Atkins Greek Salad
Net Atkins Count TM
Prep Time: 20 Minutes
Cook Time: 0 Minutes
Phase: Phase 1
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









calculator How to Calculate Atkins Net Carbs

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)



  • 0 1/3 cup, crumbled Feta Cheese
  • 3 tbsp Fresh Lemon Juice
  • 4 tablespoon Extra Virgin Olive Oil
  • 4 plum Tomatoes
  • 0 3/4 cup, pared, chopped Cucumber (Peeled)
  • 0 1/2 cup, chopped Red Onions
  • 0 3/4 cup fresh red bell pepper, chopped USDA
  • 20 each Kalamata Olives
  • 2 cup Arugula Lettuce
  • 0 1/4 tsp oregano, ground USDA


Instead of including chunks of feta in this classic salad, I’ve used it in the dressing to reduce the carbs a bit. Greek feta is usually a lot softer and creamier than other kinds. You can prepare the dressing up to a week in advance and refrigerate it. Make this appetizer into an entrée by topping it with a piece of seared salmon or grilled chicken. I also enjoy it with Great Northern white beans. Substitute spinach for arugula, if you prefer. Use a hot house cucumber; it doesn't require peeling or de-seeding.

  1. In a blender, purée the feta, 2 tablespoons of the feta brine, lemon juice and olive oil. Dice the tomato, cucumber, onion and bell pepper.
  2. In a salad bowl, mix together the tomato, cucumber, onion, bell pepper and pitted/quartered olives. Add oregano, feta cheese dressing and salt and mix well. Add arugula and toss gently to avoid bruising it.

This recipe was created for Atkins by chef Mike Isabella.

Cooking Tip

Feel free to swap in your favorite lettuce for this recipe, as net carb change will likely be minimal.