Deliciously Healthy Mediterranean Salad

This colorful, low-calorie, high fiber salad was a real hit when I serve it to some of my girlfriends.  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 and 7 grams of fat.
Mediterranean Salad, Skinny and Delicious

Helpful Tips About this Recipe

Makes 6 main course salads (about 2¼ cups each)

Food Facts

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.  They are known as pickled peppers, which are preserved in vinegar in commercially packaged jars. Banana peppers or yellow wax peppers may also be sold as pepperoncini.
White kidney beans 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.
Pepperoncini 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.

WW Freestyle SmartPoints
WW SmartPoints
SKINNY FACTS: for 1 main course salad including dressing (w/o cheese)
187 calories, 7g fat, 0g sat. fat, 7mg chol, 13g prot., 20g carbs, 6g fiber, 445mg sod, 1g sugar,
FACTS: for Freestyle SmartPoints
65 calories, 0g sat. fat, 1g sugar, 1g protein


Mediterranean Salad, Skinny and Delicious

Deliciously Healthy Mediterranean Salad

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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Appetizer, Main Course, Salad
Cuisine Italian, Mediterranean
Servings 6
Calories 187 kcal


  • 1 bag romaine lettuce
  • 3 cups fresh spinach (from a bag), chopped
  • cups (6 ounces) diced cooked turkey breast, see shopping tips
  • cups fresh cherry or grape tomatoes, sliced in half or use chopped tomatoes
  • ½ cup red onions, diced
  • ½ cup pepperoncini or banana pepper, sliced, see shopping tips
  • 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 Girard’s 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


  • In a large bowl, add all salad ingredients except salad dressing and cheese. Refrigerate until ready to serve.
  • To serve: toss in dressing and balsamic vinegar. Divide among 6 plates. Sprinkle each salad with 1 tablespoon Parmesan, if desired
  • 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.


Serving: 2.25cupsCalories: 187kcalCarbohydrates: 20gProtein: 13gFat: 7gCholesterol: 7mgSodium: 445mgFiber: 6gSugar: 1gBlue Smart Points: 2Green Smart Points: 4Plus Points: 5
Tried this recipe?Let me know how it was!

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