A light, refreshing dish packed with loads of chopped vegetables, this Mediterranean Chopped Salad is perfectly sublime. Plus, it’s super simple to toss together for any occasion!

A Chopped Salad Recipe is just a guideline. It’s easy to leave out or add in any ingredient that fits the theme. And arranging it on a platter makes for a beautiful presentation.

Mediterranean Chopped Salad in serving bowl

Why You’ll Love Mediterranean Salads

  • Since you may not be dining on the French Riveria this summer, you can bring the wonderful flavors of the Mediterranean into your kitchen instead.
  • This Mediterranean Chopped Salad recipe is just a starting point. Swap the Feta for Fresh Mozzarella or Gorgonzola. Don’t like Kalamata olives? Leave them out or use another variety.
  • Add some extra protein and this chopped salad is a meal!

Frequently Asked Questions

What is a Chopped Salad?

A chopped salad is defined as a salad in which all the ingredients are chopped into bite-sized pieces, then either tossed in a bowl with dressing or arranged or “composed” on a platter.

What is in Chopped Salads?

Generally chopped salads contain lettuce, plus loads of vegetables, aromatics like red onions, protein such as chopped or crumbled cheese, grilled chicken, or sliced steak. All components are chopped so that no knife is needed.

Are Chopped Salads Healthy?

Yes! They are chock full of healthy vegetables and usually served with a lemon or vinegar-based vinaigrette instead of a creamy dressing.

Overhead view of Mediterranean chopped salad

Tips for Making Chopped Salads

  • Make sure everything is chopped into bite-sized pieces. You shouldn’t have to use a knife when eating a chopped salad.
  • Use lettuce, but also loads of vegetables with a variety of textures and colors.
  • Make it an entree salad by adding chopped chicken, beef, or even more cheeses.
  • Chickpeas, artichoke hearts, and capers are also fun additions.
  • Serve tossed in a bowl or line the ingredients up on a platter so one can pick and choose ingredients.
  • Use a delicious vinaigrette with lemon juice or red wine vinegar, extra virgin olive oil, and other flavorings. Add some honey if you’d like to balance the acidity.
  • For the most beautiful presentation, use lots of colors. When arranging the platter, separate the greens and reds so each ingredient is nicely highlighted.

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This simple recipe is the perfect way to tie together so many fresh, delicious ingredients. I’d happily eat this for my lunch or dinner, though I’d probably add even more cheese to up the protein. It’s perfect on a sultry day when the heat and humidity have dulled the appetite. Though light enough that you can still have a wee bit of something sweet when you’re finished. Bon Appetit!

Mediterranean Chopped Salad in serving bowl

Mediterranean Chopped Salad

Prep Time 15 minutes
Total Time 15 minutes
Yield 6 servings

A chopped salad filled with Mediterranean vegetables and tossed with a simple vinaigrette

Ingredients

For salad:

  • 2-3 heads of Romaine lettuce, chopped into strips
  • 1 cup of grape tomatoes, cut in half
  • 1 cup of Persian (mini cucumbers), unpeeled, chopped
  • ¼ cup of finely diced red onions*
  • ¼ cup sliced, pitted kalamata olives
  • ½ cup diced red peppers
  • 1/3 cup crumbled Feta cheese or 1/2 cup cubed fresh mozzarella

For vinaigrette:

  • 3 tablespoons freshly squeezed lemon juice
  • 1 teaspoon Dijon mustard
  • 1 tablespoon honey
  • ¼ kosher salt
  • ¼ feshly ground black pepper
  • ½ cup extra virgin olive oil

Instructions

  1. Toss together all salad ingredients in a large bowl or line them up on a rectangular platter.
  2. Before serving, whisk together lemon juice, mustard, honey, salt, and pepper.
  3. Drizzle in olive oil while whisking constantly.
  4. Pour about half over salad and toss. Add more vinaigrette if desired.

Notes

* Soak onions in ice water for about 15 minutes to soften their bite. Drain and let drain on paper towels.

May also add artichoke hearts, capers, chickpeas/garbanzo beans, sundried tomatoes, etc.

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Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 252Total Fat: 20gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 24mgSodium: 382mgCarbohydrates: 11gFiber: 4gSugar: 4gProtein: 9g

HOW MUCH DID YOU LOVE THIS RECIPE?

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