Pakistani dishes in Usa

This Mediterranean salad is fresh, crunchy, and full of bold, Greek-style flavors. Made with crisp veggies, feta, herbs, and a zesty, lemony vinaigrette!

Mediterranean Salad on plate with dressing.

If there was a salad recipe I would make every day, it’s this one! I still remember the first time I ordered a classic Greek salad on a trip to Greece with Alex. The combination of crisp veggies with salty feta and olives was one of the most refreshing things I’d ever tasted.

Here’s a green salad that’s based on those flavors! This Mediterranean salad recipe is a fresh green salad with Greek-style flavors (with romaine lettuce, not pasta or grain-based), with crunchy vegetables, briny olives, salty feta, and a bright lemony vinaigrette. It’s perfect as a light lunch or side dish that takes just 20 minutes: or, you can top it with chicken, salmon, shrimp, or tofu for a satisfying dinner idea!

Why You’ll Love This Recipe

Here are a few reasons I think you’ll love this recipe:

Bold flavors: The homemade Greek vinaigrette with the salty feta cheese, briny olives, and fresh herbs make delicious layers of flavor
Quick prep time: With a prep time of just 20 minutes and no cooking required, it’s a fast and easy option
Customizable: Serve it as a side green salad, or top it with protein to make it into dinner!

Ingredients You’ll Need

There are many ways to make a Mediterranean salad, and here’s my spin! It’s one of my favorite Mediterranean diet recipes that pairs with almost any meal. Here’s what you’ll need:

Romaine lettuce: I like the crunch of romaine. If you have to substitute, use butter lettuce.
Cucumber, onion, and tomato: These vegetables also star in the famous Greek salad.
Kalamata olives: Kalamata olives are key, but you can swap in other varieties like Castelvetrano.
Feta cheese: Feta is key here for the briny salty flavor, and it’s evocative of a Greek salad. You can omit it for vegan diets (or use vegan feta, purchased or homemade).
Fresh Herbs: I’m obsessed with fresh dill in this salad: it adds this bright, slightly sweet flavor. Fresh parsley, basil, or cilantro all work too.
Dressing: I love this salad with our Greek salad dressing, but you can also use Italian dressing or tahini sauce.

How to Make a Mediterranean Salad

This Mediterranean salad recipe takes about 20 minutes to make. Here are the basic steps (or jump to the recipe):

Step 1: Chop the vegetables into bite-sized pieces. I like to keep everything roughly similar in size so you get a bit of everything in each forkful.

Step 2: In a medium bowl, whisk the red wine vinegar, lemon juice, Dijon mustard, oregano, optional garlic, and salt in a medium sized bowl. Gradually whisk in the olive oil.

3: Assemble the salad ingredients and serve.

Step 3: Add the fresh ingredients to a plate or bowl, topping with feta cheese and fresh herbs. Top with dressing and serve.

Pro Tip: The key to avoiding a soggy salad is all about timing. Add the salad dressing just before you’re ready to eat, not before. If you dress it too early, the lettuce will wilt and release water.

Variations & Substitutions

How to mix up this Mediterranean salad recipe? First, you can add different vegetables or swap in different dressings. Here are a few ideas:

Chickpeas or white beans: To add vegan protein, add drained and rinsed chickpeas or white beans
Veggie swaps: Add fresh chopped red or green bell pepper or even sliced roasted bell peppers. Chopped artichokes add a tangy flair. You can also mix in a bit of raw broccoli florets, or even steamed cauliflower.
Grains: Adding cooked quinoa makes a heartier salad.
Dressing: Try Tahini Sauce, Italian Dressing, our basic Vinaigrette Recipe, or Lemon Vinaigrette instead.

Protein Add-Ins

This Mediterranean salad pairs well with lean proteins to make it into a healthy dinner idea: the bright, acidic vinaigrette and fresh veggies completement a protein perfectly. Here’s how I typically add protein to make it a complete meal:

Chicken: Consider topping with grilled chicken or pan seared chicken
Salmon: Try baked salmon or seared salmon.
Shrimp: Go for sauteed shrimp, grilled shrimp, or shrimp kabobs.
Tofu: Make baked tofu or crispy tofu. I love tofu on a salad: if you salt it enough it almost tastes like feta!
Canned Tuna: For a quick lunch, add some canned tuna to turn this into a Mediterranean tuna salad.

Mediterranean Salad Recipe on plate with vinaigrette dressing.

