Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon

Does your insurance cover daily coaching and a smart scale from Lark?

Find out now with our 2-minute eligibility quiz!
Check my eligibility
Close icon
< Back to Resource Center
< Back to Member Blog

Low-Carb Mediterranean Protein Salad

Heather
Tonkins
September 2, 2024
Toss colorful vegetables, add satisfying protein, and top with a zesty dressing.
Lark

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
LOW RISK
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

A Mediterranean diet is known to be heart-healthy, while a low-carbohydrate diet may help with weight loss and other blood sugar. This recipe blends the two. It’s high in protein, with 38 grams, packed with flavor, and a source of heart-healthy fats. 

Serve it for an easy lunch or dinner as a single-dish meal. To speed things up, use leftover chicken or fish. You can also make the dressing ahead of time and store it in the fridge. 

Tips and Suggestions

  • Garbanzo beans and black beans can be tasty swaps for lentils with similar nutritional profiles
  • Swap lemon or lime juice for vinegar for a slightly different taste
  • Instead of chicken, try cooked salmon, canned tuna, or falafel for a plant-based option
  • To add whole grains, swap the lentils for cooked barley, bulgur, or whole-wheat pasta
  • If you’re taking this salad for lunch, pack the dressing separately in a small, leakproof container. Dress the salad when you’re ready to serve lunch
  • To further reduce carbs, swap the lentils for ½ ounce of sliced almonds or chopped walnuts
  • Different herbs can give the salad a different character. Try fresh mint, parsley, dill, or basil leaves
  • Reduce sodium if desired by omitting salt, using ½ ounce nuts instead of feta cheese, and omitting the olives

Recipe for Low-Carb Mediterranean Protein Salad

Ingredients:

Dressing

  • 2 teaspoons of olive oil
  • 1 tablespoon of white wine or balsamic vinegar
  • Peeled minced garlic to taste
  • Chopped fresh oregano or dash of dried oregano

Salad

  • 3 ounces of skinless cooked chicken
  • 1-2 cups of chopped lettuce or spinach leaves
  • 2 tablespoons of diced onion
  • ½ tomato, chopped
  • ¼ large cucumber, chopped
  • 5 sliced kalamata olives
  • 1 ounce of feta cheese, crumbled 
  • ⅓ cup of cooked lentils

Instructions:

  1. Mix the ingredients for the dressing. Store in the refrigerator in an airtight container if not serving immediately.
  2. In a salad bowl, toss the lettuce, onion, tomatoes, and cucumbers. Add the lentils and top with olives and feta cheese. Place the chicken on top.
  3. Drizzle dressing over the salad to serve.

Nutrition information: 439 calories, 21 g total fat, 6.5 g saturated fat,, 95 mg cholesterol, 630 mg sodium, 26 g carbohydrates, 7 g fiber, 6 g sugar, 38 g protein

Reviewed by Natalie Stein, MS, MPH, CDCES

Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Check my eligibility

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!
AM I ELIGIBLE?

Similar posts

Nutritious croutons can turn any salad into a culinary masterpiece, and they're easy to make!Nutritious croutons can turn any salad into a culinary masterpiece, and they're easy to make!

Homemade Whole-Grain Croutons with Olive Oil

With fresh or slightly stale whole-grain bread, olive oil, and herbs, you can make croutons that are both nutritious and bursting with flavor. Toss them on salads or soups, or as a snack on their own

Learn more
Use a rainbow of vegetables and lean chicken or other protein to make a delicious, filling, and nutritious meal.Use a rainbow of vegetables and lean chicken or other protein to make a delicious, filling, and nutritious meal.

Delicious Chicken Vegetable Stir-Fry (Weight Loss and Low-Carb-Friendly)

This easy stir fry is full of flavors as well as nutrients. It can keep you full with its fiber and protein, and your body will love the phytonutrients. Choose your favorite vegetables and protein.

Learn more
Enjoy healthy cream of mushroom soup with this versatile recipe.Enjoy healthy cream of mushroom soup with this versatile recipe.

Cream of Mushroom Soup

Cream of mushroom soup gets a nutritious twist but is still comforting and satisfying with wholesome ingredients like mushrooms, milk, olive oil, and herbs. Serve with protein, cheese or whole grains.

Learn more