Tomato Cucumber Feta Salad Recipe

As someone who’s a big fan of feta cheese, I love this Tomato Cucumber Feta Salad—especially in the summer. It’s a light, hydrating, and refreshing salad full of flavor and nutrients. For me, crisp cucumber, juicy tomatoes, creamy feta, and olive oil dressing are a heavenly match and my first-choice salad in the summer. I strongly recommend it if you’re prepping for the week, fueling post-workout recovery, or serving a healthy dish at a BBQ. It’s impossible to miss with this salad!

Fresh and colorful tomato cucumber feta salad with olives and red onions, tossed in olive oil dressing and garnished with herbs.

What Sets This Salad Apart

I consider it to be more than a salad. It’s refreshing and nutrient-dense dish. Cucumbers and tomatoes are water-rich and will help you keep hydrated on warm days. The olive oil and olives add a dose of healthy fats, while crumbled feta adds proteins to help support recovery and satiety. You’ll also get a natural dose of antioxidants like lycopene and vitamin C. Best of all, it has Mediterranean flavor and takes only couple minutes to make it.

Ingredients

To make this nutrient-packed salad, you’ll need:

2 cups cherry tomatoes, halved
1 large English cucumber, chopped
½ red onion, thinly sliced
½ cup crumbled feta cheese
¼ cup Kalamata olives, pitted and sliced
3 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
½ teaspoon dried oregano
¼ teaspoon sea salt
¼ teaspoon black pepper
Optional: fresh parsley or mint for garnish

Instructions

1. Prep the Vegetables

You can start by rinsing your cherry tomatoes and cucumber under cold water. To avoid excess moisture in the salad pat them dry with a clean towel.

Slice the cherry tomatoes in half and chop the cucumber into bite-sized pieces. You can leave the skin on for added fiber and crunch.

Next, peel and thinly slice the red onion. If you find raw onion too sharp, soak the slices in ice water for 10 minutes to mellow the flavor, then drain well.

Place all the chopped vegetables in a large salad bowl.

Chopped cherry tomatoes, cucumber, and sliced red onion on a wooden cutting board, prepped for salad.

2. Add the Feta and Olives

Sprinkle the crumbled feta cheese evenly over the vegetables. If you prefer a creamier texture, gently mash the feta a bit before adding it in. For a higher-protein variation, use a reduced-fat or high-protein feta cheese if available.

Next, toss in the sliced Kalamata olives. These briny gems give the salad its signature Mediterranean flavor.

Crumbled feta cheese and sliced olives added to a bowl of fresh vegetables for Mediterranean salad.

3. Make the Dressing

In a small bowl or jar, combine the extra virgin olive oil, red wine vinegar, dried oregano, sea salt, and black pepper. Whisk or shake until fully emulsified.

Taste the dressing and adjust the seasoning if needed. For extra zest, you can squeeze in a bit of lemon juice or add a pinch of garlic powder.

Small bowl with olive oil, vinegar, a pinch of oregano, and seasoning being whisked into a light Mediterranean dressing.

4. Combine and Toss

Pour the dressing over the salad. Using salad tongs or clean hands, gently toss everything together until the vegetables are well coated and the flavors are evenly distributed.

If you’re not serving the salad immediately, wait to add the dressing until just before eating to maintain maximum crunch.

5. Garnish and Serve

Top with freshly chopped parsley or mint for a burst of color and herbal freshness. Serve chilled as a main for a light lunch or alongside grilled chicken, salmon, or tofu for a complete meal.

How to Make It Even Better

Meal Prep Tip: Store the undressed salad and dressing separately in airtight containers. Mix just before eating.
Make It Vegan: Swap the feta with a plant-based cheese or tofu feta alternative.
Add Protein: Toss in grilled chicken breast, canned chickpeas, or hard-boiled eggs for an extra protein boost.

Nutrition Information (Per Serving)

Serving Size: 1 of 4 servings

Nutrient	Amount per Serving
Calories	210 kcal
Protein	5 g
Carbohydrates	8 g
Dietary Fiber	2 g
Sugars	4 g
Total Fat	17 g
Saturated Fat	5 g
Cholesterol	17 mg
Sodium	460 mg
Potassium	350 mg
Vitamin C	18% DV
Calcium	15% DV
Iron	8% DV

Note: Nutrition values are estimated based on standard ingredient data.

Why It’s a Staple

At Fitness Food Chef, we all agree that this Tomato Cucumber Feta Salad proves simple ingredients can deliver plenty of flavor and balanced nutrition. It definitely deserves a spot on our blog as a go-to summer recipe—perfect for quick lunches, post-workout meals, or anytime you need something light, fresh, and satisfying.