Serving Ideas

This Mediterranean-style salad is very versatile. Here’s when and how I serve it:

As a Side Dish: This is a great salad to serve with lasagna or any pasta dish. It’s also fantastic alongside grilled chicken, grilled salmon or grilled shrimp at summer barbecues.
For Weeknight Dinners: I make this often as an easy side for simple proteins. It pairs with baked chicken thighs, baked tilapia, or even a frittata.
At Potlucks and Parties: This is great for bringing to a party! Serve it alongside hummus and warm pita bread.
With Wine or Non-Alcoholic Pairings: A crisp white wine like Sauvignon Blanc or a dry rosé is perfect here! Or pair with sparkling water with lemon or iced green tea.

Storage & Make-Ahead Tips

If you want to make this Mediterranean salad ahead, you can chop the vegetables in advance and make the dressing, storing both in separate containers. It’s best to chop the tomato as close to serving as possible. When serving, allow the dressing to come to room temperature, then assemble the salad.

For storing leftover salad, leftovers with dressing last for up to 1 day refrigerated (dressed salads do become soggy over time).

Dietary Notes

This Mediterranean salad is vegetarian and gluten-free. For plant-based, vegan and dairy-free, omit the feta cheese.

Frequently Asked Questions

What is the difference between a Greek salad and a Mediterranean salad?

A traditional Greek salad (or Horiatiki) doesn’t include lettuce: it’s just chunky tomatoes, cucumbers, red onion, olives, and a large slab of feta cheese with olive oil and oregano.

A Mediterranean salad, on the other hand, usually starts with a lettuce base (often romaine) and includes similar veggies but in a chopped format. It’s more of an Americanized interpretation of Greek and Mediterranean flavors.

Is Mediterranean salad healthy?

Yes! This Mediterranean salad recipe is packed with nutrient-dense ingredients. The veggies provide fiber, vitamins, and minerals. The extra virgin olive oil is rich in heart-healthy fat (see Olive Oil vs Vegetable Oil). The main things to watch are sodium from the olives and feta, and you can control that by adjusting amounts.

What are common mistakes to avoid when making a Mediterranean salad?

The biggest mistake is adding the dressing too early, which makes everything soggy. Always dress right before serving. Also, don’t skip the fresh herbs! Dried just doesn’t give you that same bright, vibrant flavor. Finally, make sure your lettuce is completely dry after washing: excess water makes everything soggy.

What are the best dressings for a Mediterranean salad?

The classic choice is a lemon vinaigrette made with red wine vinegar, lemon juice, olive oil, and dried oregano (like the one in this recipe).

Other great options include a tahini-based dressing for creaminess, a Greek yogurt dressing with lemon and garlic powder, or a simple Italian dressing. I’ve even used my Greek salad dressing interchangeably.

Mediterranean Salad

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This Mediterranean salad is fresh, crunchy, and full of bold, Greek-style flavors. Made with crisp veggies, feta, herbs, and a zesty, lemony vinaigrette!

Author: Sonja Overhiser
Prep Time: 20 minutes
Cook Time: 0 minutes
Total Time: 20 minutes
Yield: 4 1x
Category: Salad
Method: Raw
Cuisine: Salad
Diet: Vegetarian

Ingredients

8 cups lettuce, chopped into bite sized pieces
⅓ cup olives, sliced in half
1/2 English cucumber, chopped
2 small tomatoes or 1 cup cherry tomatoes
½ cup feta cheese
¼ cup sliced red onion
1 handful chopped or torn fresh herbs (dill, basil, cilantro or parsley)
1 recipe Greek Salad Dressing:
- 1 tablespoon red wine vinegar
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano or za’atar
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper
- 6 tablespoons olive oil

Instructions

Chop the fresh vegetables as noted above.
In a medium bowl, whisk together the red wine vinegar, lemon juice, Dijon mustard, oregano, kosher salt and black pepper. Gradually whisk in the olive oil, adding 1 tablespoon at a time and whisking until it incorporates, until an emulsion forms. Serve immediately. Store refrigerated and bring to room temperature before serving (keeps at least 2 weeks). The dressing may separate after sitting which is okay; simply whisk again before serving.
To serve, place the greens on a plate. Top with the vegetables, then feta crumbles and herbs. Drizzle with the desired amount of dressing and serve.

Notes

Substitutions: Add drained, rinsed chickpeas or white beans for extra protein. Chopped bell peppers, roasted red peppers, or artichoke hearts all work beautifully. For a grain-based version, add cooked quinoa. You can substitute the lemon vinaigrette with Tahini Sauce or Italian dressing.

Protein Add-Ins: Top with grilled chicken, baked salmon, sautéed shrimp, or crispy tofu to make this a complete meal.

Make-Ahead Tips: Store the chopped vegetables and dressing separately in airtight containers for up to 5 days. Wait to chop the tomatoes and add the dressing until right before serving to maintain the best texture and avoid sogginess.

Vegan Option: Omit the feta cheese or use a vegan feta alternative.

More Salad Recipes to Try

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This easy stir fry sauce uses just 6 ingredients and comes together in minutes. Savory, tangy, and lightly sweet with a silky texture coating every bite!

