Greek Zucchini Salad Recipe

There are some dishes that just scream summer, and this Greek Zucchini Salad has firmly cemented itself at the top of that list in my household. The first time I made it, I was looking for a way to use up the avalanche of zucchini coming from the garden, wanting something more exciting than simply grilling or sautéing it (again!). I stumbled upon the idea of combining the fresh, subtly sweet crunch of raw zucchini with the bold, briny, and tangy flavours of a classic Greek salad. Honestly, I was skeptical – raw zucchini? But the result was nothing short of a revelation. The zucchini ribbons absorbed the zesty lemon-herb dressing beautifully, providing a wonderful textural contrast to the creamy feta, juicy tomatoes, and crisp cucumber. My family, initially raising eyebrows at the concept, were instant converts. It vanished from the bowl faster than any salad I’d made before, with requests for it to become a regular feature at barbecues and weeknight dinners alike. It’s incredibly refreshing, vibrant, surprisingly satisfying, and feels like sunshine in a bowl – a healthier, lighter twist on familiar flavours that genuinely excites the palate. It has become my go-to for potlucks because it’s unique, travels well (if dressed just before serving), and always gets rave reviews.

Greek Zucchini Salad: Ingredients

This recipe aims for a balance of classic Greek flavours with the fresh addition of zucchini. The quantities below yield approximately 4-6 servings, depending on whether it’s a main course or a side dish.

For the Salad:

• Zucchini: 2 medium (about 500-600g total), washed and ends trimmed
• Cucumber: 1 large English or 2 smaller Persian cucumbers (about 250-300g), partially peeled (optional, creates nice stripes) and chopped
• Cherry Tomatoes: 1 pint (about 250-300g), halved or quartered if large
• Red Onion: ½ medium (about 75g), thinly sliced (or minced if you prefer less bite)
• Kalamata Olives: ½ cup (about 75g), pitted and halved (or left whole)
• Green Bell Pepper: 1 small (about 100g), deseeded and chopped (optional, but traditional in some Greek salads)
• Feta Cheese: ½ cup (about 100-120g), crumbled or cubed (preferably block feta packed in brine)
• Fresh Mint Leaves: ¼ cup, loosely packed, chopped (optional, but adds amazing freshness)
• Fresh Parsley Leaves: ¼ cup, loosely packed, chopped (optional, adds herbaceous notes)

For the Greek Vinaigrette:

• Extra Virgin Olive Oil: ½ cup (120 ml), good quality
• Red Wine Vinegar: ¼ cup (60 ml)
• Lemon Juice: 2 tablespoons (30 ml), freshly squeezed
• Dried Oregano: 1 ½ teaspoons (preferably Greek oregano)
• Garlic: 1-2 cloves, minced or pressed
• Dijon Mustard: 1 teaspoon (optional, helps emulsify the dressing)
• Sea Salt: ½ teaspoon, or to taste
• Black Pepper: ¼ teaspoon, freshly ground, or to taste
• Pinch of Sugar or Honey: (Optional, balances the acidity)

Instructions: Crafting Your Perfect Greek Zucchini Salad

Follow these steps carefully to achieve a vibrant, crisp, and flavourful salad.

