Name: Greek Salad with Meat
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4 servings
Cuisine: Greek
Ingredients: 300 g grilled chicken breast or beef steak, sliced; 2 cups cherry tomatoes, halved; 1 large cucumber, diced; 1 red onion, thinly sliced; 1 green bell pepper, sliced; 100 g feta cheese, crumbled; 1/2 cup Kalamata olives, pitted; 3 tbsp extra virgin olive oil; 1 tbsp red wine vinegar; 1 tsp dried oregano; Salt and black pepper to taste

Greek Salad with Meat brings together the vibrant, refreshing flavors of a classic Greek salad and the savory satisfaction of delicious, protein-rich meat. This dish, also known as "Horiatiki with Protein," is a culinary staple in modern Mediterranean diets and perfectly embodies the healthy, balanced approach of Greek cuisine.

Combining crisp cucumbers, juicy tomatoes, tangy Kalamata olives, creamy feta cheese, and a medley of fresh vegetables, the traditional Greek salad is both simple and full of flavor.

By adding grilled chicken, succulent lamb, or marinated beef, you elevate this salad to a hearty meal that is perfect for lunch or dinner. Greek Salad with Meat is not only rich in taste but also in history.

The Greek salad, or horiatiki, dates back to the 19th century and is a representation of the rural farmer’s diet, focusing on fresh, local ingredients. With the addition of meat, this salad satisfies modern appetites while staying true to its healthy Mediterranean roots.

Whether you’re aiming for a protein-packed meal or simply want to enjoy a twist on a classic, Greek Salad with Meat is the ultimate choice.

For more on the origins and variations of Greek salad, visit reputable sources like The Spruce Eats (https://www.thespruceeats.com/greek-salad-recipe-horiatiki-1706019). Get ready to discover how to make the best Greek Salad with Meat that will delight your taste buds and nourish your body.

Ingredients for Greek Salad with Meat

2 boneless, skinless chicken breasts (or 300g lamb or beef steak)
1 large cucumber, sliced
3 medium ripe tomatoes, chopped
1 red onion, thinly sliced

1 green bell pepper, sliced
1/2 cup Kalamata olives, pitted
200g feta cheese, cut into cubes
1/4 cup extra-virgin olive oil

2 tablespoons red wine vinegar
1 tablespoon fresh lemon juice
1 teaspoon dried oregano
Salt and freshly ground black pepper, to taste

1 teaspoon dried thyme (optional)
1 head of romaine lettuce, chopped (optional)
Fresh parsley, chopped, for garnish

Instructions for Making Greek Salad with Meat

Start by marinating the meat. In a bowl, combine olive oil, lemon juice, oregano, thyme (if using), salt, and pepper. Add the chicken breasts (or lamb/beef) and marinate for at least 30 minutes in the refrigerator.
While the meat marinates, prepare the vegetables. Wash and cut the cucumber, tomatoes, onion, and green bell pepper. Place them in a large salad bowl.
Add the Kalamata olives and cubed feta cheese to the salad bowl.
If using lettuce, wash and chop it, then add to the bowl for extra crunch.

Heat a grill or skillet over medium-high heat. Cook the marinated meat for 5-7 minutes per side, or until fully cooked and nicely charred. Let rest for 5 minutes, then slice into strips.
Prepare the dressing by whisking together extra-virgin olive oil, red wine vinegar, and a pinch of salt and pepper.
Drizzle the dressing over the salad and toss gently to combine, ensuring all ingredients are coated.
Arrange the sliced meat on top of the salad. Garnish with freshly chopped parsley.

Serve immediately, accompanied by warm pita bread if desired.

Nutritional Information

Greek Salad with Meat is not only delicious but also highly nutritious, making it an excellent choice for a wholesome meal. The inclusion of lean meats like grilled chicken, beef, or lamb adds a significant source of high-quality protein, essential for muscle repair and growth.

Feta cheese provides calcium and protein, while the abundance of fresh vegetables supplies a wealth of vitamins (such as vitamin C and K), minerals, and antioxidants. Olive oil, a staple in Mediterranean cooking, contributes heart-healthy monounsaturated fats that can help reduce bad cholesterol levels.

A standard serving contains roughly 400-500 calories, 30 grams of protein, 25 grams of healthy fats, and 12 grams of carbohydrates, depending on the type and amount of meat used. The salad is also a good source of dietary fiber, supporting digestive health.

For more specifics on Mediterranean diet nutrition, visit the Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801). As always, the nutritional values can be adjusted based on portion sizes and ingredient variations.

Wine/Beverage Pairings With Greek Salad with Meat

Greek Salad with Meat pairs beautifully with a range of beverages, both alcoholic and non-alcoholic. For wine lovers, opt for a crisp, refreshing white wine like Assyrtiko or Sauvignon Blanc that complements the salad’s fresh flavors and balances the richness of the meat.

