Sargent Choice Test Kitchen: Feta Watermelon Salad

Sargent Choice Test Kitchen: Feta Watermelon Salad
September 9th, 2025

Why We Chose This Recipe

This refreshing summer salad offers hydration, fiber, healthy fats, and a touch of protein. We selected this recipe for its refreshing qualities, perfect for savoring the final days of summer. Enjoy the vibrant blend of flavors!

Recipe adapted from: Love and Lemons
Recipe adapted by: Harper King; BU Graduate Nutrition Student
Yield: 7 cups

Ingredients

For the salad:

5 cups cubed watermelon
1 English cucumber, diced*
¼ cup diced red onion
1/3 cup feta cheese crumbles
1/3 cup fresh mint leaves torn (can substitute for 2 tbsp dried mint or 1/3 cup fresh basil)
Pinch sea salt

For the dressing:

2 tablespoons olive oil
3 tablespoons lime juice (or 1 fresh lime, juiced)
1 small clove of garlic, minced (or 2 tsp garlic powder)
1 tablespoon honey
¼ teaspoon sea salt

Directions

Cut watermelon into cubes and place in a large bowl.
Add the cucumber, red onion, feta, mint, and sea salt to the bowl with the cubed watermelon.
In a separate bowl, combine the olive oil, lime juice, garlic, honey, and salt. Mix well
Drizzle the dressing over the salad and toss to coat, then serve
Store in an airtight container in the refrigerator. Best if consumed within 3 days. Consider storing dressing separately and toss before serving to extend storage life. Do not freeze.

Dorm Friendly Version

This recipe is already dorm-friendly, but for added convenience:

You can use pre-made salad dressing for this recipe if desired.
If you want to add a spicy kick to your salad, consider adding a diced serrano or jalapeno pepper!
For a dairy-free version, substitute feta for vegan feta or any other dairy-free cheese alternative.
Can also substitute for other alternatives such as tofu, olives, avocados, seeds, or nuts.
Option to add a starch or grain such as quinoa, couscous, or farro as well as protein such as chickpeas, lentils, nuts or seeds to include all Meal Planning 1-2-3 categories.

*English cucumbers have thinner skin, which is generally considered more palatable. If you’re using a regular cucumber, consider peeling it with a vegetable peeler. However, if you don’t mind the texture and flavor of the skin, rinse the cucumber thoroughly with water and leave the skin on to benefit from the additional fiber, vitamins, and minerals.

Suggestions

Preserve fresh herbs by freezing them. Mint leaves, for example, can be stored in the freezer to prevent wilting and extend usability for months.
Avoid freezing prepared salads, as freezing alters texture and reduces palatability.
Save time by purchasing pre-cut onions when possible.

What We Liked

Many students enjoy the unexpected yet delightful combination of watermelon’s sweetness and the savory flavor of feta.
Easy to prepare and assemble, making it ideal for busy schedules.
Delicious on its own, with the dressing enhancing and deepening the overall flavor profile.

Nutritional Value

Watermelon serves as a source of carbohydrates, offering quick energy, making this salad satisfying and energizing.
Olive oil provides heart-healthy fats, such as monounsaturated fats and omega-3s, which help with vitamin and antioxidant absorption.
Feta cheese is a great source of protein and provides long-lasting energy. It is also rich in calcium, which is essential for strong bones and overall bone health.

Sargent Choice Test Kitchen: Feta Watermelon Salad September 9th, 2025