Watermelon Feta Salad

We recently were visiting some family on our Summer vacation and went to a Greek restaurant for lunch. I ordered this Watermelon Feta Salad on the side and it was amazing! As soon as I arrived back home, I had to re-create this delicious salad recipe. It’s so refreshing this time of year!

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Ingredients:

Salad

Romaine lettuce (chopped into bite size pieces)

Watermelon (cut into bite-sized cubes) 

Roma or slicer tomatoes (cut into cubes or wedges)

Cucumber, thinly sliced or diced (English cucumber works well)

Feta cheese, crumbled or cubed

Red onion, thinly sliced

Fresh mint or lemon balm leaves, chopped or torn (optional)

Honey Dijon Dressing

Extra virgin olive oil

Dijon mustard

Balsamic vinegar 

Fresh lime or lemon juice

Garlic, minced

Sea salt & freshly ground black pepper, to taste

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How To Make Watermelon Feta Salad

1. Prep the ingredients:

Cube the watermelon and tomatoes, slice the cucumber and red onion, and chop the mint/lemon balm.

2. Assemble the salad:

In a large bowl, add the lettuce on the bottom, gently combine the watermelon, tomatoes, cucumber, and red onion.

3. Add feta:

Sprinkle feta on top.

4. Make the dressing:

In a small bowl or mason jar (with lid), whisk/shake together balsamic vinegar, Dijon mustard, lime/lemon juice, salt, and pepper. Add the olive oil and give it a good shake or stir.

5. Toss & serve:

Drizzle dressing over the salad just before serving. Gently toss to coat (or leave layered for a pretty presentation). Top with fresh mint/lemon balm. Serve immediately.

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Tips

For a sweeter twist, use honey instead of balsamic vinegar.

Chill the watermelon beforehand for a refreshing summer side dish.

Can be made 1-2 hours ahead, but add the dressing just before serving to keep it crisp.

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Tools Used in This Recipe

Bowl

Mason Jar and Lid

Tongs

Cutting Board

Watermelon Nutrition

When you think of Summer, you think of watermelon. It’s cold, refreshing and tastes delicious. Let’s see if watermelon is healthy or not for us.

Key Vitamins & Minerals:

• Vitamin C: ~12.5 mg (14% DV)
• Vitamin A (from beta-carotene): ~865 IU (17% DV)
• Potassium: ~170 mg (5% DV)
• Magnesium: ~15 mg (4% DV)
• Lycopene: ~6,500 mcg
  (a powerful antioxidant, gives watermelon its red color)

Health Benefits:

• Hydration: High water content keeps you cool and hydrated.
• Antioxidants: Lycopene and vitamin C help reduce oxidative stress.
• Heart Health: Lycopene may support cardiovascular health.
• Muscle Recovery: Contains citrulline, an amino acid that may reduce muscle soreness.

*DV=daily value

Optional Ad-Ins

Avocado (cubed) – a good fat that makes this salad creamy and nutritious.

Arugula for a peppery green layer – high in vitamin K, aids digestion and supports with cellular health.

Toasted pecans – high in antioxidants and healthy fats, supports heart health and brain function.

Pumpkin Seeds – excellent plant-based protein source, rich in magnesium and zinc for muscle, mood, and immune function, contains tryptophan, which supports sleep and serotonin production.

Seedless or SeededWatermelon

There seems to be a controversy whether to eat seedless or seeeded watermelon. Let’s see which one is best!

Seedless Watermelon

Pros:

Convenience: Easier and faster to eat—no spitting or picking out seeds.

Sweetness: Often bred to be sweeter and more tender.

Popular for kids and salads.

Cons:

Slightly lower in some micronutrients, though the difference is minimal.

Technically a hybrid (not GMO), created by crossing two types of watermelon.

Seeded Watermelon

Pros:

Natural and traditional variety—some people prefer the texture and flavor.

Seeds are edible and nutritious:

High in magnesium, zinc, iron, protein, and healthy fats.

Can be roasted like pumpkin or sunflower seeds.

Cons:

Less convenient—many people find removing seeds annoying.

Harder to find in some grocery stores.

Bottom Line:

• For ease and everyday eating: Go with seedless.

• For nutrition and whole-food preference: Seeded is great—especially if you roast the seeds.

Reources:

Naz A, Butt MS, Sultan MT, Qayyum MM, Niaz RS. Watermelon lycopene and allied health claims. EXCLI J. 2014 Jun 3;13:650-60. PMID: 26417290; PMCID: PMC4464475.

Karimi E, Abaj F, Gholizadeh M, Asbaghi O, Amini MR, Ghaedi E, Hadi A. Watermelon consumption decreases risk factors of cardiovascular diseases: A systematic review and meta-analysis of randomized controlled trials. Diabetes Res Clin Pract. 2023 Aug;202:110801. doi: 10.1016/j.diabres.2023.110801. Epub 2023 Jun 25. PMID: 37369281.

Borecka M, Karaś M. A Comprehensive Review of the Nutritional and Health-Promoting Properties of Edible Parts of Selected Cucurbitaceae Plants. Foods. 2025 Mar 29;14(7):1200. doi: 10.3390/foods14071200. PMID: 40238346; PMCID: PMC11989026.

Batool M, Ranjha MMAN, Roobab U, Manzoor MF, Farooq U, Nadeem HR, Nadeem M, Kanwal R, AbdElgawad H, Al Jaouni SK, Selim S, Ibrahim SA. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel). 2022 May 24;11(11):1394. doi: 10.3390/plants11111394. PMID: 35684166; PMCID: PMC9182978.

Hart TL, Kris-Etherton PM, Petersen KS. Nutrient Displacement Associated with Replacing Intake of Usual Snacks with Pecans: An Exploratory Analysis of a Randomized Controlled Trial. Curr Dev Nutr. 2025 Apr 9;9(5):107438. doi: 10.1016/j.cdnut.2025.107438. PMID: 40386548; PMCID: PMC12083908.

I hope you enjoy this Watermelon Feta Salad all Summer long! As always, tag me over on Instagram and show me how you make this yummy side dish.