Healthy Mediterranean Chopped Salad

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This vibrant Mediterranean chopped salad is a colorful medley of fresh vegetables and creamy feta cheese, all tied together with a tangy homemade red wine vinaigrette. Packed with flavors from classic Mediterranean ingredients, it's a refreshing and nutritious dish that you'll love.

Mediterranean chopped salad in a white bowl with tomoatoes and woodern utensils nearby.

I love a good chopped salad. There's something incredibly satisfying about having everything in uniform pieces. It's easy to eat and ensures that you get a bit of every ingredient in each bite.

When it comes to summer lunches, nothing beats the tempting flavors of a well-made Mediterranean chopped salad. With just a few basic ingredients and some quick chopping, you can bring the vibrant tastes of the Mediterranean straight to your table. Perfect for sharing, this healthy salad is a crowd-pleaser that everyone will enjoy!

Just like my kale and quinoa salad, Santa Fe salad, and kale crunch salad, this Mediterranean chopped salad can be enjoyed as a side dish or a main dish, making it a versatile addition to your recipe collection.

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Why You'll Love This Dish

Easy Salad: All it takes is simple salad ingredients and basic chopping skills.
Healthy and Delicious: With fresh vegetables, tangy feta cheese, and homemade dressing, this salad is nutritious and delicious.
Perfect for Meal Prep: You can assemble this salad in advance and you'll have a healthy meal on hand all week.
Easy to Share: This Mediterranean chopped salad recipe makes a large bowl, enough to feed a crowd.
Versatile: Swap in your favorite ingredients to customize this salad to your taste.

Doctor's Tips

The Mediterranean diet is renowned for its numerous health benefits. It emphasizes the consumption of fresh vegetables, healthy fats like olive oil, lean proteins, and whole grains, all of which contribute to better heart health, improved brain function, and a lower risk of chronic diseases.
Incorporating Mediterranean-inspired dishes like this chopped salad into your diet can help you enjoy these benefits while savoring delicious flavors.

Ingredients

Ingredient notes and substitutions. See recipe card at the end of the post for full recipe details.

Romaine Lettuce- I like the crunch of Romaine but you can substitute other types of lettuce like iceberg or cabbage.
Cucumber- I like to use English or Persian cucumbers.
Fresh Tomatoes- you can use Roma tomatoes, grape or cherry tomatoes
Bell Peppers- I like to use red peppers for color and crunch; you can use large bell peppers or small sweet peppers
Onion- I like to use red onion; you can substitute shallots or green onions
Chickpeas- chickpeas add protein, fiber, vitamins and minerals; you can substitute white beans.
Black Olives- their briny flavor blends wonderfully with the other ingredients; you can skip them if you don't like olives
Feta Cheese- adds creamy texture and a salty kick
Chicken (Optional): I like to add diced, cooked chicken breast for extra protein but you can use grilled shrimp, salmon, steak or tofu.
Red Wine Vinaigrette: I like to make a tasty vinaigrette with extra virgin olive oil, red wine vinegar, Dijon mustard, garlic, oregano, honey, and a bit of salt and black pepper.

How To Make Mediterranean Chopped Salad Step-By-Step

Steps for making Mediterranean chopped salad

See recipe card at the end of the post for full recipe details.

Step 1: Chop the vegetables into bite-sized pieces and put them in a large salad bowl along with the diced chicken, chickpeas, olives, and feta cheese. You can chop the vegtables with a knife or use a vegetable chopper.

Step 2: Whisk the dressing ingredients together in a bowl. Then, pour the dressing onto the salad and toss to combine.

Chef's Tips

Chop all the ingredients into small, bite-sized pieces for a perfect salad balance. You can do this with a knife or a vegetable chopper to make the process faster and easier.
Soak the red onions in cool water for 10-15 minutes to reduce spiciness.
Customize the salad by adding your favorite ingredients like artichoke hearts, mushrooms or roasted red peppers.
I like to include diced chicken breast in this salad but you can also try grilled shrimp, salmon, steak or tofu.
This salad is perfect for meal prep. Assemble the salad ahead of time and pack into containers. Toss with the dressing when you're ready to eat.

Recommended Product

This vegetable chopper is a game-changer! It makes it quick and easy to chop all the veggies for your salad, ensuring perfectly diced ingredients every time.

Storage Tips

This Mediterranean chopped salad will stay fresh in the fridge for a few days if stored in an airtight container. Store the dressing separately in a lidded mason jar. Mix the dressing with the salad just before serving to keep all the ingredients fresh and crisp.

Frequently Asked Questions

What makes a good chopped salad?

A good chopped salad has all the vegetables and other ingredients cut in uniform sizes, making it easy to get a perfect bite every time. It should also have a variety of colors, textures, and flavors.

Is this salad suitable for special diets?

Yes! This Mediterranean chopped salad is gluten-free and vegetarian-friendly. You can easily make it vegan by omitting the feta cheese or using a dairy-free alternative.

What's the best way to wash and chop veggies for this recipe?

Use a salad spinner to clean your veggies thoroughly without bruising them. For chopping, a sharp knife is essential for achieving perfect bite-sized pieces, making the salad much easier to eat. Alternatively, a vegetable chopper can speed up the process and ensure uniform pieces.