Low-Carb Mediterranean Protein Salad

A Mediterranean diet is known to be heart-healthy, while a low-carbohydrate diet may help with weight loss and other blood sugar. This recipe blends the two. It’s high in protein, with 38 grams, packed with flavor, and a source of heart-healthy fats. 

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Serve it for an easy lunch or dinner as a single-dish meal. To speed things up, use leftover chicken or fish. You can also make the dressing ahead of time and store it in the fridge. 

Tips and Suggestions

• Garbanzo beans and black beans can be tasty swaps for lentils with similar nutritional profiles
• Swap lemon or lime juice for vinegar for a slightly different taste
• Instead of chicken, try cooked salmon, canned tuna, or falafel for a plant-based option
• To add whole grains, swap the lentils for cooked barley, bulgur, or whole-wheat pasta
• If you’re taking this salad for lunch, pack the dressing separately in a small, leakproof container. Dress the salad when you’re ready to serve lunch
• To further reduce carbs, swap the lentils for ½ ounce of sliced almonds or chopped walnuts
• Different herbs can give the salad a different character. Try fresh mint, parsley, dill, or basil leaves
• Reduce sodium if desired by omitting salt, using ½ ounce nuts instead of feta cheese, and omitting the olives

Recipe for Low-Carb Mediterranean Protein Salad

Ingredients:

Dressing

• 2 teaspoons of olive oil
• 1 tablespoon of white wine or balsamic vinegar
• Peeled minced garlic to taste
• Chopped fresh oregano or dash of dried oregano

Salad

• 3 ounces of skinless cooked chicken
• 1-2 cups of chopped lettuce or spinach leaves
• 2 tablespoons of diced onion
• ½ tomato, chopped
• ¼ large cucumber, chopped
• 5 sliced kalamata olives
• 1 ounce of feta cheese, crumbled 
• ⅓ cup of cooked lentils

Instructions:

1. Mix the ingredients for the dressing. Store in the refrigerator in an airtight container if not serving immediately.
2. In a salad bowl, toss the lettuce, onion, tomatoes, and cucumbers. Add the lentils and top with olives and feta cheese. Place the chicken on top.
3. Drizzle dressing over the salad to serve.

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Nutrition information: 439 calories, 21 g total fat, 6.5 g saturated fat,, 95 mg cholesterol, 630 mg sodium, 26 g carbohydrates, 7 g fiber, 6 g sugar, 38 g protein

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Reviewed by Natalie Stein, MS, MPH, CDCES

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