Recipe description
October 3, 2026
High-Protein High-Fiber Greek Yogurt Oat Lunch Salad
A creamy, fiber-rich Greek yogurt oat salad for balanced everyday nourishment
High Fiber
Mediterranean
Whole Grains
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Combines whole-grain oats and vegetables for a useful fiber contribution.
- Includes fermented Greek yogurt alongside protein-rich feta for a satisfying meal.
- Provides plant diversity from cucumber, tomatoes, onion, dill, lemon, and olive oil.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Greek yogurt
1.5
bowl
Oats
0.75
cup
Cucumber
0.5
bowl
Cherry tomatoes
1
cup
Onion, red
0.5
piece
Feta cheese
0.5
cup
Dill
1
teaspoon
Lemon juice
1
teaspoon
Oil, olive
1
tablespoon
Salt
0.25
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Toast the oats in a dry pan over medium heat for 3-4 minutes until lightly golden and fragrant, then let them cool.
2
Halve the cherry tomatoes, dice the cucumber, and finely slice the red onion.
3
In a large bowl, stir together the Greek yogurt, lemon juice, olive oil, salt, and black pepper until smooth.
4
Fold the cooled toasted oats, cucumber, cherry tomatoes, red onion, and dill into the yogurt mixture.
5
Crumble the feta cheese over the top and gently combine.
6
Taste and adjust the seasoning, then serve immediately or chill for 15 minutes for a cooler salad.
More Recipes For Your Gut
Nutrition
510 kcal
Calories
25 g
Protein
43 g
Carbohydrates
6 g
Fiber
9 g
Sugar
25 g
Fat
8 g
Saturated fat
1.7 g
Salt
FAQ
How many servings does this Greek yogurt oat salad make?
The recipe makes 2 servings.
Do the oats need to be cooked first?
No. Toast the rolled oats in a dry pan for 3–4 minutes, then let them cool before adding them.
Can I prepare this salad ahead of time?
Yes. Cover and refrigerate it for up to 24 hours. The oats may soften slightly as they sit.
Is this salad gluten-free?
Oats are naturally gluten-free, but choose certified gluten-free oats if you need to avoid gluten because of cross-contact.
Is this recipe vegetarian?
Yes, it is vegetarian. It is not vegan because it contains Greek yogurt and feta cheese.
What type of Greek yogurt works best?
Plain, unsweetened Greek yogurt works best. Full-fat, low-fat, or fat-free yogurt can be used according to your preference.
Can I adjust the vegetables or herbs?
Yes. You can replace or add vegetables such as bell pepper, radish, or fresh herbs while keeping the yogurt dressing.
Is this salad suitable for a high-fiber diet?
It contains fiber from the oats and vegetables. If you are not used to much fiber, increase portions gradually and drink enough fluids.
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