The Ultimate Summer Side Dish
Ingredients
- 4 cups cubed seedless watermelon about 1/2 a small watermelon
- 1 cup crumbled feta cheese block feta is best
- 1 English cucumber halved lengthwise and sliced
- ¼ cup thinly sliced red onion
- ¼ cup fresh mint leaves torn
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lime juice or lemon juice
- Salt and freshly ground black pepper to taste
Instructions
- Prepare the ingredients: Cube the watermelon, crumble the feta, slice the cucumber and red onion, and tear the mint leaves.
- Make the dressing: In a small bowl, whisk together the extra virgin olive oil and fresh lime juice. Season with a pinch of salt and pepper.
- Combine: In a large serving bowl, gently combine the watermelon, feta, cucumber, red onion, and mint.
- Toss and serve: Drizzle the dressing over the salad and toss very gently to combine. Serve immediately for the crispiest, freshest texture.
Beat the heat with this 5-star watermelon feta salad! Perfectly balancing sweet watermelon, salty feta, and fresh mint, this 10-minute no-cook recipe delivers:
✔️ 92% hydration from antioxidant-rich watermelon
✔️ Gut-healthy probiotics from traditional feta
✔️ Restaurant-quality flavor with just 6 ingredients
Ideal for: Summer BBQs • Meal prep • Healthy potlucks
Why Better:
✔️ Hydrating & refreshing – 92% water content in watermelon
✔️ Balanced flavors – Sweet watermelon, salty feta, and fresh mint in every bite
✔️ Ready in 10 minutes – No cooking required
✔️ Nutrient-rich – Packed with lycopene, vitamin C, and healthy fats
Why This Watermelon-Feta Salad Works
This watermelon and feta salad isn’t just delicious—it’s a nutritional powerhouse. Here’s why it’s a summer staple:
- Hydration Boost: Watermelon is 92% water, making it perfect for hot days.
- Sweet & Salty Balance: The natural sugars in watermelon pair perfectly with tangy feta cheese.
- Antioxidant-Rich: Watermelon contains lycopene (a potent antioxidant), while mint adds digestive benefits.
- Quick & Easy: No cooking required—just chop, toss, and serve!
Pro Tip: Add a drizzle of balsamic glaze for extra depth of flavor.
Feta Watermelon Mint salad Full Ingredient Breakdown (Science-Backed Benefits)
🍉 Watermelon
- Hydration: 92% water content helps prevent dehydration.
- Lycopene: A powerful antioxidant linked to heart health (Journal of Agricultural and Food Chemistry, 2022).
- Vitamin C: Supports immunity and skin health.
🧀 Feta Cheese
- Protein & Calcium: Helps keep you full and supports bone health.
- Probiotics: Traditional feta contains gut-friendly bacteria.
🌿 Fresh Mint
- Digestive Aid: Peppermint soothes bloating and indigestion (Phytotherapy Research, 2021).
- Refreshing Flavor: Brightens the entire dish.
🫒 Extra Virgin Olive Oil
- Healthy Fats: Supports nutrient absorption (fat-soluble vitamins).
- Anti-Inflammatory: Rich in polyphenols.
🍋 Lime Juice
- Vitamin C Boost: Enhances iron absorption from greens.
- Zesty Flavor: Balances the sweetness of the melon.
Chef’s Tip: For extra crunch, add cucumber slices or toasted almonds.
Serving Suggestions & Variations
🍴 Best Ways to Serve
- BBQ Side Dish: Pairs perfectly with grilled chicken or fish.
- Light Lunch: Add grilled shrimp for extra protein.
- Brunch Favorite: Serve with poached eggs and avocado toast.
🔄 Delicious Variations
- Watermelon Cucumber Feta Salad – Add 1 cup sliced cucumber for extra crunch and freshness.
- Balsamic Watermelon Feta Salad – Drizzle 1–2 tsp balsamic glaze for a sweet-tangy finish.
- Watermelon Feta Avocado Salad – Add diced avocado for creaminess and healthy fats.
- Spicy Watermelon Feta Salad – Sprinkle chili flakes or add sliced jalapeños for a kick.
- Mediterranean-Style Watermelon Salad – Add Kalamata olives, red onion, and a pinch of oregano.
- Vegan Watermelon Feta Salad – Use plant-based feta and extra mint.
- Herbed Watermelon Salad – Replace mint with basil or cilantro for a different flavor profile.
- Grilled Watermelon Salad – Lightly grill watermelon slices before cubing for a smoky twist.
Nutrition Facts & Health Benefits
📊 Per Serving (Approx.)
- Calories: 180
- Protein: 5g
- Carbs: 15g (natural sugars)
- Fats: 10g (healthy fats from olive oil & feta)
❤️ Health Benefits
✔️ Hydrates & cools the body (perfect for summer)
✔️ Supports heart health (lycopene + olive oil)
✔️ Boosts digestion (mint & probiotics in feta)
If you enjoy Watermelon-Feta Salad recipes, you’re going to love this salad
FAQs About Watermelon Feta Salad
Can I make this salad ahead of time?
Yes! But add feta and mint just before serving to prevent sogginess.
Is watermelon high in sugar?
It contains natural sugars, but the glycemic load is low due to high water and fiber content.
Can I use other cheeses?
Goat cheese or halloumi work well for a different twist.
Is watermelon-feta salad healthy?
Yes! This salad is low-calorie, hydrating, and rich in vitamins (A, C) and antioxidants (lycopene). Feta adds protein and calcium, while olive oil provides heart-healthy fats.
How many calories are in watermelon-feta salad?
📊 ~180 calories per serving (1 cup):
- 15g carbs (natural sugars from watermelon)
- 10g fat (healthy fats from olive oil & feta)
- 5g protein
Is watermelon too high in sugar?
🍬 No—it’s low-glycemic! Watermelon has natural sugars, but its high water/fiber content prevents blood sugar spikes (American Diabetes Association, 2023).
Can I eat this salad on a keto diet?
⚠️ Modify it: Reduce watermelon to ½ cup and add more feta/olives. Net carbs: ~8g per serving.
Does feta cheese have probiotics?
🦠 Traditional feta does! Made from sheep/goat milk, it contains gut-friendly bacteria (Journal of Dairy Science, 2022).
What are the benefits of lycopene in watermelon?
❤️ Heart & skin health: Lycopene reduces oxidative stress and may lower LDL cholesterol (Nutrition Reviews, 2021).
Can I make this salad ahead of time?
⏳ Partial prep: Store chopped watermelon separately; add feta/mint last minute to avoid sogginess.
Is this salad good for hydration?
💧 Yes! Watermelon is 92% water + electrolytes (potassium), ideal for post-workout or hot days.
Can I substitute feta cheese?
🧀 Try: Goat cheese (similar tang) or vegan feta (for dairy-free). Avoid mozzarella—it’s too mild.
Does mint aid digestion?
🌿 Yes! Peppermint soothes bloating and IBS symptoms (Phytotherapy Research, 2021).
More Summer Salads
- Classic Potato Salad: A Timeless Summer Side Dish.
- Rustic Bacon & Avocado Bistro Salad.
Tried this recipe? Share your twist in the comments below!
