Mediterranean Apple Salad
Crisp, sweet apples meet savory Mediterranean ingredients in this light yet satisfying Mediterranean Apple Salad. It’s a vibrant mix of textures and flavors—crunchy apples and cucumbers, juicy tomatoes, briny olives, creamy feta, and a lemony olive oil dressing. Perfect for lunch, potlucks, or as a refreshing side dish with grilled meats or fish, this salad is easy to make and loaded with nutrients and color.
Time:
Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes
Ingredients (Serves 4)
For the Salad:
2 crisp apples (Honeycrisp or Gala work well), cored and diced
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, thinly sliced
1/3 cup crumbled feta cheese
1/4 cup kalamata olives, sliced
2 tablespoons chopped fresh parsley or mint
4–5 cups mixed greens (spinach, arugula, or romaine)
For the Dressing:
3 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard (optional for tang)
1/2 teaspoon dried oregano
Salt and black pepper to taste
1/2 teaspoon honey or maple syrup (optional for balance)
Instructions
Prep the produce:
Dice the apples (leave the skin on for color and crunch) and immediately toss with lemon juice to prevent browning.
Halve the cherry tomatoes, dice the cucumber, and slice the red onion thinly.
Make the dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard (if using), oregano, salt, pepper, and honey/maple syrup until emulsified.
Assemble the salad:
In a large salad bowl, combine the apples, tomatoes, cucumber, onion, olives, feta, and greens.
Drizzle the dressing over the salad and toss gently to combine.
Serve:
Garnish with fresh herbs and an extra sprinkle of feta if desired.
Serve immediately for the freshest texture and flavor.
Tips for Success
Use crisp apples: Varieties like Honeycrisp, Pink Lady, or Gala offer the best sweet-tart flavor and crunch.
Toss apples in lemon juice: This prevents browning and adds brightness.
Slice onions thinly: To reduce sharpness, soak red onion slices in cold water for 5–10 minutes before adding to the salad.
Balance flavors: The sweetness of apples pairs well with salty olives and tangy feta—adjust amounts to your taste.
Serve immediately: This salad is best served fresh, as apples and greens can wilt or lose texture after sitting too long.
Variations
Make It a Meal:
Add grilled chicken, tuna, or chickpeas for protein.
Serve with pita bread or quinoa for a more filling dish.
Dairy-Free or Vegan:
Omit feta or replace it with a plant-based cheese.
Add avocado or toasted nuts (like almonds or walnuts) for creamy texture.
Flavor Boosters:
Add a sprinkle of za’atar, sumac, or dried mint to the dressing for Mediterranean depth.
Use a balsamic reduction drizzle for a sweet-savory finish.
Fruit Additions:
Mix in dried cranberries, pomegranate seeds, or sliced grapes for a pop of color and sweetness.
Add Crunch:
Top with toasted pine nuts, pumpkin seeds, or slivered almonds.
Q&A – Frequently Asked Questions
Can I make this salad ahead of time?
Yes, but for best texture, store the components separately and combine just before serving. Keep the apples in lemon juice to prevent browning.
What apples are best for this salad?
Use crisp, sweet-tart apples like Honeycrisp, Pink Lady, Fuji, or Gala. Avoid mealy or overly soft apples like Red Delicious.
Can I use a different cheese?
Absolutely. Goat cheese, shaved Parmesan, or a vegan feta alternative all work well.
What can I substitute for olives?
Try capers, roasted red peppers, or artichoke hearts if you want a briny Mediterranean flavor without olives.
How do I make this salad kid-friendly?
Leave out the olives and onions, and serve the dressing on the side so kids can add it to taste.
Nutrition Estimate (Per Serving — Based on 4 Servings):
Calories: ~250–300 kcal
Protein: ~5–7g
Fat: ~18g
Carbohydrates: ~20–25g
Fiber: ~4g
Sugar: ~13g (mostly from apples and tomatoes)
Sodium: ~300mg (depending on feta and olives)
Note: Nutrition may vary based on specific ingredients used.
Conclusion:
This Mediterranean Apple Salad is the perfect balance of crisp, juicy, salty, and fresh. With vibrant colors and bold flavors, it makes a refreshing side dish or light main that’s quick to prepare and easy to customize. Whether you’re hosting a gathering, packing lunch, or adding something special to your weeknight meal, this salad is a bright and healthy crowd-pleaser.