• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Honest Spoonful logo
  • About
  • Recipes
  • AIP Resources
  • Simple as AIP
  • Beth Blends
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
  • About
  • Recipes
  • AIP Resources
  • Simple as AIP
  • Beth Blends
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • search icon
    Homepage link
    • About
    • Recipes
    • AIP Resources
    • Simple as AIP
    • Beth Blends
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Diet

    AIP Mediterranean Salad

    May 24, 2021 · 3 Comments

    May 24, 2021 by Beth 3 Comments

    258 shares
    • Share
    • Tweet
    Jump to Recipe Print Recipe
    pouring Red Wine Vinagrette Dressing over an AIP Mediterranean Salad

    A simple recipe for an AIP Mediterranean Salad. Romaine lettuce is the base for lots of onions, tomatoes (AIP Reintroduction), kalamata olives and homemade Red Wine Vinaigrette Dressing. This recipe is allergy friendly and suits the autoimmune protocol (AIP) and paleo diets.

    AIP Mediterranean Salad on plate

    What vegetables can you eat on AIP diet?

    Lots and lots of vegetables. I realize eliminating nightshades like eggplant, tomatoes and potatoes may seem like the vegetables you can eat are severely restricted, but you’d be wrong. There are so many AIP vegetables to enjoy like the lettuce, onions and olives in this recipe. If you’re looking for a list of recipes, check out my AIP Vegetables Recipes post.

    Are onions allowed on AIP?

    Yes. Alliums in general are allowed during the elimination phase of the AIP diet.

    platter and plate of AIP Mediterranean Salad with Red Wine Vinaigrette

    Are olives allowed on AIP diet?

    Again, yes! Whether you’re eating olives whole or as olive oil, they are allowed during the elimination stage of the AIP diet. Just make sure to read the ingredients before consuming any prepackaged food item. While olives are AIP friendly, not all the ingredients used to package the olives or oil are also AIP friendly. That means you need to read the labels and make sure you know exactly what’s included before eating something you shouldn’t.

    Why are tomatoes inflammatory?

    Tomatoes are a nightshade. And nightshades are inflammatory and a stage 4 reintroduction. If you would like additional information about nightshades, here’s an article from The Paleo Mom.

    I’ve included the tomatoes in this recipe because AIP isn’t forever. You should start the AIP diet with the mindset that you will be reintroducing food back in as soon as possible. It’s good to remember that the AIP diet is meant to give you time to heal so you can have the least restrictive diet possible. And it’s really easy to omit if you’re not quite ready to be eating nightshades.

    If you have already reintroduced tomatoes, congratulations! That's amazing. Enjoy the salad!!

    forkful of AIP Mediterranean Salad

    How to make AIP Mediterranean Salad

    1. To make the Red Wine Vinaigrette Dressing, combine all of the ingredients in a mason jar and shake well or use an immersion blender to combine the dressing. Store in an airtight container in the refrigerator until you are ready to use. When ready to use remove the jar from the refrigerator at least 30 minutes prior to using so that the olive oil will no longer be solid.

    2. To make the salad, place the lettuce cut side up on a platter. Sprinkle the lettuce with onions and olives. If using, place the tomatoes on the platter as well.

    placing tomato on AIP Mediterranean Salad

    3. Serve with the Red Wine Vinaigrette Dressing.

    pouring Red Wine Vinaigrette Dressing on AIP Mediterranean Salad

    Tips for making the BEST AIP Mediterranean Salad

    • The honey can seize up so it may be best to use a blender if using this ingredient.
    • Blending the dressing will allow it to emulsify. That means it will combine together and stay together.
    • If you shake or stir the dressing, it will separate. You’ll need to stir or shake before each use.
    • If raw onions are an issue for you, try these Easy Pickled Red Onions.
    • If you would like to add some crunch to this salad, try using pork rinds as a crouton substitute.

    If you liked this recipe, check out these AIP salad recipes.

    • Melon and Prosciutto Salad Platter with Lemon Salad Dressing
    • Chopped Salad
    • AIP Thanksgiving Leftover Salad with Cranberry Vinaigrette
    • Olive Garden’s Famous House Salad Copycat
    • Cucumber Herb Salad
    • Simple Avocado Tuna Salad
    • Roasted Squash Beef and Arugula Salad
    • Cucumber Dill Salad

    Love seeing my delicious recipes? You can also FOLLOW ME on FACEBOOK, INSTAGRAM and PINTEREST to see more delicious food and what I’m up to.

