⏱ 25 min total

Spicy Halloumi Salad

Name: Spicy Halloumi Salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 medium whole Tomatoes; ¼ small raw Red onion; ¼ cucumber Cucumber; ½ tbsp, ground Oregano; ¼ lemon yields Lemon juice; ¼ lemon Lemon zest; ¾ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ¼ tsp Mustard seed; ¼ tsp, ground Cumin seed; ¼ tsp Coriander seed; ½ tsp Crushed red pepper flakes; 1 slice, medium Sourdough bread; ½ inch cube Halloumi cheese; 2 tbsp Spearmint

Per 1 serving · 333 g · 16 ingredients

Calories

374

19%
of a 2,000 cal day

Protein
13g
13% of calories
Carbs
48g
49% of calories
Fat
16g
38% of calories

Portion

At a glance

One serving of Spicy Halloumi Salad (333 g) has 374 calories, with 13 g of protein, 48 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (26% DV), dietary fiber (21% DV) and Vitamin C (28% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g

112cal

low energy density

Protein per 100 cal

3.4g

Net carbs

42g

carbs minus fiber

Fiber

8.2 g sugar

High in

20%+ of the daily value

Protein26%
Dietary fiber21%
Vitamin C28%
Vitamin E20%
Vitamin K39%
Thiamine44%

Good source of

10–19% of the daily value

Pantothenic acid13%
Potassium13%
Magnesium16%
Zinc12%

Watch

20%+ of the daily value

Sodium27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Cut the tomatoes into rough chunks and finely slice the red onion. Halve the cucumber lengthwise, then halve again and cut into 1-inch dice.
2
Combine the tomatoes, onion, and cucumber in a large mixing bowl. Add oregano, lemon zest and juice, a third of the olive oil, salt, pepper, ground mustard, cumin, coridander, and red pepper flakes. Mix well and set aside.
3
Fry the bread cubes in half of the remaining oil until deep golden, about 4-5 minutes. Transfer to a paper towel-lined plate.
4
In the same pan, drizzle the remaining olive oil and fry the halloumi slices until golden brown, 1-2 minutes per side.
5
Add the fried bread to the salad, tossing well to coat with dressing. Adjust seasoning if needed, then arrange the salad and halloumi on a platter.
6
Garnish with mint ribbons and serve.

Vitamins & minerals

Amounts for 1 serving (333 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	82 μg	9%
Vitamin C	25 mg	28%
Vitamin D	1 μg	7%
Vitamin E	3 mg	20%
Vitamin K	47 μg	39%
Thiamine	1 mg	44%
Riboflavin (B2)	0.4 mg	28%
Niacin	4 mg	26%
Vitamin B6	0.3 mg	20%
Folate (B9)	125 μg	31%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	13%
Choline	20 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	339 mg	34%
Iron	6 mg	77%
Potassium	632 mg	13%
Magnesium	66 mg	16%
Phosphorus	137 mg	20%
Zinc	1 mg	12%
Copper	0.3 mg	30%
Manganese	1 mg	38%
Selenium	20 μg	36%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	133 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	622 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	3 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	3,165 μg	—
Lysine	0.3 g	—
Maltose	2 g	—
Methionine	0.1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	29 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0.1 g	—
Total omega 6	0.5 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 374 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

71min
Walking (3.5 mph)
45min
Cycling (moderate)
31min
Running (6 mph)
53min
Swimming laps

Common questions

How many calories are in Spicy Halloumi Salad?

One serving of Spicy Halloumi Salad (1 serving) has 374 calories, which works out to 112 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Spicy Halloumi Salad high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spicy Halloumi Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spicy Halloumi Salad?

613 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spicy Halloumi Salad?

8.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (333 g)

Calories374

% Daily Value*

Total fat 16g	21%
Saturated fat 3.9g	19%
Trans fat 0g
Cholesterol 10mg	3%
Sodium 613mg	27%
Total carbohydrate 48g	17%
Dietary fiber 6g	21%
Total sugars 8.2g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all