couscous.

Should I Store the Dressing Separately?
Yes, if you’re prepping in advance.
• Chop all your veggies and store them in a sealed container.
• Mix the dressing in a small jar and refrigerate separately.
• Toss just before serving to keep the cucumbers and feta nice and firm.

For a light lunch on the go, I sometimes portion everything into individual jars with dressing at the bottom — just shake and eat.

Frequently Asked Questions about Mediterranean Salad

What makes a Mediterranean salad Mediterranean?

Mediterranean salad gets its name from the ingredients and flavors found along the Mediterranean Sea — think Greece, Italy, Turkey, and beyond. These regions rely on fresh, seasonal veggies, briny olives, creamy cheeses, and simple vinaigrettes made with olive oil, herbs, and vinegar.

This particular cucumber tomato salad includes classic staples like tomatoes, cucumbers, kalamata olives, red onion, feta, and oregano. It’s essentially a cousin to Greek salad, minus the lettuce — a hearty, refreshing dish that highlights everything Mediterranean cuisine does so well.

Eva’s Note: The first time I tasted something like this, I was about 11 and visiting Crete with my parents. Every meal started with a big shared plate of feta olive salad — no forks, just crusty bread for scooping. I still think of that trip every time I make this dish.

Can I make Mediterranean salad ahead of time?

Yes! In fact, a little prep goes a long way with this dish. Just keep a few things in mind:

• Chop the veggies and mix the dressing separately if you’re not serving right away.
• Store both in the fridge and toss right before mealtime for peak crunch.
• If you’re short on time, assemble everything, then refrigerate and serve within 24 hours.

Eva’s Note: This is one of my “meal prep Sunday” favorites. I’ll chop the cucumbers, tomatoes, and onions ahead of time, make a jar of dressing, and assemble portions for weekday lunches. It’s a lifesaver on busy afternoons.

What protein goes well with Mediterranean salad?

So many. This is where the salad becomes a full meal:

• Grilled chicken or steak – a perfect pairing for warm summer nights
• Salmon or shrimp – especially with lemon and herbs
• Hard-boiled eggs – great for a quick lunch bowl
• Chickpeas or lentils – for a satisfying vegetarian option

Eva’s Note: I often serve this salad with my Mediterranean salmon patties. The flavors are spot on together — creamy, crispy, and fresh all at once.

How long does cucumber tomato salad last in the fridge?

• 2–3 days is ideal. After that, the cucumbers start to soften and the tomatoes get mushy.
• For longer storage, keep the dressing separate and assemble fresh portions as needed.

Tip: If you’re planning for leftovers, use slightly underripe tomatoes and firm cucumbers — they’ll hold their shape longer.

Can I switch up the ingredients?

Absolutely. That’s part of the fun. See our Serving Suggestions & Variations section above for ideas like:

• Swapping feta for goat cheese
• Adding toasted chickpeas for crunch
• Mixing in fresh herbs like mint or parsley
• Serving with grilled meats or tucked into pita

This healthy summer salad is endlessly flexible — you can make it your own with just a few tweaks.

Final Thoughts: A Simple Salad That Brings Everyone to the Table

This Mediterranean salad isn’t just a side dish — it’s a little bowl of sunshine, full of flavor, ease, and memory. Whether you’re scooping it up with warm pita at a backyard cookout or packing it for a solo lunch between meetings, it brings that fresh, relaxed feeling of a summer afternoon by the sea.

It’s also one of those recipes I come back to again and again. When I’m too tired to cook but want something nourishing. When I need to clean out the fridge. When I want a meal that everyone at the table will eat without a single complaint (yes, even Noah — and he’s our tough critic when olives are involved).

So here it is — your new go-to cucumber tomato salad. No fuss. All flavor.
Just simple ingredients doing their best work together.

If you try this Mediterranean salad, let me know how it turns out. And if you love this kind of dish, you might also enjoy these reader favorites:

• Creamy Cucumber Avocado Broccoli Salad
• Cucumber Avocado Salad with Cottage Cheese
• Roasted Tomato Burrata Dip

Thanks for spending a little time in the kitchen with me today.
I hope this becomes one of those recipes your family asks for again and again.

With feta-sticky fingers and a heart full of oregano,
Eva

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