Grilled Halloumi Salad with Roasted Peppers

Why This Works for Intermittent Fasting

Halloumi is a high-protein, high-fat cheese that grills beautifully without melting, creating a golden crust with a soft, salty interior. Paired with roasted peppers and a generous pile of rocket, this salad delivers lasting satiety from quality fat and protein — exactly what you need to stay comfortable until your next fast begins. It fits comfortably in a 4–8 hour eating window and keeps well for a second meal.

Ingredients

• 250g (9 oz) halloumi cheese, sliced 1 cm thick
• 2 large red and yellow bell peppers, deseeded and quartered
• 80g (3 oz) rocket (arugula) or mixed bitter greens
• ½ cucumber, sliced into half-moons
• 40g (1.5 oz) Kalamata olives
• 3 tablespoons extra-virgin olive oil, divided
• Juice of 1 lemon
• 1 clove garlic, finely minced
• Small handful fresh mint leaves
• Small handful fresh parsley, roughly chopped
• ½ teaspoon dried oregano
• Sea salt and freshly ground black pepper

Instructions

1. Heat your oven to 220°C (425°F). Toss the pepper quarters with 1 tablespoon olive oil and a pinch of salt. Spread on a baking sheet and roast for 15–18 minutes until the skins are charred at the edges and the flesh is tender. Set aside to cool slightly.
2. While the peppers roast, whisk together the remaining 2 tablespoons olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a small bowl. Taste and adjust seasoning.
3. Heat a dry griddle pan or heavy skillet over high heat until very hot. Add the halloumi slices in a single layer. Do not move them. Cook 2 minutes until deep golden brown grill marks appear, then flip and cook a further 1–2 minutes on the second side. Remove immediately — halloumi tightens up as it cools, so serve promptly.
4. Arrange the rocket on two plates. Add the cucumber, olives, and roasted peppers.
5. Lay the grilled halloumi slices over the top while still warm.
6. Drizzle generously with the lemon-herb dressing. Scatter mint and parsley over each plate.
7. Finish with a few extra turns of black pepper and serve immediately.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, and OMAD protocols. The high protein and fat content of grilled halloumi makes this one of the more filling lunch options in a compressed eating window. The low net carbohydrate load keeps insulin stable, supporting your return to the fasted state. For OMAD, pair with a second protein source — a couple of boiled eggs or sliced cold chicken thigh — to increase the calorie and protein density.

Related Recipes

• Salmon and avocado salad
• Tuna stuffed avocado halves
• Steak salad with rocket, parmesan, and olive oil

This recipe is for informational purposes only and is not medical advice.