Mediterranean Salad, Skinny and Delicious


Mediterranean Salad photo

This colorful, low calorie, high fiber salad was a real hit when I tested it on my girlfriends, when they came over for dinner. I knew they really liked it when they all asked for the recipe!  It’s so easy to make, super satisfying and chock full of yummy Italian flavors. Each main course salad has 187 calories, 7 grams of fat and 4 Weight Watchers SmartPoints.

Prep Time: 15 minutes


1 bag romaine lettuce

3 cups fresh spinach (from a bag), chopped

1½ cups (6 ounces) diced cooked turkey breast, see shopping tip

1½ cups fresh cherry or grape tomatoes, sliced int half or tomatoes chopped

½ cup red onions, diced

½ cup peperoncini or banana pepper, sliced, see shopping tip

1 (2¼ oz) small can black olives, sliced

1 cup white kidney beans (cannellini beans) rinsed and drained or garbanzo beans, if desired

1 cup yellow bell peppers, diced

1 cup red bell peppers, diced

½ cup Girards Light Caesar or Champagne dressing, Cardini’s Light Caesar vinaigrette or your favorite light Italian-style dressing

2 tablespoons balsamic vinegar

6 tablespoon Parmesan cheese, shredded or grated, optional


1. In a large bowl, add all salad ingredients except salad dressing and cheese. Refrigerate until ready to serve.

2. To serve: toss in dressing and balsamic vinegar. Divide among 6 plates. Sprinkle each salad with 1 tablespoon Parmesan, if desired

3. This recipe can easily be cut in half, if desired. If you want to eat leftovers the next day, only toss in dressing, the amount you’ll need for each meal.

Makes 6 main course salads (about 2¼ cups each)

Food Facts

Peperoncini also spelled pepperoncini, are a type of mild, yellow-green chili pepper. They are in the same botanical family as bell peppers and many other hotter varieties of chili peppers.  Most of us know peperoncinis as pickled peppers, which are preserved in vinegar in commercially packaged jars. Banana peppers or yellow wax peppers may also be sold as peperoncini.

Kidney beans that are white in color are known as cannellini beans.

Shopping Tips

I bought my sliced turkey breast from Trader Joe’s. They sell it in 8 ounce packages. I like their Italian-style. You can buy sliced turkey breast in all supermarkets in the deli aisle or have them slice it for you from the deli counter.

Peperoncini are sold in jars in the same aisle where pickles and olives are sold. They either come whole or sliced. Banana peppers are much milder and will also work for this recipe. Store the jar in the refrigerator once opened. They are great to add to salads and sandwiches.

Weight Watchers SmartPoints
Weight Watchers POINTS PLUS 
Weight Watchers
(old points) 3

SKINNY FACTS: for 1 main course salad including dressing (not including cheese)
187 calories, 7g fat, 0g sat. fat, 7mg chol, 13g protein, 20g carbs, 6g fiber, 445mg sodium, 1g sugar,
FACTS: for SmartPoints
150 calories, 0g sat. fat, 1g sugar, 11g protein

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39 Responses to “Mediterranean Salad, Skinny and Delicious”

  1. Bev Says:

    There is a minor error in the ingredient list as follows:

    1 (2¼ oz) small can black sliced

    Looking forward to trying this very soon. Thanks for the great recipes.


  2. admin Says:

    Thanks so much for your help Bev! I just fixed the missing word, olives. I’m so happy you like my recipes!

  3. Kati Mora, MS, RD, Kellogg's FiberPlus(R) Wellness Advocate Says:

    What a fun and festive high fiber salad! It looks absolutely delicious and I can’t wait to give it a try.

  4. admin Says:

    Thanks Kati…Enjoy!

  5. carpet cleaning Fargo Says:

    What a wonderful salad!

  6. admin Says:

    Thank you…Enjoy!

  7. Kristi Rimkus Says:

    We’re big fans of Girards Light Caesar. I’ve never tried the Champagne vinaigrette. I’ll have to pick up a bottle.

  8. admin Says:

    I love their Champagne dressing Kristi. I hope you like it!

  9. Diane Balch Says:

    Great crowd pleaser and the way you laid it out a person can pick and choose what they like.
    thanks for sharing it on foodie friday.

  10. admin Says:

    Thanks Diane for another great weekend of foodie friday!

  11. katies language cafe Says:

    This looks wonderful! I love salads and really any dish that has mainly just fresh ingredients! I would love you to link this up to our recipe linky at Katies Language Cafe! ~~Katie

  12. admin Says:

    I’d love to Katie. I’ll share it this Friday…Thanks!

  13. Crystal Says:

    How do you know what the serving size is?

  14. admin Says:

    Crystal, this makes 6 main course salads, about 2¼ cups each serving. I hope you enjoy it!

  15. Mediterranean Omelette « Crafty Dee Says:

    […] veggies and protein!! The night before I cooked this, we had Mediterranean Salads, courtesy of the Skinny Kitchen blog.  We had so many of the ingredients leftover that I decided to whip up some Mediterranean […]

  16. admin Says:

    Your omelette looks delish using the leftovers from my Mediterranean salad! Great idea for using leftover ingredients.

  17. 2013 Healthy Meal Plan: Week 28 « Half Size Me Says:

    […] Mediterranean Salad (4PP per serving from Skinny Kitchen) […]

  18. admin Says:

    Yummy menu this week Heather. Thanks for including my salad!

  19. Laurie@FoodisLove Says:

    Love a Good Champagne Vinaigrette can’t wait to try it with your gorgeous Salad! Thanks for posting it!

  20. admin Says:

    Thank you so much Laurie!

  21. Karen D. Austin Says:

    I haven’t made a decision about dinner yet today. Thanks for the idea. It’s spring, and I’m really in the mood for fresh produce.

  22. admin Says:

    This makes such a satisfying dinner Karen. Enjoy!

  23. Aunt Bee Says:

    This looks SOOO delicious!!!! <3

  24. admin Says:

    Thanks Brandi!

  25. 2014 Healthy Meal Plan: WEEK 19 | Half Size Me Says:

    […] Mediterranean Salad (4 PP per serving from Skinny Kitchen) […]

  26. admin Says:

    Thank you so much for including my Mediterranean salad in your weekly menu. Heather! Everything sounds really good my friend.
    All the best to you,

  27. Mediterranean Salad, Skinny and Delicious | blog3 Says:

    […] Click here for the full recipe! […]

  28. Katheen Connor Says:

    Please tell me how many portions this recipe covers
    Thank you in advance.

  29. admin Says:

    This salad makes 6 main course salads, about 2¼ cups each.
    Katheen, I always include the serving amounts at the end of each recipe after the instructions.

  30. Katheen Connor Says:

    Thank you.

    I was looking for the amounts and I could not see it – daah me

  31. admin Says:

    My pleasure Kathy! 🙂

  32. Rena McDaniel Says:

    This looks so delicious Nancy! Can’t wait to give it a try.

  33. Linda (Meal Planning Maven) Says:

    I would love to make this salad very soon….and I’m not sharing! LOL Beautiful Nancy!

  34. admin Says:

    I’m with you Linda! lol

  35. Nicky @ Little Family Adventure Says:

    This looks delicious Nancy

  36. admin Says:

    Thanks Nicky. Enjoy!

  37. admin Says:

    Thanks Nicky. It’s one of my favorites!

  38. Murphy Says:

    Salad sounds very good. Would be good with left over turkey and a homemade vinaigrette

  39. admin Says:

    It sure would! This salad is very versatile. Enjoy!

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