I call this Mediterranean Diet Salad Dressing because it captures the essence of the Mediterranean diet — extra virgin olive oil, aromatic herbs, shaken together to create clean, bold, and simple flavors. It’s an easy way to bring flavor to a salad while adding a boost of nourishment.
Making this vinaigrette with Mediterranean flavor is so simple, you just mix everything in a jar and shake it up. Plus, it doesn’t require rare ingredients, just the best quality olive oil you can find, as it makes the base of the sauce.
Table of Contents
- Ingredients to make a healthy Mediterranean Dressing
- How to Choose a Good Extra Virgin Olive Oil
- How I Adapt It
- Other Mediterranean anti-inflammatory herbs to add to your salad dressing
- Serving Ideas
- Other anti-inflammatory salad dressing
Since I started following the Mediterranean diet and making more recipes from scratch due to my health condition, I haven’t bought salad dressing from the store. This quick pour-it and shake-it Mediterranean vinaigrette has become my go-to all-natural salad dressing packed with antioxidant goodness.
🌿 RECIPE HIGHLIGHTS
- It’s ready in 5 minutes with pantry staples.
- Lasts up to 2 weeks in the fridge, so I make a small jar every Sunday.
- Fits the Mediterranean diet principles perfectly (extra virgin olive oil + fresh herbs).
- It’s my fallback when I don’t want to think too hard about dressing my salad.
Ingredients to make a healthy Mediterranean Dressing
- Extra virgin olive oil – I use 3/4 cup or 200ml of extra virgin olive oil.
- Apple cider vinegar/wine vinegar (5 tbsp) – I use apple cider vinegar. Wine vinegar is an excellent substitute due to the fruity and same effect of acidity on food. Red wine vinegar contains an antioxidant called Anthocyanin, while apple cider is rich in Phloridzin, which both promote many health benefits.
Substitute: Replace vinegar with freshly squeezed lemon juice. It boosts Vitamin C while still giving you the bright, acidic flavor you need.
- Dijon mustard (1 tbsp) – Adds a tangy depth and creamy richness to the dressing, helping it emulsify.
- Oregano (1 tbsp) – Works well fresh or dried. Fresh oregano gives fresh flavor, while dried oregano is more concentrated. Use 1 tbsp dried oregano or 2–3 tbsp freshly chopped leaves.
- Fresh thyme – Brings a fragrant, earthy aroma. I use two stalks: wash them, strip the leaves from the stems with your fingers, and chop lightly. If using dried thyme, add about 1 tsp.
- Fresh parsley (20 g) – Chop the leaves finely after removing them from the stalks for a fresh, herbal lift.
- Salt & pepper – Season with 1 ½ tsp salt and ½ tsp freshly ground black pepper. (Adjust to taste).
How to Choose a Good Extra Virgin Olive Oil
- Look for “Extra Virgin” and “First Cold Pressed” on the label.
- Check the expiration date — good brands always include one.
- Color can vary, but a fresh EVOO often has a greenish hue.
- Choose dark glass bottles to protect from sunlight.
- Don’t assume the most expensive is the best — balance quality with what fits your budget.
How I Adapt It
- When my Asian palate craves sweetness, I toss fresh fruit (like sliced apple, grapes, or mango) into the salad instead of adding sugar to the dressing.
- When I want something punchier, I grate a small piece of garlic.
Other Mediterranean anti-inflammatory herbs to add to your salad dressing
- Rosemary
- Basil
- Dills
- Coriander
- Garlic
- Sage
- Tarragon
Serving Ideas
- Toss with cucumbers, tomatoes, and olives for a quick Greek-inspired salad.
- Drizzle the oil over leafy vegetables like kale, spinach, radicchio, or a combination of these, and gently massage them to mix.
- Drizzle over roasted veggies, pumpkin, zucchini, and bell peppers.
- Use as an herb-infused oil when cooking meat, chicken, and seafood.
Other anti-inflammatory salad dressing
Mediterranean Diet Salad Dressing
200
ml5
minutes1674
kcalA simple pour-and-shake vinaigrette with Mediterranean herbs that’s fresh, all-natural, and full of antioxidant goodness.
Ingredients
3/4 cup /200ml of Extra virgin olive oil
5 tbsp Apple cider vinegar/wine vinegar
1 tbsp 1 tbsp of Dijon mustard
1 tbsp Dried oregano
2 sprig Fresh thyme – thinly chopped
A bunch Fresh parsley – thinly chopped
1/2 tsp Black pepper
1 1/2 tsp Salt
Directions
- Add all ingredients to a clean glass jar.
- Shake until everything combines.
- Taste and adjust salt or acidity as needed.
- Store in the fridge for up to 2 weeks. Shake before each use.
Recipe Video
Notes
- This dressing follows a 13:5:1 ratio, close to the classic 3:1 vinaigrette but slightly tangier, which balances the richness of olive oil.
🥣 Did you try this recipe? Share your thoughts in the comments below.
