Mediterranean Chopped Salad
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.
Why You Must Make
- 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!
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.
Frequently Asked Questions
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.
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.
Yes, the definitely can be healthy! They are chock full of healthy vegetables and usually served with a lemon or vinegar-based vinaigrette instead of a creamy dressing.
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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!
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- Also, check out all my Easy Side Dish Recipes.
Mediterranean Chopped Salad
A chopped salad filled with Mediterranean vegetables and tossed with a simple vinaigrette
- 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
- 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
- Toss together all salad ingredients in a large bowl or line them up on a rectangular platter.
- Before serving, whisk together lemon juice, mustard, honey, salt, and pepper.
- Drizzle in olive oil while whisking constantly.
- Pour about half over salad and toss. Add more vinaigrette if desired.
* 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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Amount Per Serving: Calories: 252Total Fat: 20gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 24mgSodium: 382mgCarbohydrates: 11gFiber: 4gSugar: 4gProtein: 9g
29 Comments on “Mediterranean Chopped Salad”
This is a yummy looking salad! After a weekend of company and overindulgence, I need to be eating serval of this simple, nutritious, and delicious salad to help me get back on track.
We never tried artichokes in such salad Liz, sounds fantastic! In our case it’s Mirella who doesn’t like capers, so we’ll make 2 different bowls with this:) Mozzarella sounds great, since it has less calories than feta. We may also use another latest favorite, a cheese called Kalathaki from the island of Limnos (it’s also exported and you can get it online in the US). This one is lower in calories than feta, but it’s similar in taste, perhaps a bit saltier (so you may omit the salt in the salad most of the times).
Thank you for the wonderful summer salad idea dear Liz!
Lots of greetings from Athens,
Panos and Mirella
It’s the perfect time for this fresh chopped salad! I love all of the Mediterranean ingredients. I’ve GOT to try your vinaigrette, Liz! Thanks for your sweet comment from a few days ago. As you know, it has been rough the last few weeks getting through the loss of a parent. Really rough. Blogging has kept me going. Mom would want me to continue to cook. I’m blessed that she was able to participate in the blogging experience before you passed. She really enjoyed it!
Mediterranean food is so healthy, love that you added artichokes. Hope your having a great week-end!
This is just the way I love my salads – full of colour and flavour.
Great looking salad, Liz! I am so happy I have everything I need to make it for lunch today 🙂
Gorgeously, deliciously sublime!!! x
Gorgeously, deliciously sublime!!! x
I love this hearty salad, and it’s good to steer clear away from lettuce-heavy salads once in a while, this looks so delicious!
I’d follow your hubbies example and steer clear of the capers too. It’s a lovely salad.
My favorite kind of summer meal, especially when the weather is in the 90’s.
That salad looks wonderful…I always forget about artichokes and I love them, I need to remember to put more artichokes in my salads, etc. Looks lovely, and yes, guys here aren’t too fond of capers either, go figure.
I love this salad, Liz! Looks like perfect summer ‘dish’!Lovely recipe!
Liz, I love salads with mediterranean flavors!! and gimme all the marinated artichokes, Yum!
I think it is the perfect summer salad, I am a fan of the artichoke, olives and capers. And I can almost hear the sounds of the crashing waves of the Mediterranean, not on the travel schedule either.
I’ve been into salad craze lately and this one will make my tummy happy. Looks so refreshing 🙂
I like the addition of lemon in the dressing:@)
For me they would perfect without olives 😀
We are having the most freezing winter here in Sydney so I definitely need to find a reason for a holiday in France. Sydney is surrounded by snow and we can’t leave the city because just about every road out of here is blocked by snow. This is like saying it snowed just outside of Florida or California! But back to your salad…it has some of my most loved salad ingredients – feta, artichokes, olives and capers – I’ll have Bill’s share! xx
I love Mediterranean food and this salad looks delicious and as you say refreshing. Have to admit I’ve never tried capers, so I shall have to remedy that. Gorgeous post. Sammie http://www.feastingisfun.com