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Day 5 Lunch: Olives, Feta, Cucumber + Roasted Red Peppers

Prep Time:

5 minutes

Cook Time:

0 Minutes

Serves:

1

Level:

Beginner

About the Recipe

A vibrant Mediterranean-inspired platter loaded with salty olives, creamy feta cheese, crisp cucumber slices, and smoky roasted red peppers. This nutrient-dense, low-carb dish is full of healthy fats, fiber, and bright flavors.

Ingredients

Mediterranean Platter:

  • 6-8 olives (see olive variety options below)

  • ¼ cup feta cheese, cubed or crumbled (sheep’s milk feta preferred)

  • ½ medium cucumber, sliced into rounds or sticks

  • ¼ cup roasted red peppers, sliced (see pepper variety options below)

  • 1 tablespoon extra-virgin olive oil (optional for drizzling)

  • Pinch of sea salt (optional for cucumbers)

  • Freshly ground black pepper (optional for seasoning)


Olive Varieties & Flavor Profiles:

  1. Kalamata (Classic Choice): Rich, tangy, and slightly smoky with a briny bite. Perfect for a traditional Mediterranean taste.

  2. Castelvetrano (Mild & Buttery): Bright green with a mild, slightly sweet flavor and buttery texture.

  3. Gaeta (Soft & Briny): Wrinkled, tender, and slightly tangy. Ideal for a deeper, briny profile.

  4. Manzanilla (Classic Spanish): Firm and mildly salty with a slightly nutty flavor. Often stuffed with pimentos.


Roasted Pepper Varieties & Flavor Profiles:

  1. Red Bell Peppers (Sweet & Smoky): Mildly sweet with a touch of smokiness after roasting.

  2. Piquillo Peppers (Tangy & Sweet): Spanish peppers with a slightly tangy and smoky flavor.

  3. Cherry Peppers (Mildly Spicy): Small, round peppers with a hint of heat and tang.

  4. Hungarian Wax Peppers (Mild Heat): Slightly spicy with a bright, fruity flavor.

  5. Banana Peppers (Mild & Sweet): Mild, tangy, and slightly sweet—adds a gentle pop of flavor.

Preparation

Assemble Platter:

  1. Arrange Ingredients: Arrange olives, feta cheese, cucumber slices, and roasted peppers neatly on a plate or serving board.

  2. Drizzle with Olive Oil (Optional): Drizzle with extra-virgin olive oil for added richness.

  3. Season Lightly (Optional): Sprinkle sea salt over cucumber slices and a touch of black pepper for extra seasoning if desired.

  4. Serve & Enjoy: Serve immediately for a fresh, satisfying meal.


Tips to Make it Even Easier:

  • Use Pre-Roasted Peppers: Buy high-quality jarred roasted peppers to save time. Look for options packed in olive oil without added sugar.

  • Pre-Slice & Prep: Slice cucumbers and portion out feta in advance to have everything ready for a quick assembly.

  • Mix & Match Olives: Use a combination of different olive varieties for a more dynamic and flavorful platter.


Quick & Simple Flavor Boost Options (Optional):

  • Herbed Olive Oil Drizzle: Mix olive oil with minced garlic, fresh oregano, and thyme for an aromatic drizzle.

  • Lemon Zest & Fresh Dill: Add a sprinkle of fresh dill and lemon zest for brightness and a touch of citrus.

  • Chili Flakes & Paprika: Sprinkle red pepper flakes and a dash of smoked paprika over the platter for warmth and smokiness.

  • Pesto Dipping Sauce (Nut-Free):Add a side of sugar-free, nut-free basil pesto for an herby dipping option.

  • Marinated Feta Cubes: Toss feta with olive oil, garlic, and oregano for a quick, marinated version.

  • Caper & Olive Tapenade: Blend olives, capers, and olive oil into a quick tapenade to spoon over cucumbers or feta.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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