Simple Romaine Salad with Onion & Cucumber – Healthy Low-Calorie Side Dish
Looking for a healthy, easy salad to pair with your dinner or prep for the week? This simple romaine salad brings together crisp romaine lettuce, red onion, cucumber, and a homemade dressing made with olive oil, vinegar, and classic Italian seasoning. It’s a delicious, lightly dressed salad perfect for anyone looking for gluten-free, dairy-free, or keto-friendly salad ideas.
Recipe at a Glance
· Prep Time: 10 minutes
· Total Time: 10 minutes
· Servings: 4
· Calories: 150 per serving
· Protein: 2g per serving
Why You’ll Love This recipe
· Gluten-free and vegan-friendly
· Quick to make with everyday ingredients
· Naturally low calorie and high in fiber
· A healthy salad side that complements grilled meat or vegetarian mains
· Great for keto and dairy-free diets
· Perfect for lunch or meal prep
Ingredients
· 1 head romaine lettuce, chopped
· ½ red onion, thinly sliced
· ½ cucumber, chopped
· 1 tablespoon Italiano spice
· 1 teaspoon salt
· ½ teaspoon garlic powder
· ½ cup olive oil
· ½ oz white vinegar
Instructions
1. Step 1: Trim and slice romaine. Wash, dry, and chop the romaine lettuce into bite-sized pieces.
2. Step 2: Slice the red onion and cucumber. Soak the onion in cold water for 5 minutes to mellow the bite.
3. Step 3: Mix the dressing. In a bowl, whisk olive oil, white vinegar, Italiano spice, garlic powder, and salt.
4. Step 4: Dress the salad. Combine the romaine, cucumber, and onion in a large bowl. Drizzle with dressing and toss gently.
5. Step 5: Serve immediately or store in the fridge for up to 2 days. Add flaky sea salt (Maldon) before serving for an extra gourmet touch.
Nutrition
· Calories: 150
· Protein: 2g
· Fiber: 2g
Variations & Substitutions
· Add grilled chicken or tofu to boost protein.
· Top with berries or peaches for fruity flavor.
· Add parmesan, crumbled feta or goat cheese.
· Use lemon juice in dressing for extra brightness.
· Mix in chickpeas or quinoa for more substance.
Storage & Meal Prep Tips
This simple salad stores well if you keep the dressing separate. Combine vegetables and cheese in a sealed container and store in the fridge for up to 2 days. Toss with dressing just before serving to keep everything crisp and fresh.
Frequently Asked Questions
Q: Can I use a different vinegar?
A: Yes. White wine vinegar or rice wine vinegar both work beautifully.
Q: Is this salad keto-friendly?
A: Absolutely. It’s low in carbs and high in healthy fats from olive oil.
Q: Can I make this for a crowd?
A: Yes! Double or triple the ingredients and prep the dressing separately until ready to serve.
Q: What’s the best way to meal prep this salad?
A: Keep the dressing separate and toss just before eating to preserve texture.
Q: Can I make this salad without dairy?
A: Yes. This recipe is naturally dairy-free and perfect for those avoiding cheese.
Final Thoughts
This chopped romaine lettuce salad is one of the easiest green salad recipes you can make—ready in minutes and bursting with flavor. Whether you’re planning a light lunch, a salad accompaniment to meat, or a vegan side dish for dinner, this healthy romaine salad is a flexible, crowd-pleasing favorite. Try it today and enjoy a clean, gluten-free salad option that fits effortlessly into your routine.
Tried this recipe? Let us know what you think leave a comment below—What would you add to enhance?
