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Low-Carb Greek Rice Salad

Gluten Free Keto Low Carb Vegetarian

Recipe by Chef Michele Ragussis

  • Cook Time 5 minutes
  • Serves 2 servings
  • Difficulty Easy

LOW-CARB GREEK RICE SALAD

If you’ve ever had Greek rice (sometimes called pasta) salad, you know it’s the perfect bright, fresh dish. Typical Greek salad consists of veggies, feta cheese, a tangy vinegar dressing, and rice or orzo. It's a great side dish or a yummy main meal.

Here, we give this yummy salad a low-carb makeover using It’s Skinny Rice! It has all the fresh veggies and flavors you love and crave without the guilt of a heavy pasta lunch or dinner.

GREEK PASTA SALAD

One of the more popular pasta shapes in Greece is orzo. For those unfamiliar with this small pasta, you may have had it before without realizing it. Many people try orzo and assume it's some type of white rice. It's similar in shape and texture but made with semolina flour.

In the United States, Greek-style salad might swap the orzo for rice (which is sometimes a little easier to find). No matter which version you like, orzo or brown rice salad, the main issue is that it’s not low carb. Rice and pasta, even tiny rice-shaped pasta, are still full of carbohydrates.

The rest of the ingredients in Greek salad are light and healthy. You'll find them all at your local grocery store. Usually, there are many vegetables like bell peppers, onions, tomatoes, and green or kalamata olives to capture Mediterranean flavors. Most Greek salad has herbs like mint. The ingredient that really brings it all together, though, is creamy, salty feta cheese.

Greek-style dressing is usually light. A tangy vinaigrette or lemon dressing really makes the veggies stand out. Season with some salt and pepper, and Greek-style salad just won’t quit! It’s so yummy and fresh!

Greece is right along the Mediterranean, and Greek food, in general, follows a healthy eating pattern with fresh green salads, fish, and lots of veggies. In fact, one region in Greece has been studied as a "Blue Zone"—an area where residents live the longest (other Blue Zones include regions of Italy and Japan). Blue Zone diets are often rich in vegetables, fruit, and healthy ingredients like a drizzle of olive oil.

This Mediterranean-style pasta salad contains many “blue zone” friendly ingredients, including olives. Green olives are high in healthy fats, vitamin E, and antioxidants. We also include tomatoes, which are high in lycopene, another powerful antioxidant, along with vitamin C and potassium.

It’s Skinny Rice helps keep this dish filling enough to be a main course, but it's also a perfect light meal on hot summer days (although it’s good any time of year).

ABOUT IT’S SKINNY RICE

If you've never tried It's Skinny Rice, prepare to be amazed. It’s Skinny Rice contains ZERO net carbs and only 9 calories per serving. It’s delicious and a great way to cut carbs in your meals without sacrificing taste, texture, or satisfaction.

It’s Skinny Pasta and Rice are made with konjac—a root vegetable similar to a potato, radish, or turnip. This humble little veggie makes excellent pasta and rice. It’s high in a special type of fiber called glucomannan. Studies have shown that glucomannan keeps blood sugar steady and helps you stay fuller longer.

Working with It’s Skinny couldn't be any easier! Unlike traditional rice, you don't need a specialty rice cooker or extra equipment. There's no need to boil water or try to get the exact, right texture. Instead, you open the package, drain, rinse, and it's ready to add to your recipe at the end of cooking. It's Skinny takes only 2-4 minutes to cook. It's perfect for weeknights or days when you don't feel like working over a hot stove.

We make It’s Skinny in four styles. All styles are available in our traditional recipe, as well as an organic variety. Choose your favorite style:

  • Spaghetti
  • Fettuccine
  • Angel Hair
  • Rice

Or opt for one of our variety packs. No matter what, you'll get the perfect low-carb pasta and rice for all your recipes and meals. It's Skinny is plant-based. It's ideal for the keto diet, paleo, or any low-carb meal plan. Our Pasta is kosher, gluten-free, and safe from most allergens.

