Mediterranean Chopped Salad: A Healthy, Flavor-Packed Recipe

Fresh, crunchy, and full of Mediterranean flavors, this Mediterranean Chopped Salad is a make-ahead winner for weeknight dinners, potlucks, or packed lunches. Bite-sized tomatoes, cucumbers, red onion, protein-rich chickpeas, briny Kalamata olives, and a sprinkling of feta are tossed in a simple red-wine vinaigrette that brightens every bite.

Why this salad works

This chopped salad balances textures and flavors: firm romaine and crisp cucumbers hold up to the dressing, while the marinated tomatoes and chickpeas add body and substance. A fast vinaigrette of extra-virgin olive oil, red wine vinegar, lemon, garlic and oregano gives acidity that ties all the ingredients together without masking their freshness. These choices let the salad taste lively whether served immediately or chilled for later.

Ingredients

6 cups romaine lettuce, finely chopped

1 pint grape or cherry tomatoes, quartered

3 mini cucumbers or 1 English cucumber, peeled (optional) and chopped

1 (15 oz) can chickpeas (garbanzo beans), drained and rinsed

½ cup pitted Kalamata olives, chopped

½ cup red onion, finely diced

¼ cup fresh parsley, finely chopped

¼ cup crumbled feta cheese (optional)

For the vinaigrette:

3 tablespoons extra-virgin olive oil

3 tablespoons red wine vinegar

1 tablespoon fresh lemon juice

1 clove garlic, minced

½ teaspoon dried oregano (or 1 tablespoon fresh)

Salt and freshly ground black pepper, to taste

(Measure and prep the vegetables before mixing small, even pieces make the salad easy to eat and help the dressing coat every bite.)

Servings: 6 as a side (4 as a main) Prep time: 15 minutes (mostly chopping)

How to Make a Mediterranean Chopped Salad

1.Chop everything. Finely chop romaine, tomatoes, cucumber, red onion and parsley so each forkful has a mix of textures.

2.Drain & salt watery veg. Toss chopped tomatoes and cucumbers with a pinch of salt in a colander for 10–15 minutes and let excess water drain; this prevents a soggy result.

3.Make the dressing. Whisk olive oil, red wine vinegar, lemon juice, minced garlic and oregano in a small bowl or jar until combined. Season to taste.

4.Marinate the veg. Return drained tomatoes and cucumbers to a large bowl and add chickpeas, olives and red onion. Toss with two-thirds of the dressing and let sit 8–10 minutes so the flavors develop.

5.Finish the salad. Add chopped romaine and parsley to the bowl, pour the remaining dressing, and gently toss to combine. Sprinkle with feta, season with salt and pepper, and serve.

When assembling the Mediterranean chopped salad, reserve a little dressing to adjust seasoning just before serving chilled salads often need a final splash of acid to brighten them.

Serving suggestions

Serve the salad as a colorful side for grilled meats, roasted vegetables, or sandwiches. To make it a main, fold in grilled chicken, flaked tuna, or a scoop of cooked quinoa or farro for extra protein and heft. This Mediterranean chopped salad also works beautifully in mason-jar lunches.

Storage & make-ahead tips

Prep ahead: Chop vegetables and make the dressing up to 24 hours ahead. Keep lettuce separate until 30 minutes before serving to preserve crispness.

Storing dressed salad: If mixed, the salad keeps 1–2 days refrigerated, though romaine softens over time. For best texture, store components separately and combine when ready to eat.

Mason-jar lunches: Layer chickpeas and dressing on the bottom, then tomatoes and cucumbers, and top with lettuce shake and serve

Variations & swaps

Swap feta for goat cheese or omit dairy for a vegan version.

Add roasted red peppers, artichoke hearts, or grilled zucchini for more color and flavor.

Replace romaine with mixed greens, arugula, or baby kale for a different leafy base.

Toss in toasted pine nuts or slivered almonds for extra crunch..

Nutrition

Final note

Make this bright, simple Mediterranean chopped salad your go-to when you want a fresh, make-ahead dish that’s both nutritious and crowd-friendly — easy to scale, simple to customize, and reliably delicious whether served the same day or the next.