Sunday, April 13, 2014

Spinach and Kale Salad with Greek Flavors and Feta-Lemon Vinaigrette (Low-Carb, Gluten-Free)

Eat your greens and all the flavors that make Greek salad so popular in this Meatless Monday Spinach and Kale Salad with Greek Flavors and Feta-Lemon Vinaigrette!

Spinach and Kale Salad with Greek Flavors and Feta-Lemon Vinaigrette found on

It's not hard to tell how much I love the Greek Salad flavor combination of tomatoes, cucumbers, onions, olives, and Feta, and recipe ideas with those ingredients are always popping into my head.  This Spinach and Kale Salad with Greek Flavors and Feta-Lemon Vinaigrette was inspired by my love of those traditional Greek ingredients combined with the need to use up two big containers of baby kale and spinach that somehow ended up in the fridge at the same time.  But what really moved this salad into the wow category for me was the idea of dressing the greens with a tangy Feta-Lemon Vinaigrette so all those flavors were well-distributed in the salad.  I could eat this over and over for a Meatless Monday lunch or dinner salad; hope you enjoy!

Yesterday I got an unexpected day off when my internet was out for almost the entire day.  By the time the internet came back, I was completely out of the mood to work on posts for Saturday,  so I decided to skip Saturday and just go straight to Meatless Monday this week! (You can find more meatless recipes with the label Meatless Monday or by checking Vegetarian Recipes in the recipe index. For Meatless Monday ideas, check Meatless Monday at BlogHer, or visit my Meatless Monday Pinterest board.)

You'll need two tablespoons of finely crumbled Feta for the dressing, plus a few ounces of Feta to top the salad.

Whisk together the lemon juice, red vine vinegar, Greek seasoning, olive oil, and finely crumbled Feta to make the Feta-Lemon Vinaigrette.

Get the olives, cucumbers, cherry tomatoes, and onions prepared to top the salad.

I combined the kale and spinach in my salad spinner and gave them a good soak in ice cold-water to crisp the greens.

Toss together the spinach, kale, and thinly sliced red onions with the desired amount of Feta-Lemon Vinaigrette.

Then top each salad with some chopped cucumbers, tomatoes, olives, and crumbled Feta and enjoy!

Spinach and Kale Salad with Greek Flavors and Feta-Lemon Vinaigrette
(Makes about 4 side-dish salads or 2 main-dish salads; recipe created by Kalyn with inspiration from many other Greek salad recipes using these favorite ingredients.)

Dressing Ingredients:
2 T fresh-squeezed lemon juice (I use my fresh-frozen lemon juice)
2 tsp. red wine vinegar
1/4 tsp. Greek Seasoning
4 T extra-virgin olive oil
2 T finely-crumbled Feta Cheese

Salad Ingredients:
5 oz. baby kale leaves
5 oz. baby spinach leaves
(Or use 10 oz. of any type of greens that appeals to you)
1 cup cherry tomatoes, cut in half
1 cup chopped cucumbers
1 can (6 oz.) olives, drained and cut in half  (I used regular black olives; Kalamata olives would also be great for this salad.)
1/2 red onion, peeled and cut into thin lengthwise slivers
2-3 oz. crumbled Feta Cheese

Whisk together the lemon juice, red wine vinegar, Greek seasoning, and olive oil and when it's combined whisk in the 2 tablespoons of finely-crumbled Feta cheese.  If your greens are slightly wilted from being in the fridge, give them a good soak in the salad spinner with ice-cold water and then spin dry. 

Peel the cucumbers in strips, leaving some peel on for looks, then cut cucumbers in half or quarters lengthwise and cut into slices.  (If you're lucky enough to have fresh garden cucumbers, they don't need to be peeled.)  Drain olives well and cut in half.  Cut cherry tomatoes in half.  Cut the peeled red onion into thin lengthwise strips.

Put the dried greens and red onion strips into a bowl and toss with desired amount of dressing so the greens are moistened to your liking, saving some dressing to drizzle over the top.   Arrange greens in individual bowls and top each one with some of the cucumbers, tomatoes, and olives.  Drizzle a little more dressing over the vegetables if desired; then top each salad with Feta cheese and serve.

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South Beach Suggestions: 
This salad uses lots of my very favorite low-glycemic ingredients and would be approved for all phases of the South Beach Diet.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Meatless Ideas with My Favorite Greek Flavors:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Greek Salad Spaghetti Squash Bowl ~ Kalyn's Kitchen

Raw Cauliflower CousCous Greek Salad ~ Vintage Mixer 

Grilled Zucchini Greek Salad ~ Kalyn's Kitchen

Kale Chickpea Greek Salad ~ Family Fresh Cooking

Chopped Greek-Style Salad with Red, Yellow, and Orange Bell Peppers ~ Kalyn's Kitchen

Greek Salad Skewers ~ My Baking Addiction 

Greek Salad with Marinated Onions and Oregano ~ Kalyn's Kitchen

Greek Penne Pasta Salad ~ Chef in You 

Lentil and Barley Greek-Style Salad ~ Kalyn's Kitchen

Greek-Style Panzanella Salad with Pan-Fried Croutons ~ Farmgirl Fare
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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Posts may include links to my affiliate account at, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!
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Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

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  1. That's definitely a power salad, with both spinach and kale. I've never met a Greek salad I didn't love, so I know I'll love this one.

  2. Lydia, ditto for me on the Greek salads!

  3. I love all the Greek flavors!! The inclusion of baby kale makes it even more delicious.

  4. Thanks Joanne; I am a huge fan of baby kale too.

  5. This lucks so delicious...sadly, over here in Paris, kale hasn't caught on yet the way it has in North America. Can't wait for that to change so I can get on the kale bandwagon!! Till then I guess I have spinach.
    Great pictures!


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