This vibrant Tomato Feta Salad brings the best of Mediterranean flavors to your table in just minutes.
Bursting with juicy heirloom tomatoes, fresh herbs, and protein-rich feta cheese, it’s a fiber-packed, low-carb option perfect for light lunches or side dishes.
With healthy fats from olive oil and minimal saturated fat, it’s quick, refreshing, and ideal for everyday cooking.
10-Minute Healthy Tomato Feta Salad
Equipment
- 1 sharp chef’s knife
- 1 Cutting Board
- 1 Small Mixing Bowl
- 1 mason jar or small jar (for dressing)
- 1 serving plate (oval or round)
Ingredients
Salad
- 2 large Heirloom Tomatoes sliced
- ½ small Red Onion thinly sliced (or ¼ large onion)
- ½ cup Feta Cheese cut into chunks
- 1 tablespoon Fresh Parsley chopped
- 1 tablespoon Fresh Mint chopped
Dressing
- 3 tablespoons Extra Virgin Olive Oil
- 1½ tablespoons Red Wine Vinegar
- ½ teaspoon Kosher Salt
- ½ teaspoon Dried Oregano
- ¼ teaspoon Freshly Ground Black Pepper
Instructions
- Prepare the Tomatoes: Start by selecting two large, ripe heirloom tomatoes. Wash them thoroughly under cold running water to remove any dirt or residue. Pat them dry gently with a clean kitchen towel. Using a sharp chef’s knife, slice the tomatoes evenly into approximately 1/3-inch thick rounds. Try to maintain uniform thickness to ensure even layering and a beautiful presentation. Arrange the slices in a single, overlapping layer on a large oval or round serving plate.
- Slice the Red Onion: Take half of a small red onion (or one-quarter of a large one) and peel off the outer skin. Cut the onion in half from root to tip, then slice it into thin half-moon or crescent shapes. Spread the onion slices evenly over the tomato layer. This adds a mild, slightly sweet flavor that balances the acidity of the tomatoes.
- Chop the Fresh Herbs: Wash and pat dry one tablespoon each of fresh parsley and fresh mint. Remove any thick stems. Finely chop the leaves and sprinkle them evenly over the tomato and onion layers. The parsley adds a fresh, grassy note, while the mint contributes a subtle cooling flavor that enhances the Mediterranean character of the salad.
- Add Feta Cheese Chunks: Take ½ cup of good-quality feta cheese and break it into medium-sized chunks. Scatter the feta pieces over the tomatoes, onions, and herbs. The creamy, tangy feta contrasts beautifully with the juicy tomatoes and fragrant herbs, creating a well-balanced texture and flavor profile.
- Prepare the Dressing: In a small mason jar or mixing bowl, combine 3 tablespoons of extra virgin olive oil, 1½ tablespoons of red wine vinegar, ½ teaspoon kosher salt, ½ teaspoon dried oregano, and ¼ teaspoon freshly ground black pepper. Secure the lid of the mason jar tightly and shake vigorously until all ingredients are fully emulsified, or whisk thoroughly if using a bowl. This dressing is light, flavorful, and enhances all the ingredients without overpowering them.
- Drizzle Dressing Over Salad: Slowly pour the prepared dressing evenly over the salad, ensuring each tomato slice gets a touch of the olive oil mixture. The dressing should coat the ingredients lightly, adding richness while letting the freshness of the vegetables shine through.
- Serve Immediately: This salad is best served immediately after assembling to preserve the freshness of the tomatoes and the crispness of the onions and herbs. Use a spatula or salad servers to transfer portions to individual plates. The combination of juicy tomatoes, creamy feta, fragrant herbs, and lightly seasoned dressing creates a vibrant, refreshing salad perfect for any meal.
- Optional Presentation Tips: For a more visually appealing presentation, layer the tomato slices in a circular pattern and alternate herbs and feta on top. Garnish with a few whole mint leaves or a light sprinkle of extra oregano. This not only enhances flavor but also gives your salad a professional, restaurant-style look.
Notes
- Choose ripe, firm heirloom tomatoes for maximum flavor and juiciness.
- Use high-quality feta cheese for the best creamy texture and tangy taste.
- Fresh herbs like parsley and mint elevate the salad’s aroma and freshness.
- Dressing can be made ahead and stored in the fridge for up to a week.
- This salad is naturally vegetarian, low-carb, and high in fiber and healthy fats.
Chef’s Secrets For Perfect Salad
To make this salad truly shine, focus on ingredient quality and layering.
Select heirloom tomatoes that are firm yet ripe, as they provide natural sweetness and a juicy bite.
Break the feta into slightly uneven chunks rather than crumbling it finely—this gives the salad texture and makes every bite interesting.
Fresh herbs should be chopped just before assembling to retain their aroma and vibrant color.
Lastly, allow the dressing to sit for a few minutes after shaking; this helps the flavors meld, creating a more balanced and nuanced taste.
Creative Serving Suggestions For Enjoyment
This salad is versatile and pairs wonderfully with grilled proteins like chicken, fish, or lamb for a Mediterranean-style meal.
Serve it alongside warm pita bread or atop mixed greens for a satisfying light lunch.
For a refreshing summer appetizer, plate individual portions in small bowls and drizzle extra dressing just before serving.
You can also combine it with cooked quinoa or couscous to turn it into a complete, fiber-rich main dish.
Smart Storage Tips For Freshness
For best results, assemble the salad just before serving.
If necessary, keep prepared tomato slices and herbs in separate airtight containers in the refrigerator for up to 24 hours.
The feta can also be stored separately to prevent it from softening the tomatoes.
Once dressed, the salad is best eaten immediately but can be refrigerated for up to 6 hours.
Avoid freezing, as the texture of fresh tomatoes and herbs will deteriorate.
Frequently Asked Questions
1. Can I use regular tomatoes instead of heirloom?
Yes, though heirloom tomatoes provide the juiciest, most flavorful experience.
If using standard tomatoes, choose firm, ripe ones for similar results.
2. Can I make this salad ahead of time?
You can prep the tomatoes, onions, and herbs a few hours in advance, but add the dressing just before serving to maintain freshness and prevent sogginess.
3. Is this salad suitable for a low-carb diet?
Absolutely! This salad is naturally low in carbohydrates and high in fiber, making it an excellent choice for low-carb or keto-friendly meals.
4. Can I substitute feta with another cheese?
Yes, goat cheese or ricotta salata are good alternatives.
Each will bring a different flavor, but feta’s tanginess complements the tomatoes and herbs best.
5. Can I adjust the herbs and spices?
Certainly! Fresh basil, dill, or cilantro can be used instead of parsley or mint.
You can also tweak the oregano, salt, or pepper to suit your taste preferences.
