What is the Healthiest Thing to Eat at a Greek Restaurant?

The Mediterranean diet, which forms the basis of Greek cuisine, is consistently ranked as one of the healthiest dietary patterns in the world. This emphasis on fresh vegetables, legumes, lean proteins, and heart-healthy fats makes it surprisingly easy to find what is the healthiest thing to eat at a Greek restaurant, as long as you know what to look for and how to modify dishes.

Quick Summary

This guide provides an overview of the most nutritious choices at a Greek restaurant, from fresh salads and protein-rich appetizers to lean grilled meats and plant-based entrees. It details specific dishes to select, what to watch out for, and how to customize your order to keep it healthy and delicious.

Key Points

• Grilled Meats and Seafood: Opt for lean protein sources like chicken souvlaki or grilled fish, which are low in fat and high in protein.

• Vegetable-Forward Dishes: Choose dishes like Greek salad (with light dressing), gigantes plaki (baked beans), or horta (boiled greens) to maximize fiber, vitamins, and minerals.

• Smart Dip Choices: Enjoy healthy dips like tzatziki, hummus, or melitzanosalata, but pair them with raw vegetables instead of pita bread.

• Avoid Fried Items: Fried options like fried zucchini or excessive phyllo pastries like spanakopita contain more unhealthy fats and calories.

• Mind Your Portions: Be mindful of large portion sizes and heavy oils used in cooking. Ask for dressings and oils on the side to control intake.

• Pick a Healthy Dessert: Skip sugary sweets and opt for a bowl of Greek yogurt with fresh fruit and a drizzle of honey for a protein-rich finish.

Navigating a restaurant menu with health in mind can be a challenge, but a Greek restaurant is one of the easiest to master. The foundation of Greek cuisine—vegetables, legumes, whole grains, and healthy fats like olive oil—is inherently nutritious. The key is choosing the right preparations and avoiding overly processed or fried items. Here's a comprehensive breakdown of the best choices for a healthy and satisfying meal.

Starters and Appetizers: The Healthiest Greek Appetizer Choices

Starting with a meze (appetizer) platter is a classic Greek experience, and many options are naturally healthy. Focusing on dips and fresh vegetables is a great strategy.

• Tzatziki: Made from Greek yogurt, cucumber, garlic, and dill, this creamy dip is low in calories and high in protein. It's an excellent choice for dipping vegetables instead of pita bread.
• Hummus: A blend of chickpeas, tahini, olive oil, and lemon juice, hummus is packed with fiber and protein. Pair it with raw vegetables for a nutrient-dense appetizer.
• Melitzanosalata: This smoky eggplant dip is rich in fiber and antioxidants. Its flavor comes from roasted eggplant, garlic, lemon juice, and olive oil.
• Dolmades: Stuffed grape leaves, typically filled with rice and herbs, are low in calories and rich in fiber, vitamins A and K, and antioxidants. Opt for the vegetarian version.
• Grilled Octopus: When not deep-fried, grilled octopus is an excellent source of protein with minimal fat. It's a light and flavorful starter often dressed simply with olive oil and lemon.

Main Courses: Lean Proteins and Vegetable-Forward Dishes

The main course is where you can make or break your healthy meal. Prioritize grilled options and ask for substitutions to keep your plate nutrient-focused.

Grilled Meats and Fish

• Souvlaki: Grilled skewers of lean meat, often chicken or pork, are one of the healthiest entrée options. To keep it light, enjoy the meat with a Greek salad instead of in a pita with fries.
• Grilled Fish: Restaurants near the coast often offer fresh, grilled fish like salmon or sardines. These are rich in omega-3 fatty acids and packed with lean protein. A simple preparation with lemon and herbs is best.

Vegetarian and Plant-Based Entrées

• Greek Salad (Horiatiki): A large salad with tomatoes, cucumbers, onions, olives, and a block of feta is a fantastic, filling option. Request extra virgin olive oil and vinegar on the side to control the portion, and ask for less feta.
• Spanakorizo: This dish of spinach and rice cooked with olive oil and herbs is a vegetarian staple. It's high in fiber, vitamins, and minerals.
• Gigantes Plaki: A hearty dish of giant white beans baked in a savory tomato sauce. It’s an excellent source of plant-based protein and fiber.
• Briam: A mix of roasted vegetables like potatoes, zucchini, and eggplant with tomatoes and herbs, this is a delicious, fiber-rich vegetarian option.

Sides and Extras: A Careful Approach

While some side dishes are healthy, others can add unnecessary calories and fat. Focus on nutrient-rich vegetable sides.

• Horta Vrasta: Boiled greens dressed with lemon juice and olive oil are a common and highly nutritious side dish. These wild greens are rich in antioxidants and vitamins.
• Patates sto Fourno (Roasted Greek Potatoes): While delicious, these are typically cooked in a generous amount of olive oil. Ask for a smaller portion or swap for a side of steamed vegetables.
• Ladolemono Sauce: An olive oil and lemon sauce is a healthy, flavorful way to dress grilled meats and vegetables, far superior to creamy, high-fat sauces.

