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Mediterranean Salad
5 from 6 votes

Mediterranean Salad

A simple recipe for an AIP Mediterranean Salad. Romaine lettuce is the base for lots of onions, tomatoes (AIP Reintroduction), kalamata olives and homemade Red Wine Vinaigrette Dressing. This recipe is allergy friendly and suits the autoimmune protocol (AIP) and paleo diets.

Prep Time
15 mins
Total Time
15 mins
Servings: 4
Calories: 290 kcal
Course: Salad
Cuisine: Mediterranean, American

Ingredients

For the dressing
  • ½ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon garlic powder
  • 1 teaspoon oregano dried
  • ½ teaspoon salt
For the salad
  • 3 romaine lettuce sliced down the middle, heads
  • 1/2 red onion thinly sliced
  • 1 cup cherry tomato AIP Reintroduction, optional
  • 1/2 cup kalamata olives sliced
  • salad dressing Mediterranean style

Instructions

    Cup of Yum
  1. To make the Red Wine Vinaigrette Dressing, combine all of the ingredients in a mason jar and shake well or use an immersion blender to combine the dressing. Store in an airtight container in the refrigerator until you are ready to use. When ready to use remove the jar from the refrigerator at least 30 minutes prior to using so that the olive oil will no longer be solid.
  2. To make the salad, place the lettuce cut side up on a platter. Sprinkle the lettuce with onions and olives. If using, place the tomatoes on the platter as well.
  3. Serve with the Red Wine Vinaigrette Dressing.

Notes

  • The honey can seize up so it may be best to use a blender if using this ingredient.
  • Blending the dressing will allow it to emulsify. That means it will combine together and stay together.
  • If you shake or stir the dressing, it will separate. You’ll need to stir or shake before each use.
  • If you would like to add some crunch to this salad, try using pork rinds as a crouton substitute.

Nutrition Information

Calories 290kcal (15%) Carbohydrates 6g (2%) Protein 1g (2%) Fat 30g (46%) Saturated Fat 4g (20%) Sodium 562mg (23%) Potassium 162mg (3%) Fiber 2g (8%) Sugar 3g (6%) Vitamin A 2078IU (42%) Vitamin C 10mg (11%) Calcium 23mg (2%) Iron 1mg (6%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 290

% Daily Value*

Calories 290kcal 15%
Carbohydrates 6g 2%
Protein 1g 2%
Fat 30g 46%
Saturated Fat 4g 20%
Sodium 562mg 23%
Potassium 162mg 3%
Fiber 2g 8%
Sugar 3g 6%
Vitamin A 2078IU 42%
Vitamin C 10mg 11%
Calcium 23mg 2%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.