1. Prepare the Zucchini:
   • Wash the zucchini thoroughly and trim off both ends.
   • Using a vegetable peeler, a mandoline slicer (use the guard!), or a spiralizer, create thin ribbons or noodles from the zucchini. If using a peeler, press firmly and peel lengthwise to get wide, thin strips. Rotate the zucchini as you peel, stopping when you reach the seedy core (you can discard the core or chop it finely to add if desired). If using a knife, slice the zucchini as thinly as possible into rounds or half-moons.
   • (Optional but Recommended for Crunch): Place the zucchini ribbons/slices in a colander set over a bowl or the sink. Sprinkle lightly with about ½ teaspoon of salt and toss gently. Let it sit for 15-30 minutes. This process, called disgorging, draws out excess water, preventing a soggy salad and concentrating the zucchini flavour. After resting, gently pat the zucchini dry with paper towels, removing excess salt and moisture. Don’t rinse unless it tastes overly salty.
2. Prepare the Remaining Vegetables and Feta:
   • While the zucchini rests (if you chose that step), prepare the other salad ingredients.
   • Wash and chop the cucumber. If using an English cucumber, peeling is optional. For regular cucumbers with tougher skin, peeling is recommended. Chop into bite-sized pieces (e.g., ½-inch cubes or half-moons).
   • Wash the cherry tomatoes and slice them in half. If using larger tomatoes, chop them into similar bite-sized pieces.
   • Thinly slice the red onion. If you find raw onion too pungent, you can soak the slices in ice water for 10 minutes, then drain and pat dry. This mellows the flavour significantly. Alternatively, mince it very finely.
   • Deseed and chop the green bell pepper (if using) into small, bite-sized pieces.
   • Pit the Kalamata olives if they aren’t already, and slice them in half, or leave them whole if preferred.
   • If using block feta (highly recommended for flavour and texture), crumble it into reasonably sized pieces or cut it into small cubes (about ½-inch).
   • Wash, dry, and roughly chop the fresh mint and parsley leaves (if using).
3. Make the Greek Vinaigrette:
   • In a small bowl or a jar with a tight-fitting lid, combine the extra virgin olive oil, red wine vinegar, fresh lemon juice, dried oregano, minced garlic, Dijon mustard (if using), sea salt, black pepper, and the optional pinch of sugar or honey.
   • Whisk vigorously or shake the jar until the dressing is well combined and emulsified (slightly thickened and creamy).
   • Taste the dressing and adjust seasonings if necessary. Add more salt, pepper, lemon juice, or vinegar according to your preference. Remember the feta and olives will add saltiness to the final salad.
4. Assemble the Salad:
   • In a large salad bowl, combine the prepared zucchini (patted dry if salted), chopped cucumber, halved cherry tomatoes, sliced red onion, chopped green bell pepper (if using), and halved Kalamata olives.
   • Add the chopped fresh mint and parsley, if using.
   • Gently toss the vegetables and herbs together to distribute them evenly.
5. Dress and Add Feta:
   • Pour about two-thirds of the prepared vinaigrette over the salad. Toss gently to coat everything evenly without breaking up the zucchini ribbons too much. Using tongs or salad servers can be helpful here.
   • Add the crumbled or cubed feta cheese to the bowl.
   • Gently toss again, just enough to incorporate the feta. Be careful not to overmix, as the feta can become mushy.
   • Taste the salad. If needed, add more dressing, salt, or pepper.
6. Chill (Optional but Recommended):
   • For the best flavour, cover the salad bowl and refrigerate for at least 15-30 minutes before serving. This allows the flavours to meld together beautifully. The zucchini will soften slightly and absorb the dressing. However, don’t chill for too long (more than a couple of hours) before serving, especially if you didn’t salt the zucchini, as it might become watery.
7. Serve:
   • Give the salad one final gentle toss before transferring it to a serving platter or individual bowls. Garnish with a few extra mint leaves or a sprinkle of oregano if desired. Serve immediately.

Nutrition Facts

• Servings: Approximately 4-6 servings
• Calories per Serving: Approximately 250-350 kcal (This is an estimate and can vary significantly based on the exact amount of olive oil, feta cheese, and olives used).

Note: This salad is naturally rich in vitamins (especially Vitamin C and K), minerals (like potassium), healthy fats (from olive oil and feta), and fiber. It’s generally low in carbohydrates and suitable for many healthy eating patterns, including Mediterranean and low-carb diets (adjust ingredients like tomatoes/onions for strict keto).

Preparation Time

• Active Preparation Time: 20-25 minutes (chopping vegetables, making dressing)
• Optional Zucchini Salting Time: 15-30 minutes
• Optional Chilling Time: 15-30 minutes
• Total Time: Approximately 25 minutes (if skipping optional steps) to 1 hour 15 minutes (if including both optional steps).

How to Serve Your Greek Zucchini Salad

This versatile salad can be enjoyed in numerous ways. Here are some ideas:

• As a Refreshing Side Dish:
  • Pair it alongside grilled meats like chicken souvlaki, lamb chops, grilled fish (like sea bass or snapper), or steaks.
  • Serve it with barbecue favourites like burgers or sausages.
  • It complements roasted chicken or pork beautifully.
• As a Light Vegetarian Main Course:
  • Enjoy a larger portion on its own for a satisfying lunch or light dinner.
  • Serve with a side of crusty bread or pita bread (whole wheat or regular) for soaking up the delicious dressing.
  • Add a scoop of hummus or tzatziki on the side for extra creaminess and protein.
• Enhanced Main Course Salads:
  • Add Protein: Toss in grilled chicken strips, cooked shrimp, canned tuna (drained), or chickpeas/cannellini beans for a heartier meal.
  • Add Grains: Mix in cooked quinoa, farro, or orzo pasta to make it a more substantial grain salad. Adjust dressing amount if needed.
• For Picnics and Potlucks:
  • It’s a fantastic make-ahead option. Keep the dressing separate and toss just before serving to maintain maximum crispness. Pack the feta separately too, adding it at the last minute.
• Inside Wraps or Pitas:
  • Stuff the salad into pita pockets or wraps, perhaps with some added hummus or grilled halloumi, for a delicious handheld meal.
• As Part of a Mezze Platter:
  • Serve smaller portions alongside other Greek or Mediterranean appetizers like dolmades (stuffed grape leaves), spanakopita (spinach pie), olives, dips, and flatbreads.