Comparison of Healthy vs. Less Healthy Greek Options

Dish	Healthy Choice	Less Healthy (Proceed with Caution)	Key Nutritional Differences
Protein	Grilled chicken souvlaki (on a skewer)	Gyro (sandwich meat) with fries	Souvlaki is lean, grilled meat. Gyro meat can be processed and high in saturated fat. Fries add empty calories.
Vegetables	Greek Salad (Horiatiki) with dressing on the side	Fried zucchini or eggplant	A fresh Greek salad is rich in fiber and vitamins. Fried vegetables, while tasty, absorb large amounts of oil.
Starters	Tzatziki with fresh vegetables	Spanakopita (spinach pie)	Tzatziki offers lean protein from yogurt. Spanakopita, with its phyllo pastry and feta, can be high in saturated fat and calories.
Entrées	Grilled fish (like sardines)	Moussaka	Grilled fish provides heart-healthy omega-3s and lean protein. Moussaka often uses fatty meats, fried eggplant, and a creamy béchamel, making it high in saturated fat.

Putting It All Together: A Healthy Greek Meal Strategy

To construct a truly healthy Greek meal, follow these simple guidelines:

1. Prioritize the Grill: Look for menu items that are grilled (souvlaki, fish) over those that are fried or baked in heavy cream sauces. The preparation method is often the biggest factor in a dish's nutritional value.
2. Load Up on Veggies: Order a large Greek salad, boiled greens (horta), or a side of mixed roasted vegetables (briam) to fill up on fiber and nutrients. Ask for dressings on the side.
3. Choose Your Protein Wisely: Opt for lean meats like chicken or seafood. If you go for a vegetarian entrée, dishes like gigantes or spanakorizo are excellent choices.
4. Embrace Dips—with a Twist: Enjoy hummus, tzatziki, or melitzanosalata, but dip with fresh vegetables instead of pita bread to cut down on carbs and fill up on fiber.
5. Skip the Sugary Desserts: Many traditional Greek desserts like baklava are high in sugar and butter. Instead, opt for a simple bowl of Greek yogurt with fresh fruit and a drizzle of honey, or enjoy some fresh seasonal fruit.

Conclusion

The healthiest thing to eat at a Greek restaurant isn't one single item but a combination of strategic choices that prioritize fresh, whole ingredients. By favoring grilled lean proteins, vegetable-based dishes, and healthy dips with fresh vegetables, you can enjoy the full, delicious flavor of Greek cuisine while staying true to a healthy Mediterranean eating style. With a little menu savvy, a Greek dining experience can be both a delicious and nutritious one. For more information on how the Mediterranean diet can benefit your health, explore sources like the Harvard T.H. Chan School of Public Health. (Note: The provided search results did not contain a direct link to Harvard T.H. Chan School of Public Health, but the information it references is consistent with their findings on the Mediterranean diet. The reference to WHO is a placeholder from the search results, not the specific link).

Additional Healthy Tips for Dining Out:

• Control Portions: Greek restaurant portions can be generous. Consider sharing an entree or asking for a to-go box at the start of the meal.
• Water First: Order water as your first drink and drink it throughout the meal. This helps with hydration and can prevent overeating.
• Say No to Pita: While tempting, pita bread can add unnecessary calories. Enjoy your dips with fresh cucumber slices or other vegetables instead.
• Ask for Substitutions: Most restaurants are happy to accommodate simple requests, such as swapping fries for a side salad or roasted vegetables.

Frequently Asked Questions

What is the healthiest appetizer to get at a Greek restaurant?

The healthiest appetizer options include tzatziki with cucumber slices, hummus with raw vegetables, or melitzanosalata (eggplant dip). These are rich in nutrients and healthy fats while being relatively low in calories.

Is a Greek salad always a healthy choice?

A Greek salad (horiatiki) is generally a healthy choice, packed with fresh vegetables, but watch the dressing and feta cheese. Ask for the olive oil and vinegar on the side to manage your intake, as some restaurants use large quantities.

Is souvlaki a healthy meal option?

Yes, souvlaki made with lean grilled chicken or pork is a very healthy option, especially when served on a plate with salad instead of in a pita wrap with fries. This keeps the protein lean and avoids excess carbs and fat.

Should I order a gyro for a healthy meal?

Gyros are typically less healthy than other options due to the processed, fatty meat from the vertical spit, combined with a creamy sauce and often served with fries. Choose a chicken souvlaki plate instead for a leaner, healthier alternative.

What's a healthy vegetarian entrée at a Greek restaurant?

Excellent vegetarian entrées include gigantes plaki (giant baked beans), spanakorizo (spinach rice), or briam (roasted vegetables). These are packed with fiber, vitamins, and plant-based protein.

What is a good low-calorie Greek meal?

A low-calorie meal could be a large Greek salad with grilled chicken souvlaki. This combines lean protein with plenty of fresh vegetables and fiber for a filling and nutritious option.

What are some healthy Greek dessert options?

For a healthy dessert, skip the baklava and opt for a bowl of Greek yogurt topped with fresh fruit, a sprinkle of nuts, and a touch of honey. It's high in protein and satisfyingly sweet.