Greek Zoodle Salad is a refreshing and healthy dish that combines the flavors of traditional Greek salad with a low-carb twist by using zucchini noodles, or “zoodles,” in place of pasta. With the vibrant flavors of tomatoes, cucumbers, olives, feta cheese, and a tangy lemon-oregano dressing, this salad is a true Mediterranean-inspired delight.

Full Recipe:

Ingredients

• 2 zucchini
• ¼ English cucumber, chopped
• 10 cherry tomatoes, halved
• 10 pitted kalamata olives, halved
• ¼ cup thinly sliced red onion
• 2 ounces crumbled reduced-fat feta cheese
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• Salt and ground black pepper to taste

Directions

1. Use a spiralizer to cut the zucchini into noodle-shaped strands. Place the zoodles in a large bowl and add the chopped cucumber, halved cherry tomatoes, kalamata olives, sliced red onion, and crumbled feta cheese.
2. In a separate bowl, whisk together the extra-virgin olive oil, fresh lemon juice, dried oregano, salt, and ground black pepper until the dressing is well combined.
3. Pour the dressing over the zoodle mixture and toss gently to ensure all ingredients are evenly coated.
4. Allow the salad to marinate in the refrigerator for 10 to 15 minutes before serving to enhance the flavors.

Nutritional Facts

Per serving:

• Calories: 140
• Total Fat: 11g
• Saturated Fat: 3g
• Cholesterol: 13mg
• Sodium: 332mg
• Total Carbohydrates: 7g
• Dietary Fiber: 2g
• Sugars: 5g
• Protein: 4g
• Vitamin A: 10% DV
• Vitamin C: 35% DV
• Calcium: 10% DV
• Iron: 4% DV

The Origins and Popularity of Greek Zoodle Salad

Greek salad, or Horiatiki, is a traditional dish that originated in Greece and has been enjoyed for centuries. It is a simple, rustic salad that typically includes tomatoes, cucumbers, red onion, olives, and feta cheese, all tossed with olive oil and oregano. Unlike many Western salads, Greek salad does not traditionally include lettuce, making it naturally refreshing and crisp.

The concept of using zucchini noodles, or zoodles, is a relatively modern culinary trend that emerged with the rise of plant-based and low-carb diets. Spiralized vegetables have become popular as a pasta substitute, allowing people to enjoy their favorite dishes with fewer carbohydrates and more fiber. By combining the flavors of a classic Greek salad with the light texture of zoodles, this recipe offers a delicious and healthy alternative that caters to a wide range of dietary needs.

Why Greek Zoodle Salad Stands Out

This salad is unique because it combines the best aspects of Greek cuisine with modern, health-conscious cooking techniques. Here’s what makes it special:

• Low in Carbohydrates: Traditional pasta salads can be heavy and calorie-dense, but replacing pasta with zucchini noodles significantly reduces the carbohydrate content while keeping the dish filling.
• Rich in Mediterranean Flavors: Ingredients like Kalamata olives, feta cheese, and extra-virgin olive oil bring an authentic Greek flavor to the dish.
• Nutrient-Packed: This salad is loaded with essential vitamins, minerals, and antioxidants, making it a powerhouse of nutrition.
• Versatile and Customizable: It can be easily modified by adding proteins like grilled chicken, shrimp, or chickpeas for a more substantial meal.

Health Benefits of Greek Zoodle Salad

Greek Zoodle Salad is not only delicious but also packed with a variety of health benefits. Here’s a closer look at why this dish is an excellent choice for a balanced diet:

• High in Fiber: Zucchini, cucumbers, and tomatoes all contribute fiber, which aids digestion and promotes gut health.
• Rich in Antioxidants: Tomatoes and cucumbers are loaded with vitamins A and C, which help boost immunity and protect against oxidative stress.
• Heart-Healthy Fats: Olive oil and olives provide monounsaturated fats, which are known to support cardiovascular health.
• Low-Calorie Option: Zucchini noodles are naturally low in calories, making this salad an excellent choice for those looking to maintain or lose weight.
• Hydrating and Refreshing: With high-water-content ingredients, this salad helps keep you hydrated, especially during hot weather.

Variations of Greek Zoodle Salad

One of the best things about Greek Zoodle Salad is how easily it can be customized. Here are a few variations you might want to try:

• Protein-Packed Greek Zoodle Salad: Add grilled chicken, shrimp, tofu, or chickpeas to make it a complete meal.
• Spicy Greek Zoodle Salad: Sprinkle red pepper flakes or add finely chopped fresh chili for a kick of heat.
• Avocado Greek Zoodle Salad: Incorporate diced avocado for extra creaminess and a boost of healthy fats.
• Crunchy Greek Zoodle Salad: Toss in sunflower seeds, almonds, or pine nuts for added texture and flavor.
• Dairy-Free Greek Zoodle Salad: Skip the feta cheese and use a dairy-free alternative or add more olives for saltiness.

Best Ways to Serve Greek Zoodle Salad

This salad is incredibly versatile and can be served in a variety of ways. Here are some ideas:

• As a Side Dish: Serve it alongside grilled meats, seafood, or falafel for a Mediterranean-inspired meal.
• As a Light Main Course: Enjoy it on its own for a refreshing and satisfying meal, perfect for warm weather.
• In a Wrap: Stuff it into a whole wheat pita or lettuce wrap for a delicious, portable lunch.
• At a Summer BBQ: Bring it to picnics and barbecues as a light and healthy alternative to traditional pasta salads.

Tips for Making the Best Greek Zoodle Salad

To ensure your salad turns out fresh and flavorful, follow these simple tips:

• Use Fresh Ingredients: Since this salad is made with raw vegetables, the freshness of each ingredient is key to its overall taste.
• Don’t Over-Salt: Feta cheese and olives are naturally salty, so be mindful when adding extra salt.
• Let It Marinate: Allowing the salad to sit for 10-15 minutes before serving enhances the flavors as the dressing absorbs into the vegetables.
• Pat the Zoodles Dry: Zucchini contains a lot of water, which can make the salad soggy. Use a paper towel to remove excess moisture before mixing.
• Serve Immediately: For the best texture, enjoy the salad fresh. If storing leftovers, keep the dressing separate and toss before serving.

How to Store Greek Zoodle Salad

Greek Zoodle Salad is best enjoyed fresh, but if you need to store it, follow these tips:

• Refrigeration: Store the salad in an airtight container in the fridge for up to 24 hours.
• Keep the Dressing Separate: To maintain the crispness of the vegetables, add the dressing just before serving.
• Avoid Freezing: Due to the high water content in zucchini, freezing is not recommended as it will result in a mushy texture.

Conclusion

Greek Zoodle Salad is a delicious, nutritious, and versatile dish that brings together the best flavors of the Mediterranean. With its light and refreshing ingredients, it offers a guilt-free way to enjoy a Greek-inspired meal without the heaviness of traditional pasta or bread. Whether you’re looking for a quick lunch, a flavorful side dish, or a meal-prep-friendly option, this salad is sure to become a favorite. Its vibrant colors, bold flavors, and health benefits make it a standout dish that is as enjoyable as it is nourishing.