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10Jun, 24
Clean Food Love
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Greek Inspired Iceberg Lettuce Salad

Imagine a refreshing salad that transports you to the sun-kissed Mediterranean coast!

Introducing our SIMPLE Greek Inspired Iceberg Lettuce Salad:

– Crisp iceberg lettuce leaves provide a cool base
– Juicy cherry tomatoes burst with sweetness
– Garden cucumbers with a refreshing juiciness that’s both cooling and invigorating
– Creamy feta cheese adds a tangy, salty flavor
– Savory Kalamata olives bring a depth of flavor
– A drizzle of heart healthy extra-virgin olive oil
– Dried oregano adds a herbaceous note

While not necessarily a traditional Greek salad, it is a delicious celebration of our favorite Greek flavors, with the crunch of iceberg lettuce as the perfect foundation.

It’s light, refreshing, and perfect with grilled chicken, salmon, or shrimp for a quick lunch or dinner that will leave you feeling really GREAT without that afternoon slump.

Reflecting on well over a decade of food and recipe writing, I’ve observed a persistent stigma surrounding iceberg lettuce. I notice comments like “it’s void of nutrients” “waste of time” etc.

Despite its widespread criticism, I have always LOVED iceberg lettuce and truly enjoy its refreshing sweet crunch added to salads, sandwiches, and tacos.

I still buy several heads of iceberg each week. It’s usually on sale and a budget friendly way to boost volume in our meals. It is such a wonderful crunchy way to deliver other veggies and favorite salad items with a light vinegar or creamy dressing.

Two words for proof: Wedge Salad

The crunchiness is unmatched.

Let’s dive into the iceberg lettuce facts:

Not only is it ridiculously low in calories, cholesterol-free, and sodium-light, but it’s also packed with vitamins and minerals that will keep you feeling great this summer!

A cup, or 72 grams of shredded iceberg lettuce contains 96% water and 10 calories.

Yes, its high-water content means that the number of vitamins and minerals are lower than other leafy greens, but it’s still worth adding into your meals especially if you enjoy it like I do!

Vitamin A, C, and K, plus calcium, magnesium, potassium, and folate – oh yes! These superstars support immune function, bone health, antioxidant awesomeness, and even help prevent bone fractures. And let’s not forget about the fiber and water content, which will keep your gut happy and your digestive system happy.

But wait, there’s more! Iceberg lettuce has been shown to help with cholesterol management and lower the risk of heart attacks. It’s like a heart-healthy secret superhero, fighting off bad cholesterol and keeping our blood vessels in tip-top shape!

So, next time you’re building a salad, sandwich, or snacking on some crudités, don’t overlook this crunchy, refreshing lettuce. Embrace the iceberg, friends – your body, bank account (and taste buds) will thank you!



Medical News Today 

➡️ Rachel’s tips:

Since there are only a few simple ingredients used here, I really recommend using the absolute freshest, highest quality ingredients you can get your hands on…it makes all the difference.

🇬🇷Feta is Greece’s most famous cheese (and my favorite!) Many say it’s also the healthiest.

🐐Usually made from sheep or goat milk (or a combo), Feta cheese is nutrient rich. Feta is said to be easier to digest and less allergenic and inflammatory than cheeses made from cow’s milk, which makes it a good option.

4 servings


  • 1 large head iceberg lettuce, chopped
  • 4 small garden-fresh cucumbers, sliced
  • 1 lb cherry or grape tomatoes, quartered
  • 1 medium red onion, diced
  • 1 yellow bell pepper, seeded and diced
  • 1 cup kalamata olives, pitted
  • 1/2 cup crumbled or cubed feta cheese
  • 1 Tbsp everything bagel seasoning or hemp seeds
  • 1 Tbsp dried oregano
  • 3 Tbsps extra virgin olive oil
  • 2 Tbsps wine vinegar or apple cider vinegar
  • sea salt and pepper, to taste


Prepare and chop all your fresh veggies and place them in a large bowl.

Add olives, feta cheese, everything bagel or hemp seeds, and oregano.

Drizzle with vinegar and oil and season with freshly ground pepper to taste.

Gently toss everything to combine well.

Taste test then add additional vinegar or seasonings and sea salt if desired.

Toss and serve, you’re going to love it!



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