For years I made disappointing stir fries, where the sauce either evaporated to nothing in the pan, or made the veggies taste bland (how?). So once I started writing recipes for a living, I decided to do a deep dive: and I found the right formula of ingredients make the perfect texture and seasoning.

This easy stir fry sauce recipe changed the game for me! It takes just 5 minutes to whisk together, uses 6 pantry staples, and makes just the right glossy coating. It’s versatile enough to work with tofu, shrimp, chicken, or just a mountain of colorful veggies for a delicious vegetable stir fry. Here are all my tricks!

Why You’ll Love This Recipe

Here’s what makes this stir fry sauce special:

Balanced flavor: The combination of savory soy sauce, tangy rice vinegar, and subtle sweetness makes magic
Glossy texture: Unlike watery sauces that disappear, it makes a coating that clings to every bite
Ready in 5 minutes: Just whisk and go: no cooking required!
Pantry ingredients: Everything stores well, so you can whip it up for weeknight dinners

5-Star Reader Review

“This turned out great and wasn’t too hard to throw together. Thanks!” -Raymond W.

Ingredients You’ll Need

A stir fry sauce is like potato salad: there are a million ways to make it and everyone’s mom has their best version! What you do want is this: a great balance of umami (savory) flavor, with tangy and sweet notes to balance it, and a lightly thick texture so that it coats all the vegetables. The ingredients for this stir fry sauce are:

Soy Sauce: I use regular soy sauce rather than low-sodium soy sauce for best seasoning. For a gluten-free version, substitute with tamari or coconut aminos (more on this below).
Rice Vinegar: Rice vinegar is milder and slightly sweeter than white vinegar or apple cider vinegar, and it’s essential for a stir fry.
Sugar: Adds a subtle sweetness that rounds out the savory and tangy notes. You can also use the same amount of honey or maple syrup.
Miso: Miso paste adds incredible umami depth and a savory quality that makes the stir fry taste so satisfying.
Cornstarch: This makes the silky, glossy texture that coats your veggies (instead of just being watery).
Garlic Powder: Adds aromatic depth without the hassle of mincing fresh garlic. If you have time, use ½ tsp minced garlic or 1 small clove, grated.

Soy Sauce Substitutions

Soy sauce is not gluten free and naturally is full of soy, so what if you avoid these ingredients? There are two great substitutes for soy sauce:

Tamari (gluten-free): Tamari is also made from soy: it’s specifically a Japanese type of soy sauce. The biggest difference between soy sauce vs tamari is that tamari contains little to no wheat. Check the label to make sure! In terms of flavor, tamari is slightly less salty than soy sauce, so you may need to use a little more to taste.
Coconut aminos (gluten free and soy free): Working around a soy allergy? No problem. Coconut aminos contains no soy and has a very similar flavor to soy sauce. Substitute coconut aminos for soy sauce in a 1:1 ratio, but it’s slightly less salty to you may need to add a little salt to taste.

Flavor Variations

Once you’ve mastered the basic recipe, you can easily customize this stir fry sauce to suit different dishes and flavor preferences. Here are my favorite variations:

Spicy Stir Fry Sauce – Add 1-2 teaspoons of sriracha, ½ teaspoon of red pepper flakes, or 1 teaspoon of chili garlic sauce to the base recipe. This works beautifully with heartier vegetables like bell peppers and broccoli. The heat balances nicely with the sweetness of the sugar.

Sweet and Savory – Increase the sugar to 3 tablespoons or substitute with brown sugar for deeper molasses notes. You can also add 1 tablespoon of orange juice for bright citrus sweetness. This version is perfect for chicken stir fry or shrimp.

Extra Umami – Add 1 tablespoon of oyster sauce or 1 teaspoon of hoisin sauce to intensify the savory depth. This creates a richer, more complex flavor that works wonderfully with beef stir fry or mushrooms.

Sesame Ginger – Add 1 teaspoon of toasted sesame oil and 1 teaspoon of fresh ginger (minced or grated) for aromatic, nutty notes. Garnish your finished dish with sesame seeds. This is my go-to variation for Tofu Stir Fry.

Thai-Inspired – Add 1 tablespoon of lime juice, 1 teaspoon of fresh ginger, and a pinch of red pepper flakes. This bright, spicy version pairs beautifully with Thai basil and Vegan Stir Fry dishes.

Thicker Sauce for Noodles – Increase the cornstarch to 1 tablespoon if you’re using the sauce with noodles or want a thicker coating. The extra cornstarch creates a sauce that clings better to slippery noodles.

How to Use This Sauce

This stir fry sauce works very well in a stir fry: you’ll just need to know a few things before you add it!

