Charred Romaine Greek Salad (Vegetarian & Heart-Healthy)
This Grilled Romaine Greek Salad brings a smoky twist to a Mediterranean classic, combining charred romaine with crisp vegetables, tangy olives, and creamy feta—tossed in a zesty homemade vinaigrette.
Servings:
Why Diabetes Friendly?
- Non-starchy veggies like romaine, cucumber, and tomatoes are low in carbs and high in fibre.
- Healthy fats from olive oil and olives support blood sugar balance and nutrient absorption.
- Low glycemic load overall, with controlled portions of higher-sodium items like feta and olives.
- High in fibre and antioxidants from fresh vegetables and herbs.
- No added sugar or refined carbs—a clean, whole-foods-based salad.
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Equipment
- Grill or Grill Pan
- Tongs
- Basting brush ((for oiling romaine))
- Mixing bowl or jar ((for vinaigrette))
Ingredients
For the salad:
- romaine hearts (small, halved lengthwise) 2
- olive oil (for brushing) 1 tsp
- cucumber (sliced) ½
- cherry tomatoes (halved) ½ cup
- Kalamata olives (pitted and sliced) ¼ cup
- red onion (small, thinly sliced) ¼
- feta cheese (crumbled) 2 tbsp
For the vinaigrette:
- olive oil 2 tbsp
- red wine vinegar 1 tbsp
- lemon juice 1 tsp
- Dijon mustard ½ tsp
- dried oregano ½ tsp
- garlic clove (minced) 1 small
- salt 1 pinch
- pepper 1 pinch
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Cooking Tips
- Don’t over-grill the romaine—a light char adds flavour without making it limp.
- Use high-quality feta for the creamiest texture and bold flavour.
- Chill the dressing for a few minutes to let flavours meld before serving.
- Add grilled chicken, shrimp, or tempeh to make it a full entrée salad.
- For a dairy-free version, omit the feta or use a plant-based alternative.
- Toast a few pine nuts or sunflower seeds for an added crunch if desired.
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Instructions
- Preheat the grill or grill pan to medium-high. Brush the cut sides of the romaine halves lightly with olive oil and season with a small pinch of salt and pepper.2 romaine hearts, 1 tsp olive oil
- Grill the romaine cut-side down for 2–3 minutes until lightly charred and just slightly wilted. Remove and set aside.
- In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, Dijon, oregano, garlic, salt, and pepper.2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp lemon juice, ½ tsp Dijon mustard, ½ tsp dried oregano, 1 small garlic clove, 1 pinch salt, 1 pinch pepper
- Place grilled romaine halves on a plate. Top with sliced cucumber, cherry tomatoes, red onion, olives, and crumbled feta. Drizzle with vinaigrette and sprinkle with fresh parsley or oregano.½ cucumber, ½ cup cherry tomatoes, ¼ cup Kalamata olives, ¼ red onion, 2 tbsp feta cheese
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FAQ
- Can I make this salad ahead of time?
Grill the romaine and prep the toppings in advance, but assemble and dress just before serving to keep textures fresh. - Is this salad keto-friendly?
Yes—it’s naturally low in carbs and fits within ketogenic macros. - Can I serve this cold?
Yes, the grilled romaine is great served slightly chilled or at room temperature. - Is this recipe gluten-free?
Absolutely—all ingredients are naturally gluten-free. - What can I use instead of feta?
Try goat cheese, vegan feta, or omit it altogether for a lighter version. - Can I use bottled Greek dressing?
You can, but homemade vinaigrette has fewer preservatives and more control over ingredients like salt and sugar.
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Nutrition
Per serving
Calories: 257.8kcal
Carbohydrates: 10.6g
Fiber: 4.3g
Sugar: 4.1g
Fat: 22.8g
Saturated Fat: 4.9g
Trans Fat:
Protein: 5.1g
Nutrition Facts
Charred Romaine Greek Salad (Vegetarian & Heart-Healthy)
Serving Size
1.5 cups
Amount per Serving
Calories
257.8
% Daily Value*
Fat
22.8
g
35
%
Saturated Fat
4.9
g
31
%
Cholesterol
15.1
mg
5
%
Sodium
506.7
mg
22
%
Potassium
520.5
mg
15
%
Carbohydrates
10.6
g
4
%
Fiber
4.3
g
18
%
Sugar
4.1
g
5
%
Protein
5.1
g
10
%
Vitamin C
17.9
mg
22
%
Vitamin D
0.1
µg
1
%
Calcium
160.1
mg
16
%
Iron
2.1
mg
12
%
Magnesium
37.5
mg
9
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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Made this dish last Night highly recommended. I am a picky eater and this was Great 👍 filled with great flavors. We used grilled chicken diced not sreaded very Pleasing to the palate. Five Stars.