Greek Zucchini Noodle Salad
If you’re looking for a refreshing, low-carb dish that bursts with flavor, look no further than this Greek Zucchini Noodle Salad. This vibrant salad is not only a feast for the eyes but also a delightful addition to your keto meal plan. With its combination of fresh vegetables, tangy feta cheese, and a zesty dressing, it’s perfect for a light lunch or as a side dish at dinner. The best part? It takes just 15 minutes to prepare!
This salad is a fantastic way to enjoy the benefits of zucchini noodles, which are a great alternative to traditional pasta. They are low in carbohydrates and high in fiber, making them an ideal choice for anyone following a keto diet. The addition of Mediterranean flavors, such as olives and herbs, elevates this dish, making it a satisfying and nutritious option. Whether you’re entertaining guests or simply treating yourself, this salad is sure to impress.
Recipe Details
The inspiration for this Greek Zucchini Noodle Salad comes from the traditional Greek salad, which is known for its fresh ingredients and bold flavors. By swapping out the high-carb pasta for zucchini noodles, we create a dish that is not only keto-friendly but also packed with nutrients. Zucchini is rich in vitamins A and C, as well as potassium, making it a perfect base for this salad.
One of the standout ingredients in this salad is feta cheese. This tangy cheese is a staple in Mediterranean cuisine and adds a creamy texture that complements the crisp vegetables. Feta is lower in carbohydrates compared to many other cheeses, making it a great choice for those on a keto diet. Additionally, the olives provide healthy fats and a briny flavor that enhances the overall taste of the dish.
Cherry tomatoes and cucumbers add a refreshing crunch to the salad. Tomatoes are a good source of antioxidants, including lycopene, which is beneficial for heart health. Cucumbers, on the other hand, are hydrating and low in calories, making them an excellent addition to any salad. The combination of these ingredients not only makes this dish delicious but also incredibly nutritious.
The Method
To create the perfect Greek Zucchini Noodle Salad, start by preparing your zucchini noodles. Using a spiralizer is the best option, as it creates long, uniform noodles that mimic traditional pasta. If you don’t have a spiralizer, a vegetable peeler can be used to make thin ribbons. After cutting the zucchini, place the noodles in a colander and sprinkle them with a bit of salt. This step is crucial as it helps draw out excess moisture, ensuring your salad remains crisp.
While the zucchini is draining, take the time to chop your vegetables. Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. The key here is to ensure all your vegetables are cut evenly. This not only makes for a more visually appealing salad but also ensures that every bite is packed with flavor. Once everything is chopped, combine the zucchini noodles with the other ingredients in a large mixing bowl.
Next, it’s time to make the dressing. In a separate bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper. This dressing is simple yet flavorful, and it ties all the ingredients together beautifully. Pour the dressing over the salad and toss gently to coat everything evenly. For the best texture, serve the salad immediately, but if you prefer a more melded flavor, allow it to chill in the refrigerator for 15-30 minutes before serving.
Variations
Add Grilled Chicken
For those looking to increase their protein intake, adding grilled chicken to your Greek Zucchini Noodle Salad is a fantastic option. Simply grill or pan-sear chicken breast, season it with salt, pepper, and a sprinkle of oregano, then slice it and toss it into the salad. This not only boosts the protein content but also makes the salad more filling, perfect for a satisfying lunch or dinner.
Swap Feta for Goat Cheese
If you’re not a fan of feta cheese, consider substituting it with goat cheese. Goat cheese has a creamy texture and a tangy flavor that complements the other ingredients beautifully. It’s also lower in lactose, making it a suitable option for those who are lactose intolerant. Crumble the goat cheese over the salad just before serving for a delightful twist on this classic dish.
Incorporate Avocado
Avocado is another excellent addition to your Greek Zucchini Noodle Salad. Not only does it add a rich creaminess, but it also provides healthy fats that are essential for a keto diet. Simply dice a ripe avocado and gently fold it into the salad just before serving. This will enhance the flavor and texture, making the salad even more satisfying.
Substitutions
If you find yourself missing certain ingredients, don’t worry! There are plenty of substitutions that can keep your Greek Zucchini Noodle Salad keto-friendly. For instance, if you don’t have Kalamata olives on hand, you can use green olives instead. They will provide a similar briny flavor and healthy fats without compromising the dish.
Another great substitution is using red wine vinegar. If you prefer a different flavor profile, balsamic vinegar can be an excellent alternative. Just be mindful of the quantity, as balsamic vinegar is slightly sweeter than red wine vinegar. Adjust the amount to suit your taste while keeping it low-carb.
Lastly, if you’re looking for a dairy-free option, try using nutritional yeast instead of feta cheese. Nutritional yeast has a cheesy flavor and is packed with B vitamins, making it a great alternative for those avoiding dairy. Just sprinkle it over the salad for a delicious, cheesy taste without the carbs.
FAQ
1. Can I meal prep this salad?
Yes, you can meal prep the Greek Zucchini Noodle Salad. However, it’s best to store the dressing separately and add it just before serving to keep the zucchini noodles crisp.
2. How long does this salad last in the fridge?
This salad is best enjoyed fresh, but it can last in the fridge for up to 2 days. Keep in mind that the zucchini noodles may become softer over time.
3. Can I use other vegetables in this salad?
Absolutely! Feel free to add other low-carb vegetables like bell peppers, radishes, or even spinach for added nutrition and flavor.
4. Is this salad suitable for a vegan diet?
To make this salad vegan, simply omit the feta cheese and replace it with a plant-based cheese alternative or nutritional yeast for a cheesy flavor.
5. What can I serve with this salad?
This Greek Zucchini Noodle Salad pairs well with grilled meats, seafood, or can be enjoyed on its own as a light meal. It’s versatile enough to complement many dishes!
Greek Zucchini Noodle Salad
Equipment
- Spiralizer or vegetable peeler
- Colander
- Mixing bowls
- Whisk
Ingredients
- 4 medium zucchini (about 1 pound / 450 grams)
- 1 cup cherry tomatoes halved (150 grams)
- 1 cup cucumber diced (150 grams)
- ½ cup red onion thinly sliced (75 grams)
- ½ cup Kalamata olives pitted and halved (75 grams)
- ½ cup feta cheese crumbled (75 grams)
- ¼ cup fresh parsley chopped (15 grams)
- ¼ cup extra virgin olive oil (60 ml)
- 2 tablespoons red wine vinegar (30 ml)
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- Using a spiralizer, slice the zucchini into noodles. If you don’t have a spiralizer, you can use a vegetable peeler to create thin ribbons. Place the zucchini noodles in a colander, sprinkle with a little salt, and let them sit for about 10 minutes to release excess moisture.
- While the zucchini is draining, prepare the other salad ingredients. Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion.
- In a large mixing bowl, combine the zucchini noodles, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and chopped parsley. Toss gently to mix all the ingredients evenly.
- In a separate small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper. Adjust the seasoning to taste.
- Pour the dressing over the salad mixture and toss until everything is well-coated in the dressing.
- Transfer the salad to a serving platter or individual bowls. Serve immediately for the best texture, or chill in the refrigerator for 15-30 minutes to let the flavors meld.