The quantity works for a 4 serving stir fry. It should be enough for 6 to 7 cups of vegetables and 14 to 16 oz protein (tofu, shrimp, chicken or beef). It coats all the vegetables and protein, but doesn’t have lots of excess.
Add the sauce after the veggies are done: turn off the heat! Here’s the important part. Cook all the veggies, then turn off the heat. Then add the sauce, and stir until it thickens. If you add the sauce to the hot pan, it will all evaporate, leaving no silky sauce left behind.

This stir fry sauce works with really any combination of vegetables and proteins. I use it most often with Cauliflower Stir Fry, Broccoli Stir Fry, and Baby Bok Choy Stir Fry.

How to Make a Simple Stir Fry

If you’re new to stir frying, here’s a simple way to get you started. Different vegetables have different cooking times, so you add them to the wok or pan in stages.

Prepare your ingredients. Cut everything into similar-sized pieces so they cook evenly. Have your stir fry sauce mixed and ready to go. Make sure to cook your protein (tofu, chicken or shrimp) first!
Heat your pan. Use a wok or large skillet over high heat. Add 1-2 tablespoons of regular sesame or vegetable oil.
Start with long-cooking vegetables (6-7 minutes). Add heartier veggies first: broccoli florets, bell peppers, sliced onions, carrots (cut into matchsticks), or mushrooms. Stir frequently.
Add medium-cooking vegetables (3-5 minutes). Add quicker-cooking vegetables: snow peas, snap peas, sliced cabbage, bok choy, zucchini, or shelled edamame.
Add aromatics. Add minced garlic, fresh ginger, and sliced green onions (about 1 minute), stirring constantly.
Turn off the heat and add protein and sauce. Turn off the burner and add your pre-cooked protein (like Tofu Stir Fry, sauteed shrimp, or pan seared chicken) and the stir fry sauce. Stir continuously for about 1 minute until everything is glossy.
Serve. Stir fry is best immediately served with rice, quinoa, or noodles.

For more detailed instructions, see my Easy Stir Fry Vegetables, Shrimp Stir Fry, and Tofu Broccoli Stir Fry.

Flavor Variations

Once you’ve mastered the basic recipe, you can easily customize this stir fry sauce:

Spicy Stir Fry Sauce: Add 1-2 teaspoons of sriracha, ½ teaspoon of red pepper flakes, or 1 teaspoon of chili garlic sauce.
Sweet and Savory: Increase the sugar to 3 tablespoons.
Honey Orange: Use honey and add 1 tablespoon of orange juice for bright citrus sweetness (and a bit of orange zest if you like).
Extra Umami: Add 1 tablespoon of oyster sauce or 1 teaspoon of hoisin sauce.
Sesame Ginger: Add 1 teaspoon toasted sesame oil and 1 teaspoon of fresh ginger (minced or grated) for aromatic, nutty notes.

Storage Tips

Store the stir fry sauce in an airtight container or mason jar in in the refrigerator for up to 1 week. I like using a small mason jar because you can shake it before serving.

Before using refrigerated sauce, let it come to room temperature for about 5 minutes, then stir or shake vigorously. Always stir or shake before using so the cornstarch can distribute evenly through the sauce.

Make-ahead tip: If you’re meal prepping, you can make 2-3 batches of sauce. Use about ¾ cup for a 4 serving stir fry.

Dietary Notes

This stir fry sauce is vegetarian, vegan, plant-based, dairy-free, oil free, and gluten-free (see substitutes above).

Frequently Asked Questions

How do you make a healthy stir fry sauce?

To make a healthy stir fry sauce, focus on using minimal oil (or no oil, like this recipe!), choosing low-sodium soy sauce or tamari to reduce sodium content, and using natural sweeteners like maple syrup instead of refined sugar.

Loading up on vegetables rather than heavy proteins also keeps the overall dish nutrient-dense. This recipe is fairly healthy—it’s oil-free, uses only 2 tablespoons of sugar for the entire batch (which serves 4), and relies on miso for umami depth rather than excessive salt.

Can you make stir fry sauce without cornstarch?

Yes, you can make stir fry sauce without cornstarch, though the texture will be different. The cornstarch creates that glossy coating that clings to vegetables.

Substitute arrowroot powder in equal amounts (it works almost identically to cornstarch) or simply make a thinner sauce without any thickener and let it reduce naturally in the pan.

Can stir fry sauce be made gluten-free?

Yes, to make a gluten-free stir fry sauce, substitute tamari for regular soy sauce. Tamari is a Japanese-style soy sauce made without wheat, so it’s naturally gluten-free (just verify the label to ensure it’s certified gluten-free).

All the other ingredients in this recipe are naturally gluten-free, including miso (though always check the label), rice vinegar, sugar, cornstarch, and garlic powder.