I kept seeing this salad pop up everywhere online and finally decided to give it a try. Let me tell you, the hype is real. This so-called Jennifer Aniston Salad is light, fresh, and loaded with texture and flavor. It’s packed with plant-based protein, bright herbs, and crunchy veggies, and it’s the kind of dish that makes healthy eating feel like something you want to do, not something you have to do.
Whether the Friends star actually ate this salad every day or not, it has definitely earned a permanent place in my weekly lunch rotation. It’s one of those recipes that gets better the longer it sits, which makes it perfect for meal prep or make-ahead lunches.
Here’s exactly how I make it and what I love most about this viral favorite.
Why This Salad Works So Well
This salad is all about balance. It’s filling without being heavy and simple without being boring. Here’s what makes it a keeper:
- Bulgur wheat is hearty, tender, and holds up well in the fridge
- Chickpeas add plant-based protein and texture
- Fresh herbs and cucumber bring a bright, refreshing crunch
- Feta cheese gives you a salty, creamy pop in every bite
- Lemon juice and olive oil keep the dressing light and clean
It’s also endlessly customizable depending on what you have on hand or what you’re in the mood for.
Ingredients You’ll Need
(Serves 4 | Prep Time: 20 minutes | Chill Time: Optional)
- 1 cup bulgur wheat (uncooked)
- 2 cups water
- 1 can chickpeas, rinsed and drained
- 1/2 cup chopped cucumber
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped red onion
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/4 cup chopped pistachios (optional but adds great crunch)
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
How I Make It Step by Step
Step 1: Cook the Bulgur
I bring 2 cups of water to a boil in a saucepan, then stir in 1 cup of bulgur wheat. I cover the pot, reduce the heat, and simmer for about 12 minutes or until the water is absorbed and the bulgur is tender. Then I fluff it with a fork and let it cool.
Step 2: Chop the Veggies and Herbs
While the bulgur cools, I dice the cucumber and red onion and finely chop the parsley and mint. I also rinse and drain the chickpeas and crumble the feta if I’m not using pre-crumbled.
Step 3: Combine Everything
Once the bulgur is room temperature, I combine it in a large bowl with the chickpeas, cucumber, red onion, herbs, feta, and pistachios. I give it a gentle toss to mix everything together.
Step 4: Dress the Salad
I drizzle the olive oil and lemon juice over the top, season with salt and pepper, and toss again to coat everything evenly. Taste and adjust the seasoning if needed.
Step 5: Chill or Serve
You can eat it right away, but it’s even better after it sits for 30 minutes or more in the fridge. It gives the flavors time to meld and the bulgur time to absorb the dressing.
My Tips for the Best Version
- Let the bulgur cool completely before mixing so it doesn’t wilt the herbs
- Use fresh lemon juice for the brightest flavor
- Don’t skip the herbs — parsley and mint make the salad feel fresh and vibrant
- Toast the pistachios lightly if you want a deeper flavor
- Add a pinch of red pepper flakes if you like a little heat
Ways to Switch It Up
This salad is super versatile. Here are a few easy ways to make it your own:
- Swap bulgur for quinoa, farro, or couscous
- Use goat cheese or mozzarella pearls instead of feta
- Add chopped tomatoes, bell pepper, or avocado
- Mix in grilled chicken, shrimp, or tofu for extra protein
- Try sunflower seeds, walnuts, or almonds instead of pistachios
What I Serve It With
This salad is a full meal on its own, but here are a few things I love to pair it with:
- Grilled pita or naan on the side
- A bowl of soup, especially tomato or lentil
- Lemon hummus and raw veggies
- A chilled glass of white wine or sparkling water with cucumber
FAQs From My Kitchen
Q: How long does it keep?
A: Up to 4 days in the fridge. Store in an airtight container and give it a quick toss before serving.
Q: Can I make it without dairy?
A: Yes. Just skip the feta or use a plant-based alternative.
Q: What’s the texture of bulgur like?
A: It’s slightly chewy, like a mix between quinoa and couscous. It holds up really well and doesn’t get soggy.
Q: Can I use pearl couscous instead of bulgur?
A: Absolutely. Cook according to package instructions and let it cool before mixing.
Why This Salad Deserves a Spot in Your Routine
The Jennifer Aniston Salad lives up to the hype. It’s clean, flavorful, and incredibly easy to make. Whether you prep it for weekday lunches or bring it to a potluck, it always hits the right balance of healthy and satisfying. Every bite is fresh, crunchy, and just a little bit creamy from the feta.
Once you try it, I promise it’ll end up on repeat in your kitchen too.
How I Make the Internet’s Favorite Bulgur Salad with a Mediterranean Twist
Ingredients
- 1 cup bulgur wheat (uncooked)
- 2 cups chopped cucumber
- 2 cups crumbled feta cheese
- 1 cup chopped red onion
- 1 cup chopped fresh parsley
- 1 cup chopped fresh mint
- 1 cup chopped pistachios (optional but adds great crunch)
- 1/4 cup olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
- Rinse the bulgur wheat under cold water and then soak it in boiling water for about 30 minutes or until tender.
- In a large bowl, combine the soaked bulgur, cucumber, feta cheese, red onion, parsley, mint, and pistachios.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Adjust seasoning to taste and serve chilled or at room temperature.
Nutrition Information
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