Greek Salad
Crisp cucumber, vine-ripened tomatoes, briny Kalamata olives, and tangy feta tossed with oregano-lemon dressing. A Mediterranean staple for stable IBD periods.
Greek Salad
Crisp cucumber, vine-ripened tomatoes, briny Kalamata olives, and tangy feta tossed with oregano-lemon dressing. A Mediterranean staple for stable IBD periods.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- High FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Salad
Dressing
Instructions
Combine the chopped romaine lettuce, tomato wedges, sliced cucumber, and Kalamata olives in a large mixing bowl. Add red onion if using.
Equipment: large mixing bowlWhisk together the olive oil, red wine vinegar, dried oregano, salt, and black pepper in a small bowl until emulsified.
Equipment: small bowl, whiskPour the dressing over the salad and toss gently, ensuring all ingredients are evenly coated.
Tip: Use clean hands or salad tongs - gentle tossing prevents bruisingTransfer to serving plates or bowls and top with crumbled feta cheese.
Serve immediately while vegetables are crisp and fresh.
Notes
Storage
Best served fresh. Store undressed salad and dressing separately in airtight containers for up to 2 days. Only dress what you plan to eat immediately - dressed salad wilts quickly.
Skip the onion
Red onion is high-FODMAP and commonly triggers symptoms. Omit entirely or substitute with the green parts of scallions only (1-2 tablespoons). The salad remains delicious without it.
Peel the cucumber
Cucumber skins contain insoluble fiber that some find harder to digest. Peel completely if you have strictures, are recovering from a flare, or simply find skins bothersome.
Feta alternatives
For dairy-free needs, omit feta or use lactose-free feta. Nutritional yeast (2 tbsp) provides savory depth without dairy. Add extra olives to compensate for lost salt and fat.
Add protein
Top with 4-6 oz grilled chicken breast, baked white fish, or canned tuna (in water) for a complete meal with 25-30g protein total.
Quality feta
Authentic Greek feta (sheep's or goat's milk) has lower lactose and better flavor than cow's milk versions. Look for PDO (Protected Designation of Origin) on the label.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
