All Children's Hospital Logo

Health Information Library

Parents > Recipes > Recipes for Pregnant and Breastfeeding Women > Greek Salad
Greek Salad

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.

Prep time: 20 minutes (not including time for marinating)


Marinade and dressing:


  1. Whisk together olive oil, lemon juice, oregano, salt, and pepper. Place tofu cubes and marinade in a sealable plastic bag and marinate for 2 to 3 hours in the refrigerator.
  2. Wash all fresh vegetables well since they will not be cooked. This is important for removing bacteria from the surface of raw vegetables to prevent illness.
  3. In a large salad bowl, combine lettuce, spinach, olives, cucumber, tomato, bell pepper, and onion.
  4. Add tofu and marinade to the bowl and toss.

Serves: 6

Serving size: about 1½ cups

Nutritional analysis (per serving):
214 calories
9 g protein
14 g fat
2 g sat. fat
12 g carbohydrate
4 g fiber
0 mg cholesterol
207 mg sodium
141 mg calcium
6 mg iron
96 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:
This salad with tofu instead of feta cheese is great for pregnant women. You should avoid soft cheeses and other unpasteurized dairy products because they can become contaminated with bacteria that can make your unborn baby sick. Here, tofu is marinated to taste like feta cheese. Like cheese, tofu is a good source of calcium.

Reviewed by: Steven Dowshen, MD

Related Articles
P    Eating During Pregnancy
P    Folic Acid and Pregnancy
P    Listeria Infections
P    Pregnancy & Newborn Center
P    Staying Healthy During Pregnancy
P    Why Are Pregnant Women Told to Avoid Feta Cheese?
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
© 1995-2015 KidsHealth® All rights reserved. Images provided by iStock, Getty Images, Corbis, Veer, Science Photo Library, Science Source Images, Shutterstock, and

Additional Info

Pocket Doc Mobile App
Maps and Locations (Mobile)
Programs & Services
For Health Professionals
For Patients & Families
Contact Us
Find a Doctor

All Children's Hospital
501 6th Ave South
St. Petersburg, FL 33701
(727) 898-7451
(800) 456-4543

Use Normal Template
© 2015 All Children's Hospital - All Rights Reserved