You know that moment when you eat something so simple but so right… you pause for a second and think, “Why haven’t I been eating this all my life?”
Yeah—this salad does that.
It’s crunchy, creamy, lemony, a little briny from the olives, and packed with protein thanks to hearty lentils. It’s the kind of dish you make once, then it suddenly becomes your go-to for lunches, potlucks, Sunday meal prep… even those nights when it’s too hot to cook. No wilted lettuce leaves here. This one actually gets better the longer it sits.
And best of all? It’s gluten-free without even trying to be.
Let’s get into it.
Why I’m Obsessed With This Salad
A few years back, I was on a trip through the Pacific Northwest, and I stopped at this tiny coastal café in Oregon. The air smelled like salt and rosemary, and the owner—an older woman with the softest hands and wildest curly hair—offered me a lentil salad she’d made that morning.
It was perfect. Just perfect. Fresh lemon juice, soft feta, crisp cucumbers, and these tiny black olives that burst with flavor. It filled me up, didn’t weigh me down, and had me googling “Mediterranean lentil salad” before I even got back to the rental car.
When I got home, I recreated it with my own twist—fresh, local ingredients, no gluten, and pantry staples that don’t cost a fortune.
Now it’s your turn.
Serving Ideas
Here’s how I like to enjoy it:
Lunch prep: Divide into containers, toss a hard-boiled egg or grilled chicken on top if you want extra protein.
Picnic side dish: Packs well, no mayo, no wilting. Add a cold glass of lemonade and you’re set.
Meatless dinner: Serve over greens or next to a bowl of soup.
Party platter: Sprinkle some extra feta and parsley on top for color, add warm pita chips or gluten-free crackers on the side.
Pro Tips (From One Kitchen Nerd to Another)
Don’t skip the lemon zest. It adds a fragrant punch that juice alone can’t deliver.
Chop your cucumber last if you’re not eating right away. It tends to release water and soften the salad.
Make it the night before. This salad loves to sit and marinate in the fridge.
Double the dressing. Seriously. Make extra and keep it in a jar for salads or roasted veggies all week long.
Ingredient Swaps (Because Sometimes You Gotta Work With What You’ve Got)
No feta? Use cubed mozzarella or a plant-based feta if you’re dairy-free.
No Kalamata olives? Use green olives, black olives, or even capers.
No fresh parsley? Swap in basil, dill, or mint—or mix a few together.
No red wine vinegar? White wine vinegar or apple cider vinegar works fine.
Why It’s Gluten-Free—And Why That Matters
Lentils are naturally gluten-free, and everything else in this salad comes from whole, unprocessed ingredients. No sneaky additives, no hidden wheat.
If you’re buying packaged feta, mustard, or olives, just give the labels a quick scan to be safe. Most are fine, but every now and then a brand will toss in something unnecessary.
This salad is great for folks with celiac, gluten sensitivity, or anyone just trying to eat clean and light without making a big deal out of it.
The “Better-Than-Takeout” Feel
What I love most about this salad? It feels fancy, like something you’d grab from a deli case at a pricey café. But it’s made in your own kitchen with ingredients from your local grocery store or farmer’s market.
If you’ve got five minutes to prep and a pot to simmer lentils, you’ve got everything you need.
How to Store It
Store leftovers in a sealed container in the fridge.
Good for 4–5 days.
Tastes better after Day 1.
Just give it a gentle toss before serving. The olive oil tends to separate out but comes back together with a quick mix.
Print
Gluten Free Mediterranean Lentil Salad (Feta, Cucumber, Olives)
- Total Time: 40 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
A light yet filling gluten-free salad with hearty lentils, crisp veggies, and a tangy lemon vinaigrette.
Ingredients
Pantry
Green or brown lentils – 1 cup dried (don’t use red lentils—they get mushy)
Extra virgin olive oil – the good stuff if you’ve got it
Red wine vinegar – adds a sharp bite
Dijon mustard – just a tiny bit for depth
Sea salt + black pepper
Fresh Produce
English cucumber – 1 medium, diced
Cherry tomatoes – about 1½ cups, halved
Red onion – ¼ of a small one, thinly sliced
Fresh parsley – a generous handful, chopped
Lemon – zest + juice of one
From the Fridge
Feta cheese – ½ cup crumbled (go for block-style if you can)
Pitted Kalamata olives – ⅓ cup, halved
Instructions
Let’s Talk Lentils (and How Not to Ruin Them)
Lentils are picky little guys. Treat them right, and they’ll give you the texture you want—tender but not mushy.
Here’s how I do it:
Rinse your lentils like they owe you money. Seriously. Rinse them well in a fine mesh strainer under cool water.
Add them to a medium pot with 3 cups of water and a pinch of salt.
Bring to a boil, then drop to a simmer.
Simmer uncovered for 18–22 minutes. Check them at 18—they should be tender with a little bite.
Drain and rinse under cool water. Let ‘em cool completely before adding to the salad.
Hot lentils = melted feta = sad salad.
Make the Dressing
This dressing is what ties it all together—bright, tangy, and simple enough that you could use it on just about anything.
In a small jar or bowl:
¼ cup extra virgin olive oil
1½ tablespoons red wine vinegar
1 teaspoon Dijon mustard
Zest of 1 lemon
Juice of 1 lemon (around 3 tablespoons)
A pinch of sea salt and a few cracks of black pepper
Shake or whisk until it looks glossy and emulsified.
Taste. Want more zing? Add more vinegar. Too sharp? A little more oil.
Build Your Bowl
Once your lentils have cooled down, toss them into a large mixing bowl and start building the flavors.
Add in:
Diced cucumber
Halved cherry tomatoes
Thin-sliced red onion
Chopped parsley
Kalamata olives
Crumbled feta
Pour the dressing on top and toss gently—don’t crush the feta too much unless you’re into creamy pockets of surprise (I am).
Let it chill in the fridge for 30 minutes if you have the time. It’ll soak up all that good flavor and turn from “yeah that’s good” to “where has this been all my life?”
Notes
Tastes best after chilling for 30+ minutes. Easily doubles for a crowd.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 265
- Sugar: 4g
- Sodium: 530mg
- Fat: 16g
- Saturated Fat: 5g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 21g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 22mg
