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If you’re looking for a fresh, colorful salad that’s as satisfying as it is beautiful, this layered Mediterranean salad is a great one to have on repeat.
Packed with crisp vegetables, hearty chickpeas, and briny olives, it’s finished with a cool, creamy cucumber yogurt dressing that ties everything together. It’s light, flavorful, and feels just a little special—perfect for everyday meals or entertaining.
Why You’ll Love This Salad
- Fresh, vibrant Mediterranean flavors
- Light but filling (great as a main or side)
- Make-ahead friendly
- Naturally low in calories and WW Points
- Easy to customize with what you have
Ingredients and Substitutions
For the Creamy Cucumber Dressing:
- Plain nonfat Greek yogurt – Thick, creamy, and protein-rich; regular yogurt works too (it will just be a bit thinner), or use a dairy-free alternative if needed.
- Scallions, chopped – Adds a mild onion flavor; you can substitute chives or a small amount of finely diced red onion.
- English cucumber, chopped – Brings freshness and texture; if using a regular cucumber, consider seeding it to avoid excess moisture.
- Garlic, minced – Adds depth of flavor; in a pinch, use about ¼–½ teaspoon garlic powder.
- Fresh mint, chopped – Light and refreshing; dill, parsley, or basil also work beautifully here.
- Salt & pepper – Adjust to taste.
For the Salad:
- Romaine lettuce, shredded – Crisp and sturdy; you can swap in mixed greens or spinach if you prefer.
- Chickpeas (garbanzo beans), rinsed and drained – Add plant-based protein and heartiness; white beans or lentils are good alternatives.
- Red bell pepper, thinly sliced – Adds sweetness and crunch.
- Red onion, thinly sliced – Provides a sharp bite; for a milder flavor, soak slices briefly in cold water.
- English cucumber, thinly sliced – Cool and crisp; again, seed if needed.
- Grape tomatoes, halved – Juicy and slightly sweet; cherry tomatoes work just as well.
- Reduced-fat feta cheese, crumbled – Adds a creamy, salty finish; use regular feta for more richness (adjust Points) or skip if desired.
- Kalamata olives, roughly chopped – Briny and bold; optional, but highly recommended for that classic Mediterranean flavor.
Calories and WW Points
According to my calculations each generous 2-cup serving has only 113 calories and 0 Points.
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
3 PointsPlus (Old plan)
How to Make Layered Mediterranean Salad
Step 1: Make the dressing
In a bowl, combine yogurt, scallions, cucumber, garlic, mint, salt, and pepper. Mix well, cover, and refrigerate for at least 30 minutes.
Step 2: Layer the salad
In a large glass bowl, layer ingredients in this order:
- Red bell pepper
- Half the lettuce
- Chickpeas
- Red onion
- Remaining lettuce
- Cucumber
- Tomatoes
Step 3: Chill
Refrigerate until ready to serve.
Step 4: Serve
Top with dressing, feta, and olives. Toss just before serving.
Tips for Success
- Layering keeps everything crisp—toss right before serving
- Use a clear bowl for a beautiful presentation
- Make dressing ahead for best flavor
Easy Variations
- Add protein: Chicken, shrimp, tuna, or hard-boiled eggs
- Change the herbs: Try dill, parsley, or basil
- Add brightness: Lemon juice or red wine vinegar
- More veggies: Carrots, celery, radishes, or artichoke hearts
- Spicy twist: Add peperoncini or banana peppers
Make It a Meal (or Prep Ahead)
- Serve as a side with grilled chicken, fish, or lamb
- Turn into a main dish by adding protein
- Layer into jars for grab-and-go lunches
Final Thoughts
This layered Mediterranean salad is one of those recipes that feels a little extra—but is actually incredibly simple. It’s fresh, flexible, and perfect for everything from everyday lunches to sharing with friends.
If you’ve made this Zero Point Layered Mediterranean Salad please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
WW Layered Mediterranean Salad
Ingredients
- 1 cup plain fat free yogurt (I substituted Greek yogurt for thicker dressing)
- 1 tablespoon chopped scallion
- 1/2 cup peeled and chopped English cucumber
- 1 teaspoon minced garlic
- 1/4 teaspoon kosher salt
- 1/8 teaspoon ground black pepper
- 2 tablespoon chopped fresh mint leaves
- 1 medium red bell pepper, sliced into thin strips
- 6 cups shredded romaine lettuce
- 1 cup canned chick peas, rinsed and drained (aka: garbanzo beans)
- 1 cup thinly sliced red onion
- 1 cup thinly sliced English Cucumber
- 1 cup halved grape tomatoes
- 2 tablespoons crumbled reduced fat feta cheese
- 8 medium kalamata olives, roughly chopped
- Salt and Pepper to taste
Instructions
Make the creamy cucumber dressing:
- In a medium size bowl, combine the first seven ingredients (yogurt through mint leaves) until well mixed. Cover and refrigerate, at least 30 minutes, until ready to serve.
Make the salad:
- Layer ingredients in a large glass bowl in the following order: red pepper, half of lettuce, chickpeas, onion, remaining lettuce, cucumber and tomatoes.
- Refrigerate salad until ready to serve.
To serve:
- Just before serving, spoon the yogurt dressing over top of the salad. garnish with feta and olives. Add salt and pepper to taste. Toss and serve.
Notes
(Must be logged into WW on a smartphone or tablet.) 3 PointsPlus (Old plan)
Easy Variations
- Add protein: Chicken, shrimp, tuna, or hard-boiled eggs
- Change the herbs: Try dill, parsley, or basil
- Add brightness: Lemon juice or red wine vinegar
- More veggies: Carrots, celery, radishes, or artichoke hearts
- Spicy twist: Add peperoncini or banana peppers
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Source: Weight Watchers
More Salads for WeightWatchers
If you enjoyed this layered Mediterranean Salad you might also enjoy:
Reduced fat feta does have points …
I paid for your ecookbook,Skinny Slow Cooker Recipes with Weight Watchers Freestyle points. How do I download the ebook and star enjoying my recipes? I bought it on your Facebook ad link.