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.
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.
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!!
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.
3. Serve with the Red Wine Vinaigrette Dressing.
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
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Mediterranean Salad
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
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.
It looks pretty and tastes even better!
Beautiful salad. It was delicious.
Very colorful! Thanks.