If you prefer red wine, a light-bodied Pinot Noir or Agiorgitiko is a great match, especially with lamb. For a non-alcoholic option, enjoy your salad with sparkling water infused with lemon or mint, or a traditional Greek mountain tea.

Beer enthusiasts may find that a light lager or pilsner also pairs well, cutting through the savory notes of the dish. Serve your meal al fresco for a truly Mediterranean experience.

Cooking Tips and Variations

To achieve the best flavor in your Greek Salad with Meat, always use the freshest ingredients possible. Opt for ripe, juicy tomatoes and crisp cucumbers, as their texture and taste are crucial for the salad's authenticity.

When choosing feta cheese, go for blocks preserved in brine for a creamier and more robust flavor. If grilling meat, let it come to room temperature before cooking to ensure even grilling and maximum juiciness.

You can experiment with different proteins such as marinated shrimp, grilled pork, or even plant-based alternatives like grilled halloumi or tofu for a vegetarian twist. Add a mix of fresh herbs—such as dill or mint—for a fragrant boost. For a low-carb version, skip the pita and lettuce.

If you prefer a tangier dressing, increase the lemon juice or add a splash of balsamic vinegar. Make the salad ahead of time by preparing the vegetables and meat separately, then assembling just before serving to maintain the best texture.

For an extra burst of flavor, sprinkle sumac or za’atar over the meat. Don’t hesitate to personalize your Greek Salad with Meat with your favorite seasonal vegetables or homemade marinades.

Serving Suggestions

For a satisfying meal, serve Greek Salad with Meat as a hearty main course, accompanied by warm pita bread or crusty whole-grain bread. Arrange the salad on a large platter for a family-style presentation, placing the grilled meats attractively on top for visual appeal.

This dish is ideal for picnics, barbecues, or casual gatherings, as it can be prepared in advance and assembled just before serving. For a larger spread, pair the salad with classic Greek appetizers like tzatziki, dolmades, or spanakopita.

Transform leftovers into a flavorful wrap or grain bowl by adding cooked quinoa or orzo. When serving to guests, provide extra lemon wedges and a drizzle of high-quality olive oil. To keep the salad fresh, wait to add the dressing and meat until just before serving.

For a festive touch, garnish with extra olives and fresh herbs. Greek Salad with Meat is versatile enough to be enjoyed year-round, making it a staple for any meal plan or occasion.

Greek Salad with Meat Health Benefits

Greek Salad with Meat offers an array of health benefits, making it a popular choice for those embracing a balanced Mediterranean diet. The fresh vegetables are rich in antioxidants, vitamins, and minerals, supporting immune function and reducing inflammation.

Olive oil supplies heart-healthy monounsaturated fats, known to help lower bad cholesterol and promote cardiovascular wellness. Lean meats like chicken and beef provide complete proteins essential for muscle maintenance and satiety.

Feta cheese, while flavorful, should be used in moderation due to its sodium content, but it is an excellent source of calcium and probiotics. The combination of protein and fiber in this dish promotes long-lasting fullness, aiding in weight management.

Studies suggest that the Mediterranean-style diet can improve overall health and reduce the risk of chronic diseases, as shown by Harvard’s T.H. Chan School of Public Health (https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/). Enjoy this salad regularly as part of a varied diet for optimal health benefits.

FAQs About Greek Salad with Meat

Can I use a different type of meat in Greek Salad with Meat?

Absolutely. While chicken, beef, and lamb are traditional, you can use pork, shrimp, or even plant-based proteins like tofu or halloumi cheese to suit your preferences.

Is Greek Salad with Meat suitable for meal prep?

Yes, you can prepare the vegetables and cook the meat in advance. Store them separately and combine with dressing just before serving for the freshest taste and texture.

What can I use instead of feta cheese?

If you’re avoiding dairy or want a different flavor, try using goat cheese, ricotta salata, or a vegan feta alternative. Each will offer a unique taste profile.

How do I keep the vegetables crisp in Greek Salad with Meat?

Keep the cut vegetables chilled and add the dressing just before serving to maintain their crunch and freshness.

Is Greek Salad with Meat gluten-free?

The salad is naturally gluten-free if served without bread or pita. Always check ingredient labels if you have dietary restrictions.

Greek Salad with Meat is a perfect fusion of classic Mediterranean flavors and modern nutritional needs, offering a dish that is as satisfying as it is nourishing. With its fresh vegetables, tangy feta, and hearty protein, this salad is ideal for those seeking a balanced meal that doesn’t compromise on taste. Whether you’re hosting a gathering or preparing a nourishing weekday dinner, Greek Salad with Meat is sure to impress. Try this recipe today and experience the wholesome flavors of Greece in your own kitchen.