This nutritious and delicious Mediterranean Chopped Salad is made with a colorful mix of fresh veggies, all tossed in a homemade vinaigrette. It's a quick and easy recipe, perfect for any occasion.
- ❤️ Why You'll Love This Mediterranean Chopped Salad
- 🛒 Ingredients for a Chopped Salad
- 🔪 How to Make a Chopped Salad
- 💡 Tips for Making Chopped Salad
- ☑️ Storage Instructions
- 🍴 What to Serve with This Chopped Salad
- 🔄 Substitutions and Additions
- What is the Difference in a Mediterranean Salad and a Greek Salad?
- Why Do Chopped Salads Taste Better?
- How Can I Adjust the Consistency of the Dressing?
- Are Chickpeas Healthy?
- How Do You Keep Chopped Salad From Getting Soggy?
- 🍽️ More Healthy Salad Recipes
❤️ Why You'll Love This Mediterranean Chopped Salad
- A colorful mix of fresh, chopped veggies
- Creamy feta cheese, chickpeas and Kalamata olives
- Serve over crisp romaine lettuce
- Tossed in an easy homemade vinaigrette
- Easy, healthy dinner
- Perfect for busy weeknights
If it's true that you eat with your eyes first, this salad is a total feast for the senses. Loaded with vibrantly colored vegetables, it's a show-stopping side or main course that you can serve for any occasion.
This amazing salad truly is an incredible symphony of flavors and textures. Crispy veggies, creamy chickpeas, briny olives, and tangy dressing bring a burst of mouthwatering goodness to each forkful.
🛒 Ingredients for a Chopped Salad
- Romaine lettuce
- English cucumber
- Cherry tomatoes
- Orange bell pepper
- Kalamata olives
- Feta cheese
- Red onions
- Fresh mint
- Olive oil
- Red wine vinegar
- Lemon juice
- Dijon mustard
- Dried oregano
*Exact measurements are listed in the recipe card below.
🥣 Recommended Tools
- Bullet blender, immersion blender or mixing bowl and whisk
- Cutting board
- Sharp knife
- Serving platter
🔪 How to Make a Chopped Salad
To Make the Dressing
Add all the dressing ingredients to the cup of a bullet blender or immersion blender.
Blend until well combined and emulsified.
Alternatively, you can add everything except the olive oil to a small mixing bowl, then slowly whisk in the olive oil. Set the dressing aside while you assemble the salad.
To Make the Salad
Wash, dry, and chop the romaine lettuce. I like to use a salad spinner to make it easier.
Spread the lettuce out onto a platter. Down the center, add the chopped cucumbers and chickpeas.
Add the orange bell pepper and halved cherry tomatoes on either side.
Add the diced red onion, cubed feta cheese, and halved Kalamata olives on the sides. Sprinkle the chopped fresh mint over the top.
Pour the dressing over the top.
You can either serve the salad as is or toss it first.
💡 Tips for Making Chopped Salad
Making this salad is about as straightforward as it gets. You just chop, dress, and serve. But one of the top tips for making it look as good as it tastes is to chop all the veggies into uniform pieces.
Though it may take a few extra minutes than a rough chop, it really pays off once the salad is assembled. To save a little time, you can chop everything the night before and store them in the individual containers in the fridge.
☑️ Storage Instructions
Store this chopped salad in an airtight container in the refrigerator to maintain freshness and crispness for up to a day or two. If possible, keep the dressing separate and add it just before serving to prevent the salad from becoming soggy.
🍴 What to Serve with This Chopped Salad
The flavors of the tangy vinaigrette pair well with almost any main course. If you're looking for nutritious options, here are some of my favorite choices:
- Air Fryer Pesto Salmon
- Prime Rib for Two- (great for date night or special occasions)
- Air Fryer Frozen Shrimp
- Salmon Patties
- Paprika Chicken Thighs
🔄 Substitutions and Additions
- Added protein: For added protein, include grilled chicken, shrimp, or sliced grilled steak.
- Avocado: Add extra creaminess and healthy fats with slices of ripe avocado.
- Other fresh herbs: Feel free to add other herbs like parsley or basil.
- Cheese alternatives: Swap the feta for parmesan or goat cheese. Or if you prefer a dairy-free option, substitute feta cheese with dairy-free alternatives like vegan feta or a sprinkle of nutritional yeast.
- Salad greens: Swap romaine lettuce with mixed greens, baby spinach, or arugula.
- Olive varieties: Feel free to use green olives instead of kalamata. You can also use garlic-stuffed, almond-stuffed, or pimento-stuffed olives.
- Vinaigrette: You can use any salad dressing you prefer. I love homemade dressing, so I can control what ingredients are used. For other options, you can try this Creamy Balsamic or this Lemon Vinaigrette.
This Mint vinaigrette would also make a great option over this salad.
What is the Difference in a Mediterranean Salad and a Greek Salad?
They are both very similar in taste, but they have a few subtle differences. Greek salad is typically served chunkier on a bed of lettuce with tomato wedges, sliced cucumbers, sliced red onions, crumbled feta cheese, and Kalamata olives.
Mediterranean salads are usually chopped salads with diced tomatoes, diced cucumbers, diced onions, and parsley or mint, dressed with vinaigrette or simple olive oil and vinegar or lemon.
Why Do Chopped Salads Taste Better?
Chopping ingredients into smaller, bite-sized pieces ensures that each bite contains a mix of various flavors and textures.
How Can I Adjust the Consistency of the Dressing?
If it's too thick, add a little more olive oil. If it's too thin, add a bit more mustard or whisk in some honey for thickness.
Are Chickpeas Healthy?
Though chickpeas are not necessarily low-carb, they are certainly a good source of fiber and other nutrients such as protein, fiber, vitamins, and minerals. When eaten in moderation, they are suitable for most any diet.
How Do You Keep Chopped Salad From Getting Soggy?
To prevent your chopped salad from getting soggy to quickly, it's a good idea to keep the dressing on the side and then mix it in just before you serve it. You can spritz the greens with a little lemon juice or vinegar. The acid will help keep the lettuce crisp.
🍽️ More Healthy Salad Recipes
- Easy Egg Salad
- Best Quinoa Salad
- Greek Pasta Salad
- Mexican Street Corn Pasta Salad
- Italian Pasta Salad
- Shredded Brussels Sprouts Salad
- Sweet Potato Winter Salad
- Pickled Beet Salad
Mediterranean Chopped Salad
For the Salad
To Make the Dressing
- Blend until well combined and emulsified.
To Make the Salad
- Wash, dry and chop the romaine lettuce. I like to use a salad spinner to make it easier. Spread the lettuce out onto a platter.
- Down the center, add the chopped cucumbers and chickpeas.
- Add the orange bell pepper and halved cherry tomatoes on either side.
- Add the diced red onion, cubed feta cheese and halved Kalamata olives on the sides. Sprinkle the chopped fresh mint over the top.
- Pour the dressing over the top. You can either serve the salad as is, or toss it first.
*Make sure to scroll up and read the post for substitutions, additions and helpful tips for making this recipe.
*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol: Swerve, Erythritol, Monk Fruit or Allulose.
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