Additional Tips for Salad Perfection

1. Choose the Right Zucchini: Select small to medium-sized zucchini. They tend to have fewer seeds, thinner skin, and a more delicate flavour and texture compared to overgrown ones, which can be watery and bland. Look for firm zucchini with smooth, glossy skin.
2. Master the Zucchini Prep: The way you cut the zucchini significantly impacts the texture. Ribbons (made with a peeler or mandoline) offer an elegant, tender bite. Noodles (from a spiralizer) are fun and hold dressing well. Thin rounds or half-moons provide a different, slightly firmer crunch. Experiment to find your favourite. Remember the optional salting step if you prioritise avoiding any potential sogginess, especially if making ahead.
3. Don’t Skimp on Fresh Herbs: While optional, fresh mint and/or parsley elevate this salad immensely. Mint adds a cooling freshness that pairs exceptionally well with zucchini and feta, while parsley contributes a clean, herbaceous note. Dill is another fantastic option for a different flavour profile. Use them generously!
4. Invest in Quality Feta and Olives: The flavour impact of good quality feta (preferably sheep’s milk feta packed in brine) and flavourful Kalamata olives is huge. Avoid pre-crumbled feta if possible, as it’s often drier and less flavourful. Similarly, choose olives with a rich, fruity, and briny taste. These ingredients are central to the “Greek” identity of the salad.
5. Dress Just Before Serving (Mostly): While a short chill (15-30 mins) after dressing helps meld flavours, avoid dressing the salad hours in advance unless you’ve salted the zucchini and don’t mind a slightly softer texture. For maximum crunch, especially for picnics or potlucks, toss the vegetables together but keep the dressing and feta separate until serving time. The acidity in the dressing will gradually soften the zucchini.

FAQ: Greek Zucchini Salad Questions Answered

Q1: Can I make this salad ahead of time?

A: Yes, with caveats. You can prepare all the components ahead: chop the vegetables (except zucchini, or salt it first if chopping early), make the dressing, and crumble the feta. Store them in separate airtight containers in the refrigerator for up to 2 days. Combine and dress the salad about 15-30 minutes before you plan to serve it for the best texture. If you dress it completely hours ahead, the zucchini will release more water and soften considerably, potentially making the salad watery (salting the zucchini first helps mitigate this).

Q2: I don’t have red wine vinegar. What can I use instead?

A: While red wine vinegar is traditional for Greek dressings, you can substitute it. Good options include:
* White Wine Vinegar: Offers a similar tang but is slightly milder.
* Apple Cider Vinegar: Adds a slightly fruitier note, but works well.
* More Lemon Juice: You can increase the lemon juice and reduce or omit the vinegar, though this will change the flavour profile, making it brighter and less traditionally “Greek vinaigrette.” Start by replacing half the vinegar with lemon juice and adjust to taste.

Q3: Can I add other vegetables or ingredients?

A: Absolutely! This salad is very adaptable. Consider adding:
* Artichoke Hearts: Canned or marinated, quartered.
* Capers: For an extra briny kick.
* Pepperoncini Peppers: Sliced, for a mild heat and tang.
* Different Bell Peppers: Yellow or orange peppers for colour and sweetness.
* Radishes: Thinly sliced for a peppery crunch.
* Chickpeas or Cannellini Beans: For added protein and fiber.
* Grilled Halloumi Cheese: Instead of or in addition to feta for a squeaky, salty element.

Q4: My zucchini seems bitter. Why is that and can I fix it?

A: Zucchini bitterness is usually caused by high levels of cucurbitacins, natural compounds that increase when the plant is stressed (e.g., due to inconsistent watering or extreme temperatures). Larger, older zucchini are more prone to bitterness. Unfortunately, once it’s bitter, it’s hard to completely eliminate the taste. Salting the zucchini (as described in the instructions) might help draw out some bitterness along with the water, but it’s not guaranteed. The best prevention is to use fresh, young, medium-sized zucchini. If you taste bitterness in the raw zucchini before adding it, it might be best to discard that particular one.

Q5: Is this salad low-carb or keto-friendly?

A: This Greek Zucchini Salad is naturally quite low in carbohydrates compared to many other salads, especially pasta or potato salads. Zucchini, cucumber, bell peppers, feta, and olives are all low-carb. To make it strictly keto-friendly, be mindful of the amount of tomatoes and red onion used, as they contain more carbs. You might want to reduce their quantities slightly. Ensure your dressing doesn’t contain added sugar (or use a keto-friendly sweetener sparingly if needed). With these minor adjustments, it fits well into a low-carb or ketogenic eating plan, providing healthy fats and fibre.