    A simple recipe for an autoimmune protocol approved Mediterranean Salad. Romaine lettuce is the base for lots of onions, tomatoes, kalamata olives and homemade Mediterranean Salad Dressing. This recipe is allergy friendly (gluten, dairy, shellfish, nut, egg, and soy free) and suits the autoimmune protocol (AIP) and paleo diets.
    Print Recipe

    Mediterranean Salad

    A simple recipe for an AIP Mediterranean Salad. Romaine lettuce is the base for lots of onions, tomatoes (AIP Reintroduction), kalamata olives and homemade Red Wine Vinaigrette Dressing. This recipe is allergy friendly and suits the autoimmune protocol (AIP) and paleo diets.
    Prep Time15 mins
    Total Time15 mins
    Course: Salad
    Cuisine: American, Mediterranean
    Servings: 4
    Calories: 290kcal
    Author: Beth Chen

    Ingredients

    For the dressing

    • ½ cup Extra Virgin Olive Oil
    • ¼ cup Red Wine Vinegar
    • 1 teaspoon Honey or Maple Syrup
    • 1 teaspoon Garlic Powder
    • 1 teaspoon Dried Oregano
    • ½ teaspoon Salt

    For the salad

    • 3 heads of Romaine Lettuce sliced down the middle
    • 1/2 Red Onion thinly sliced
    • 1 cup Cherry Tomatoes AIP Reintroduction, optional
    • 1/2 cup Kalamata Olives sliced
    • Mediterranean Salad Dressing

    Instructions

    • To make the Red Wine Vinaigrette Dressing, combine all of the ingredients in a mason jar and shake well or use an immersion blender to combine the dressing. Store in an airtight container in the refrigerator until you are ready to use. When ready to use remove the jar from the refrigerator at least 30 minutes prior to using so that the olive oil will no longer be solid.
    • To make the salad, place the lettuce cut side up on a platter. Sprinkle the lettuce with onions and olives. If using, place the tomatoes on the platter as well.
    • Serve with the Red Wine Vinaigrette Dressing.

    Notes

    • The honey can seize up so it may be best to use a blender if using this ingredient.
    • Blending the dressing will allow it to emulsify. That means it will combine together and stay together.
    • If you shake or stir the dressing, it will separate. You’ll need to stir or shake before each use.
    • If raw onions are an issue for you, try these Easy Pickled Red Onions. They may be a little easy to digest.
    • If you would like to add some crunch to this salad, try using pork rinds as a crouton substitute.

    Nutrition

    Calories: 290kcal | Carbohydrates: 6g | Protein: 1g | Fat: 30g | Saturated Fat: 4g | Sodium: 562mg | Potassium: 162mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2078IU | Vitamin C: 10mg | Calcium: 23mg | Iron: 1mg

    Helpful Info for All Recipes

    • I always use extra virgin olive oil in all of my recipes unless stated otherwise.
    • I always use Himalayan sea salt or Celtic sea salt, unless otherwise noted.
    • The majority of my recipes are strict AIP or include notations for reintroductions. However, while I make every effort to label non-AIP ingredients and recipes sometimes, they slip past me. If you have questions, please ask in advance.

    Did you make this recipe? I love hearing your thoughts on my recipes so please rate and comment below.

    « AIP Italian Meatballs
    AIP Salad Dressings »

    Reader Interactions

    Comments

    1. Margaret says

      October 22, 2021 at 11:44 pm

      5 stars
      It looks pretty and tastes even better!

      Reply
    2. Cathy says

      October 22, 2021 at 6:58 pm

      5 stars
      Beautiful salad. It was delicious.

      Reply
      • Beth says

        October 22, 2021 at 7:04 pm

        Very colorful! Thanks.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Beth Chen from Bon Aippetit

    Hey I'm Beth!
    If you're looking for AIP, Paleo or Allergy friendly recipes then you've come to the right place. Here you'll find lots of nutritious and delicious recipes with the occasional clean living lifestyle tips. Just because you have food restrictions doesn't mean that you can't enjoy life. BON AIPPETIT!

    More about me →

    Seasonal

    • chopsticks in bowl of chicken feet soup with lotus root
      Chicken Feet Soup
    • punch glass with non alcoholic Christmas punch, citrus slices and cranberries
      Easy Non Alcoholic Christmas Punch (AIP)
    • close up bowl of air frued radishes
      Air Fryer Radishes
    • cocoa dusted truffle on white plate
      Cocoa Dusted Truffles (Dairy Free, AIP Option)

    Popular

    • bowls of sweet potato glass noodles with vegetables and chopsticks
      Sweet Potato Glass Noodles Stir Fry (Japchae)
    • bowl of char siu pork tenderloin with bok choy
      Char Siu Sauce
    • halibut fillet with parsley and lemon slices on plate
      Air Fryer Halibut
    • white bowl of applesauce with apples in background
      Homemade Unsweetened Applesauce (AIP)

    Featured In

    as featured in brand logos

    Footer

    ↑ back to top

    The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. To read our list of policies, click here.

    Copyright © 2022 The Honest Spoonful