mediterranean salad2

mediterranean salad5

Salads do not get as much love as they should. They make a perfect meal either for lunch and dinner. Something that can be quick, easy, and refreshing. This Mediterranean salad does just that. It is very simple to make, packed full with flavor, and you feel light after eating it and not stuffed, while quenching your hunger. I enjoyed this salad so much, I made it 3 times in one week.

Prep Time: 10 minutes

Serves: 4


3 packs of canned sardines in olive oil (you can also use cold chicken or deli meat if you prefer)

1 large cucumber, cut into ½ inch, ½ moon pieces

4 Roma tomatoes, sliced in ½ inch thick slices

1 ounce of olives (I used pitted, marinated kalamata olives)

4 mini peppers, or 1 large pepper julienned or cut length way of the pepper

1 small romaine heart, chopped

4 ounces crumbled feta

2 ounces of fresh mozzarella, crumbled

¾ teaspoon of oregano

Fine, extra virgin olive oil

*To make this recipe vegan or vegetarian, omit the sardines and cheese and replace with your preferred substitutes such as hummus of baba ghanoush*


  • In a large bowl, bed the lettuce, then add the tomatoes, cucumbers, peppers, and olives
  • Spread the cheeses evenly across the salad
  • Drizzle as much olive oil as you enjoy then sprinkle the oregano across the top
  • Using your hands, crumble the sardines across the salad. Mix using two large forks or a salad mixer
  • Share evenly or make enough for the lunch for a few ways. If you are going to meal prep it, add the olive and oregano the day of
  • Enjoy!

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