Fresh, healthy and full of flavour, this Mediterranean Chopped Salad is the perfect side to pair with any main.
Everyone needs a simple salad to pair with any main, and this chopped Mediterranean salad is mine. It's similar to my Mediterranean cucumber salad, but lightened up with crunchy romaine lettuce in every bite. I think it's the perfect blend between a traditional Greek salad and a garden salad, thanks to the olives, chickpeas and salty feta.
There are so many ways to serve this chopped Mediterranean salad, but I love pairing it with grilled chicken thighs and cheesy smashed potatoes. You can also turn it into a light lunch by adding some extra protein (I love sliced chicken breast) and serving with pita.
Why This Recipe Is Dietitian Approved
- Fresh and delicious. There's nothing like a fresh, chopped Mediterranean salad to brighten up any meal. Tossed in a light, lemon dressing, this is a refreshing side you'll love.
- Quick to prepare. You only need 30 minutes to whip up this salad.
- Inspired by the Mediterranean diet. The Mediterranean diet is all about colorful plant foods, plant-based proteins and olive, oil, which you'll find in this chopped salad.
Ingredients
For the salad:
Romaine lettuce. The secret to this salad is slicing the leafy greens as small as possible. I opted for a romaine lettuce, because it holds its crunch even in small bite-sized pieces.
Parsley. For a fresh flavour, I love adding fresh parsley to salads. Curly parsley or flat leaf parsley will work, however I typically choose curly parsley.
Cherry tomatoes. Since we are keeping everything as small and chopped as possible, I recommend using cherry tomatoes. They keep their firmness well, while still being nice and juicy once cut in half.
Olives. Kalamata olives are a great source of healthy fats and add a salty flavour to this salad to help round out the flavours. Black olives will work as well.
Chickpeas. These add fiber and plant based protein to make this salad more filling. I usually use canned chickpeas that are rinsed and drained.
Feta. Look for a feta stored in brine for the freshest feta. I typically like to choose a block of feta and crumble or dice it myself.
Cucumbers. I recommend persian cucumbers for salads as they are small and less water-y than English cucumbers. This means that they also wont get as soggy once in the salad.
Pepperoncinis. For a bit of spice and acidity.
Red onion. I'm not normally the biggest red onion fan, however I find they are the perfect addition to this Mediterranean chopped salad. My tip is to chop them up nice and small and soak them in cold water before adding to the salad.
For the dressing:
Olive oil. This is a key part of the Mediterranean diet due to its heart healthy fats. For the best flavour, I recommend using a good quality extra virgin olive oil.
Lemon juice. The key to any good dressing is a mix of oil and acid. I love using lemon juice in this for a fresh and vibrant flavour, however you can utilize white vinegar or apple cider vinegar if you prefer.
Dijon mustard. I love the tanginess that a grainy, Dijon mustard adds to any dressing.
Spices. Garlic powder, salt, black pepper, dried oregano are the only spices you need. Feel free to adjust these to meet your desired taste preference.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- In a large mixing bowl add romaine lettuce and parsley. Mix well.
- Top the lettuce base with chickpeas, cucumbers, cherry tomatoes, pepperoncinis, red onions, black olives and feta cheese.
- Make the dressing by whisking together olive oil, lemon juice, dijon mustard, garlic powder, dried oregano, sal and black pepper. Adjust spices to desired taste.
- Drizzle dressing over the salad and mix well.
Substitutions and Variations
To make gluten-free: this recipe is naturally gluten-free.
To make dairy-free: replace the feat with a dairy-free option like Violife.
To make nut-free: this recipe is naturally nut-free.
Chickpeas can be replaced with white beans, lentils or any pulse of choice. Romaine lettuce can be replaced with any leafy green of choice.
Looking to boost the nutrition of this salad? Try these tips:
- For added protein, top with chopped chicken (I love using my thin sliced chicken breast) or sliced steak
- Want more veggies? Add in diced bell pepper or finely chopped broccoli for added crunch
- For added fiber, serve salad over a base of quinoa or farro
- For a little crunch, serve with my air fryer pita chips (or crumble some on top)!
Equipment
- Vegetable chopper (optional)
- Mixing bowl
Storage
I recommend eating this Mediterranean chopped salad fresh for best results. As the base is made with romaine, it tends to get soggy if stored for a longer period of time.
If you are looking to store this salad for a longer period of time, prep the salad with the toppings separate from the dressing and place each in an airtight container . When you're ready to serve, top with a bit of dressing. If stored separately, the salad will stay fresh for up to 3 days.
Top Tips for Success
I highly recommend dicing up all the toppings (and the lettuce base) as small as possible. Being able to have a taste of everything in every bite is the key to what makes this salad delicious. To make chopping a breeze, I recommend using a produce chopper to create equal sized diced toppings.
Frequently Asked Questions
I feel you! My biggest tip for creating a more mild flavour of red onion (that isn't quite as overpowering) is allowing them to soak in a bowl of cold water for about 5 minutes before draining. If you still aren’t a fan you can replace the red onion with a lighter onion such as white.
This is a side salad with only around 200 calories and 10g of protein, so I wouldn't say it's enough for a meal. However, you could add extra protein (see substitutions section) and a carb like farro or pita for a more balanced lunch.
More Salad Recipes
Looking for more crowd pleasing salads? You've come to the right place!
- Crunchy Cabbage and Orange Quinoa Salad
- Chickpea Feta Quinoa Salad
- Viral Cucumber, Bell Pepper & Edamame Salad
- Chopped Mediterranean Cucumber Salad
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make this Mediterranean chopped salad, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Mediterranean Chopped Salad
Ingredients
- 1 large head of romaine lettuce or 2 small, finely chopped
- 1.5 cups curly parsley finely chopped
- 16 oz can chickpeas rinsed and drained
- 3 persian cucumbers diced
- 1.5 cups cherry tomatoes halved
- ¼ cup pepperoncinis thinly sliced
- ½ cup red onions thinly sliced *see notes below
- ¼ cup kalamata olives sliced
- 1 cup feta cheese diced or crumbled
Dressing:
- ⅓ cup olive oil
- Juice of 1 lemon
- 1 tablespoon dijon mustard
- 1 teaspoon garlic powder
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- In a large mixing bowl add romaine lettuce and parsley. Mix well.
- Top the lettuce base with chickpeas, cucumbers, cherry tomatoes, pepperoncinis, red onions, black olives and feta cheese.
- Make the dressing by whisking together olive oil, lemon juice, dijon mustard, garlic powder, dried oregano, sal and black pepper. Adjust spices to desired taste.
- Drizzle dressing over the salad and mix well.
Notes
*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.
Nicole Addison says
The perfect way to get your veggies in!! I hope you guys love this one!