Not sure what to make with It’s Skinny? Explore our new recipe database to get all the best recipes with It’s Skinny. You can use Rice or Pasta to bulk up your favorite dishes or swap out the traditional (carb-laden) version for carb-free swaps! You'll be amazed at all the healthy recipes you can make for your low carb diet with It's Skinny.

QUESTIONS ABOUT LOW-CARB GREEK RICE SALAD

Have questions about cooking this delicious dish? We have answers! The kitchen is all about experimentation—but sometimes you might also need a little guidance. Here’s how to customize and change up this low-carb Greek rice salad recipe to make it your own. Enjoy it as a side salad or a main meal.

CAN I USE DIFFERENT VEGETABLES IN THIS GREEK RICE SALAD?

Of course, you can use other vegetables. We chose red bell pepper and tomato to add a pop of gorgeous color, but you could use yellow or green peppers and any variety of tomatoes you like. Sundried tomatoes could be a nice swap (but watch the carb count). You could also use any onion—yellow onion, shallot, or green onions in place of the red onions here. Black olives are right at home (and more than appropriate for a traditional Greek salad).

If you'd like to add a few additional veggies to this salad, feel free to add any leafy green, like spinach or kale. Lightly saute the green veggies to soften, if you prefer. You could include a bit of chopped cucumber or celery in this salad for some added crunch and freshness. Sauteed zucchini would also be perfectly at home in this Mediterranean salad.

CAN I ADD SOME PROTEIN TO THIS VEGETARIAN GREEK SALAD?

We’re all about ramping up the protein in any meal! If you’d like to enjoy this salad with some sauteed chicken or shredded rotisserie chicken, it’s a great option. You could also include a little leftover turkey or any other type of meat in this dish.

Fish is another great option that sticks with the Mediterranean vibes of Greek rice salad. You could include some flaked tuna or salmon in this salad. If you like shrimp, they would also be a fantastic choice.

ARE THERE OTHER HERBS THAT GO WELL HERE?

Mint is such a bright, fresh addition to this Greek salad, but if you aren't a fan of mint (or can't get your hands on a bunch), you could also try other fresh herbs. Cilantro is a classic choice that goes well with the other ingredients and adds a ton of flavor. Basil and oregano are also nice to give it some Italian flavor.

The two most classic Greek choices in this salad are fresh parsley (flat-leaf or curly) or dill. Both options taste right at home in this salad and add a little herbal flavor that brings the other ingredients together. For other seasonings, salt, pepper, lemon zest, lemon juice, lemon pepper, or even a little paprika would be nice choices that fit the style of this salad.

LET’S COOK THIS LOW-CARB GREEK RICE SALAD

Enough chit-chat! Let's cook this delicious Greek-style cold rice salad. This great salad comes together fast and easy—ready in less than 10 minutes with very little prep time. You don't need a food processor or special equipment, just a sharp knife and a large bowl. Enjoy this salad for lunch, dinner, or even as a snack. You can also make it ahead, store it in an airtight container, and enjoy it the next day. This is a great option to get in plenty of veggies!

WATCH CHEF MICHELE WHIP THIS LOW-CARB GREEK RICE SALAD UP IN NO TIME OVER ON OUR YOUTUBE CHANNEL!

NUTRITION INFORMATION FOR LOW-CARB GREEK RICE SALAD

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Ingredients

  • Skinny Rice | It's Skinny
  • 1 package It's Skinny rice
  • 1/4 bell pepper, diced (~1/4 cup)
  • 3 large cherry tomatoes, diced
  • 1/4 cup green olives, diced
  • 1/4 red onion, diced (~1/4 cup)
  • 1/4 cup fresh mint, chopped (~1/4 cup)
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup crumbled feta cheese
  • 2.5 tbsp olive oil
  • 1.5 tbsp red wine vinegar
  • 1/8 tsp salt
  • 1/8 tsp pepper

Directions

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