Mediterranean Cucumber and Feta Toss
Mediterranean Cucumber and Feta Toss is a refreshing, vibrant salad that celebrates simple ingredients and bold, clean flavors. Crisp cucumbers, creamy feta cheese, juicy tomatoes, and briny olives come together in a zesty olive oil and lemon dressing that tastes like sunshine in a bowl. This dish is inspired by classic Mediterranean eating — fresh vegetables, heart-healthy olive oil, and tangy cheese — making it both delicious and nourishing.
What makes this salad special is its balance of textures and flavors: cool crunch from cucumbers, saltiness from feta and olives, sweetness from tomatoes, and brightness from lemon and herbs. It’s quick to prepare, requires no cooking, and fits beautifully into weeknight dinners, BBQ spreads, or meal prep plans.
Prep Time: 15 minutes
Chill Time (optional): 15–30 minutes
Total Time: 15–30 minutes
Servings: 4
Ingredients
2 large cucumbers, diced (English or Persian preferred)
1 cup cherry tomatoes, halved
½ small red onion, very thinly sliced
½ cup feta cheese, cubed or crumbled
¼ cup Kalamata olives, sliced
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon red wine vinegar
½ teaspoon dried oregano (or 1 tablespoon fresh)
1 tablespoon fresh parsley, chopped
Salt, to taste
Black pepper, to taste
Instructions
Step 1: Prep the Vegetables
Wash all vegetables thoroughly. Dice cucumbers into bite-sized pieces. Halve the cherry tomatoes. Slice the red onion as thin as possible to avoid overpowering the salad.
Step 2: Combine the Base
In a large mixing bowl, add cucumbers, tomatoes, red onion, and olives. Toss gently to distribute ingredients evenly.
Step 3: Add the Feta
Sprinkle feta over the salad. If using blocks, cube it for a more rustic texture. Add gently so it doesn’t mash.
Step 4: Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, oregano, salt, and black pepper.
Step 5: Toss the Salad
Pour dressing over the salad. Toss lightly until everything is coated but still crisp.
Step 6: Garnish & Chill
Add chopped parsley. For best flavor, chill for 15–30 minutes before serving.
Tips
Use firm cucumbers – Soft ones release too much water.
Salt cucumbers lightly first if making ahead; drain extra liquid.
Slice onion thin or soak in cold water 5 minutes to reduce sharpness.
Use real feta in brine for authentic flavor and creaminess.
Add feta last to keep cubes intact.
Fresh lemon beats bottled every time.
Chill before serving for better flavor blending.
Serve same day for best texture.
Use high-quality olive oil — it’s the main flavor.
Taste before salting since feta and olives are salty.
Variations
Add chickpeas for protein and a fuller meal.
Include avocado for creamy richness.
Add grilled chicken for a complete lunch.
Toss in quinoa for a grain salad twist.
Use mint instead of parsley for a brighter flavor.
Add bell peppers for extra crunch.
Sprinkle toasted pine nuts for nuttiness.
Use balsamic glaze for a sweet contrast.
Make it spicy with chili flakes.
Add watermelon cubes for a sweet-salty summer version.
Q&A
Can I make this ahead?
Yes, but add feta just before serving.
How long does it last?
Up to 2 days refrigerated (may release water).
Can I skip onions?
Yes, or replace with green onions.
Is this keto-friendly?
Yes, it’s low-carb.
Can I use bottled lemon juice?
Fresh is better, but bottled works in a pinch.
What cucumbers are best?
English or Persian (fewer seeds).
Can I add lettuce?
Yes, but add just before serving.
Is it gluten-free?
Naturally gluten-free.
Can I use dried parsley?
Fresh is preferred for flavor.
How to keep it from getting watery?
Salt cucumbers and drain first.
Nutrition (Approx. per serving)
Calories: 180
Protein: 5g
Carbohydrates: 8g
Fat: 15g
Fiber: 2g
Sugar: 4g
Rich in antioxidants, healthy fats, and hydration from cucumbers.
Conclusion
Mediterranean Cucumber and Feta Toss is proof that simple ingredients can create extraordinary flavor. It’s crisp, tangy, and satisfying without being heavy — the kind of dish that fits every table, from everyday meals to festive spreads. Quick to prepare and endlessly customizable, this salad delivers freshness and nutrition in every bite. Once you make it, it’ll become a go-to classic in your kitchen.