Rocket, Cucumber & Halloumi Salad

This simple halloumi salad is a tasty way to get in your greens and protein while keeping your carbs low and stabilising your blood sugars and insulin levels.  

Halloumi is a semi-hard, brined cheese made from a mixture of goat’s and sheep’s milk, and sometimes cow’s milk.  It has a high melting point and so can easily be fried or grilled.  Halloumi is often associated with the island of Cyprus, where it has been produced for many centuries, but it has become popular internationally over the past decade.  

The halloumi provides the majority of the calories along with plenty of protein, calcium, vitamin A, vitamin B2 and zinc.  The cucumber and rocket add folate, vitamins C,  K1, and a broad range of minerals, while the olive oil adds vitamin E and will help with the absorption of the fat-soluble vitamins from the greens.  


One serve provides 380 calories, 25 g protein, 28 g fat, 6 g of net carbs and P:E = 0.7.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 100 g halloumi, sliced
  • 40 g arugula/rocket
  • 100 g cucumber, diced
  • 1 tsp olive oil
  • 1/4 lemon, juiced
  • Sprinkle of sea salt


  • Heat a small non-stick frying pan to medium heat.
  • Add the halloumi and fry until golden, turn, and fry the other side until golden.
  • Remove the halloumi from the pan, place on a chopping board, and dice with a knife.
  • Toss veggies together in a salad bowl.
  • Squeeze over the lemon. Drizzle over the olive oil. Sprinkle the sea salt, toss, top with the halloumi and serve.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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