This Mediterranean Beet and Yogurt Salad is a delightful fusion of earthy, sweet roasted beets and tangy Greek yogurt, finished with olive oil, garlic, herbs, and a pop of lemon. Perfect as a cooling side dish or a light lunch, this salad is as beautiful as it is nutritious.
Inspired by Eastern Mediterranean flavors, it delivers a vibrant pink hue and a refreshing taste that pairs well with grilled meats, pita bread, or falafel. Whether you’re looking to wow guests at a dinner party or simply spice up your weekday meals, this salad is a delicious, healthy addition to your repertoire.
Why You’ll Love This Salad
This salad isn’t just visually stunning—it’s packed with flavor, texture, and health benefits. The sweet and earthy taste of beets pairs perfectly with creamy Greek yogurt, while lemon and garlic provide a zingy contrast. The addition of fresh herbs like dill or mint elevates the freshness, making it perfect for warm weather.
Rich in fiber, probiotics, and essential vitamins, this salad is a nutrition powerhouse. It’s also incredibly versatile—you can enjoy it cold as a side dish, spread it on toast, or serve it with pita as a dip. Best of all, it’s easy to make, gluten-free, vegetarian, and customizable to your preference.
If you’re trying to eat healthier without sacrificing taste, this salad checks all the boxes. It’s light but satisfying, easy to meal-prep, and will become a go-to staple in your kitchen.
Ingredients (Detailed)
Here’s what you’ll need to create this flavorful Mediterranean Beet and Yogurt Salad:
Beets (3 medium-sized): Roasted or boiled until tender, then peeled and diced or grated. Their natural sweetness and vibrant color are the stars of this dish.
Greek Yogurt (1 cup): Use full-fat for the creamiest texture and richest flavor. Yogurt adds a tangy depth and smooth consistency.
Garlic (1 small clove, finely minced): Provides a subtle kick and classic Mediterranean aroma.
Lemon Juice (2 tablespoons): Freshly squeezed lemon enhances brightness and balances the beets’ sweetness.
Olive Oil (2 tablespoons): Use extra virgin olive oil for authentic Mediterranean taste and added richness.
Fresh Dill or Mint (2 tablespoons, chopped): Optional but highly recommended for a refreshing herbal lift.
Salt and Black Pepper (to taste): Enhances the overall flavor and balances acidity.
Optional: A sprinkle of crushed walnuts or crumbled feta can add extra texture and depth.
Nutrition Facts (Per Serving)
- Calories: 170
- Protein: 6g
- Fat: 9g
- Carbohydrates: 16g
- Fiber: 3g
- Sugar: 12g
- Vitamin C: 15% DV
- Calcium: 10% DV
- Iron: 6% DV
Recipe Tips
- Roast the Beets: Roasting brings out a deeper sweetness than boiling. Wrap in foil and bake at 400°F (200°C) for 40–50 minutes.
- Cool Completely: Let the beets cool before mixing with yogurt to prevent curdling and maintain color contrast.
- Use Fresh Herbs: Dill, mint, or parsley adds brightness—choose based on your taste.
- Grate or Dice: Grated beets blend more smoothly into the yogurt, while diced beets give more texture.
- Chill Before Serving: Refrigerate for 30 minutes before serving to let the flavors meld and intensify.
Make-Ahead Tips
This salad is ideal for meal prep and can be made ahead of time without losing its flavor or texture. You can roast or boil the beets up to 3 days in advance. Store them in an airtight container in the fridge, then assemble the salad when you’re ready to eat.
If preparing the entire salad ahead, mix all ingredients except fresh herbs. Add chopped herbs just before serving to preserve their color and flavor. This dish actually tastes better after a few hours in the fridge, as the yogurt absorbs the beet juice and all the flavors meld together.
Store leftovers in an airtight container in the refrigerator for up to 3 days. It’s not freezer-friendly, but it’s so easy and quick to make that fresh is always best.
Detailed Tips for Making a Better Beet Yogurt Salad
The key to an exceptional beet and yogurt salad lies in the balance of textures and flavors. Roasting the beets instead of boiling adds depth and sweetness that plays beautifully with tangy yogurt. Be sure to peel the beets while they’re still warm—it’s easier, and the skins come off more cleanly.
Use full-fat Greek yogurt for the richest and creamiest result. If you prefer a lighter version, you can substitute with low-fat, but avoid non-fat as it may become watery when mixed with beets. Also, make sure your yogurt is thick—if it’s too runny, strain it before mixing.
Finally, season well. Beets and yogurt are mild on their own, so salt, garlic, and lemon are essential to wake up the flavors. Taste and adjust until the balance feels right. A little extra drizzle of olive oil and some fresh herbs on top will make this dish look as beautiful as it tastes.
Mediterranean Beet and Yogurt Salad Recipe Card
Prep Time: 10 minutes
Cook Time: 45 minutes (for roasting beets)
Total Time: 55 minutes
Servings: 4
Ingredients:
- 3 medium beets (roasted or boiled, peeled, and grated or diced)
- 1 cup full-fat Greek yogurt
- 1 small garlic clove, finely minced
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh dill or mint (optional), chopped
- Salt and black pepper to taste
Instructions:
- Roast or boil the beets until tender. If roasting, wrap in foil and bake at 400°F (200°C) for 40–50 minutes. Let them cool, peel, and grate or dice.
- In a large bowl, combine the Greek yogurt, garlic, lemon juice, and olive oil. Stir well to blend.
- Fold in the cooled beets and mix until the color is evenly distributed.
- Season with salt and pepper to taste. Add fresh herbs, if using.
- Refrigerate for 30 minutes before serving. Drizzle with a bit more olive oil and garnish with herbs before serving.