This High-Protein Greek Salad Keeps You Full for Hours
There’s something about the Greek islands that stays with you long after you leave… the light, the ocean air, the simplicity of the food.
For the past two summers, I’ve found myself in Santorini and Mykonos, sitting at little seaside restaurants, ordering the same thing over and over again—a fresh Greek salad bursting with tomatoes, cucumbers, oregano, and the most incredible olive oil.
It was simple. It was vibrant. And somehow… it was perfect every single time.
This recipe is my way of bringing that experience home—but with a nourishing, modern twist.
I’ve taken those classic Mediterranean flavors and turned them into a high-protein, plant-based Greek salad that’s just as satisfying as it is beautiful. Thanks to protein-rich tofu and a bold, homemade oregano vinaigrette, this isn’t just a side salad… it’s a full, nourishing meal.
And yes—this is the kind of salad that actually keeps you full for hours.
Why You’ll Love This Salad
- Bright, fresh, Mediterranean flavors
- Packed with 23g of plant-based protein per serving
- Completely vegan (with easy swaps if needed)
- Perfect for lunch, dinner, or entertaining
- That dressing… you’ll want to put it on everything
High Protein Greek Salad (Vegan)
Rate This Recipe:
Equipment
- Tofu Press or heavy pan
- sharp chef's knife
- Large Mixing Bowl
- Whisk
Ingredients
Greek Dressing (Vegan)
- 1½ cups extra-virgin olive oil
- ¾ cup red wine vinegar
- juice of ½ lemon
- 1 tbsp Dijon mustard
- 3 tbsp fresh oregano or dried
- 2 cloves garlic minced
- 2 tsp kosher salt
- ¼ tsp red chili flakes
- 1 tsp freshly ground black pepper
Salad
- 2 heads romaine lettuce thinly sliced
- 1 large heirloom tomato chopped
- ½ red onion thinly sliced
- 1 large cucumber quartered
- 1 bell pepper julienned
- ½ cup Kalamata olives chopped
- 3 ounces vegan feta cubed
- 1 pound extra-firm tofu drained & cubed
Instructions
Prepare the tofu
- Drain the tofu using a tofu press, or place it on a plate lined with paper towels. Set a heavy pan on top and allow it to drain for 20–30 minutes to remove excess moisture.
Make the dressing
- While the tofu is draining, prepare the dressing. Place the red wine vinegar, lemon juice and Dijon mustard in a medium bowl and whisk until combined. Slowly drizzle in the olive oil while whisking continuously to emulsify. Add the oregano, garlic, chili flakes, salt, and pepper and whisk until slightly thickened, about 1 minute.1½ cups extra-virgin olive oil, ¾ cup red wine vinegar, juice of ½ lemon, 1 tbsp Dijon mustard, 3 tbsp fresh oregano, 2 cloves garlic, 2 tsp kosher salt, ¼ tsp red chili flakes, 1 tsp freshly ground black pepper
Marinate the tofu
- Cut the drained tofu into bite-size cubes and toss with ¼ cup of the Greek dressing. Set aside to marinate while you prepare the salad.1 pound extra-firm tofu
Prepare the vegetables
- Place the romaine lettuce in a large salad bowl. Add the tomatoes, red onion, cucumber, bell peppers, feta and Kalamata olives.2 heads romaine lettuce, 1 large heirloom tomato, ½ red onion, 1 large cucumber, 1 bell pepper, ½ cup Kalamata olives, 3 ounces vegan feta
Assemble the salad
- Add the marinated tofu to the bowl. Drizzle the dressing and toss gently to combine. Sprinkle extra feta over the top and serve immediately.
More About This Recipe
Kitchen Tools You’ll Need
- Tofu Press (or heavy pan method): Removes excess moisture so tofu absorbs flavor
- Sharp Chef’s Knife: Makes prep faster and cleaner
- Large Mixing Bowl: Essential for tossing everything evenly
- Whisk: Helps emulsify the dressing properly
Cooking Tips
- Press tofu well—this is key for flavor absorption
- Use high-quality olive oil—it makes a noticeable difference
- Let the tofu marinate at least 10–15 minutes
- Add dressing just before serving for the freshest texture
- Want extra protein? Add chickpeas or quinoa
Nutrition
Health Benefits (Especially for Women Over 50)
This salad isn’t just delicious—it’s deeply nourishing.
- Tofu provides plant-based protein that supports muscle maintenance
- Olive oil is rich in heart-healthy monounsaturated fats
- Vegetables add fiber for digestion and satiety
- Oregano and garlic contain natural antioxidants
This combination helps support energy, fullness, and overall wellness—especially important as we prioritize strength and longevity.
Final Thoughts
This salad brings me right back to those long, sun-soaked lunches by the water—where food is simple, intentional, and meant to be enjoyed slowly.
And what I love most about this version is that it doesn’t just taste good… it feels good. It’s satisfying, energizing, and something you can make again and again without ever getting bored.
Because sometimes the best meals aren’t complicated—they’re just made with really good ingredients, a little inspiration… and a lot of love.