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Mediterranean Sprouted Oat Salad with Lemon & Feta

With a little Greek inspiration, we give you this fresh take on a classic.

This cold sprouted oat salad is so bright and refreshing, not to mention quick and simple to throw together! The sweet, chewy and hearty sprouted hulless oats are balanced by the crunchy fresh veggies and tart lemon vinaigrette. It’s wonderful on its own, or it pairs well as a side dish with fish. It also doesn’t go soggy, so it’s the perfect make-ahead lunch or even a great choice for potlucks, just sprinkle the feta on top when you’re ready to eat.  

Sprouted hulless oats naturally grow without a hull, so all the whole grain protein and fibre stay intact (while most oats need to go through the damaging dehulling process). They’re high in protein, fibre and iron, and cook quickly like rice or quinoa. They have a really lovely chewy texture, they almost pop as you bite into them, so they work really well in grain salads like this one. They add a satisfying heartiness to Greek salad, which makes it a filling and nourishing full meal. 

sprouted hulless oats with fresh vegetables
Close up of sprouted hulless oat salad

To make this Mediterranean Sprouted Oat Salad, simply cook the oats using the package directions, or use one of the methods from our cooking guide. Rinse well under cold water to let them cool, oats are naturally quite dusty, so make sure the water is running clear. Chop the veggies, whisk up the dressing and viola! A nutritious, fresh, delicious salad in under 30 minutes. 

If you would like to make this recipe vegan, simply omit the feta (or use a vegan alternative) and replace the honey in the dressing with another liquid sweetener of choice. 

Mediterranean Sprouted Oat Bowl with Lemon & Feta

With a little Greek inspiration, we give you this fresh take on a classic.
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4

What You'll Need:

  • 1 cup Second Spring Sprouted Hulless Oats (dry)
  • ¼ cup chopped cucumber
  • ¼ cup chopped red pepper
  • ¼ cup chopped red onion
  • ¼ cup halved cherry tomatoes (about 6-8 tomatoes)
  • 1 tbsp chopped fresh parsley (optional: additional parsley for garnish)
  • 2-3 tbsp crumbled feta cheese


  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • ½ tbsp honey
  • ½ tsp smooth dijon mustard
  • dash of salt, pepper, basil and oregano

How To Make It:

  • Follow cooking directions on back of the Second Spring Sprouted Hulless
    package. Rinse well in cold water to cool.
  • Chop veggies and parsley, and crumble feta.
  • Whisk all dressing ingredients together.
  • Mix all ingredients together with the sprouted oats. Drizzle with desired amount of dressing (store any leftover dressing in the fridge for later use). Garnish with additional chopped parsley, if using. Serve cold to your favourite people!
Have you made this recipe? Tag @secondspringfoods on Instagram!

2 thoughts on “Mediterranean Sprouted Oat Salad with Lemon & Feta

  1. Can I substitute oat groats for the sprouted oats? I have ulcerative colitis and know I tolerate oat groats but am unsure about the sprouted hullNess oats. I want to make this with some Greek lamb or chicken and tzatziki sauce.

    1. Sprouted Hulless Oats are oat groats. Hulless oats are just a variety that grows without an inedible outer hull so that it can be sprouted.

      But yes, you can replace the sprouted oats with non-sprouted oat groats. Your additions to the recipe sound so delicious!

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