Fresh and crisp Mediterranean Chopped Salad made with ripe tomatoes, crunchy cucumbers, red onion, chickpeas, olives and feta, all tossed in a bright red wine vinaigrette.
On warm days there’s nothing better than a crunchy, vibrant salad. This Mediterranean chopped salad is easy to prepare, full of fresh vegetables, protein-packed chickpeas and a zesty red wine vinaigrette, finished with crumbled feta. It pairs beautifully with chicken, shrimp or steak, is simple to customize, and delivers bold flavor in every bite.
Why You’ll Love this Salad
- Light, fresh and nutritious.
- Requires minimal ingredients most people already have on hand.
- Quick to assemble and simple to prep ahead for meal planning.
- Feeds a crowd and travels well for gatherings.
- Works great as a mason jar lunch when layered for portability.
Ingredients You’ll Need
- Lettuce – Finely chopped romaine is used here, but arugula, kale or baby spinach are great alternatives.
- Tomatoes – Grape or cherry tomatoes hold up well and are less watery than larger tomatoes.
- Cucumbers – Mini or English cucumbers provide a crisp texture; scoop seeds from English cucumbers if you prefer less moisture.
- Red onion – Adds sharpness and crunch.
- Chickpeas – Canned (drained and rinsed) chickpeas add protein and substance.
- Olives – Pitted Kalamata olives bring briny depth.
- Fresh parsley – Essential for brightness; basil, mint or oregano can be mixed in for variation.
- Dressing – A simple mix of extra virgin olive oil, red wine vinegar, lemon juice, garlic and dried oregano (or Italian seasoning). A touch of Dijon lifts the flavor.
- Feta cheese – Crumbled feta adds creaminess and a salty finish.
How to Make a Mediterranean Chopped Salad
- Chop the produce. Finely chop tomatoes, cucumbers, red onion, olives, parsley and romaine.
- Salt and drain tomatoes and cucumbers. Toss the chopped tomatoes and cucumbers with about 1 teaspoon salt in a colander and let them drain 10–15 minutes to remove excess moisture and avoid a soggy salad.
- Make the dressing. Whisk together olive oil, red wine vinegar, lemon juice, minced garlic and dried oregano in a small bowl or jar until emulsified. Add a little Dijon if desired.
- Marinate the vegetables. Combine the drained tomatoes and cucumbers with chickpeas, red onion, olives and parsley in a large bowl. Toss with the dressing and let sit about 10 minutes so the vegetables absorb the flavors (don’t add lettuce yet).
- Assemble and serve. Add romaine and crumbled feta, toss gently to combine, then season with salt and black pepper to taste. Serve immediately.
What to Serve with Mediterranean Chopped Salad
This salad works as a main course or a side. Popular pairings include:
- Enjoy it on its own as a satisfying, light meal.
- Stir in grilled or shredded chicken, shrimp or steak for added protein.
- Add creaminess with diced avocado.
- Use as a filling in wraps or gyros and top with tzatziki if desired.
- Serve alongside pizza, warm pita, soups or sandwiches.
Prepping and Storage
To make ahead: Chop vegetables and store them separately from the romaine to prevent wilting. Prepare the dressing and keep it sealed until ready to toss.
To store: Keep in an airtight container in the refrigerator up to 2 days before the lettuce begins to soften. For lunches, layer the salad in a mason jar with chickpeas and red onion plus dressing at the bottom, tomatoes and cucumbers in the middle and lettuce on top; add feta just before serving.
Substitutions and Variations
- Protein swaps: Replace or add chickpeas with grilled chicken, shrimp, steak or even white beans.
- Extra vegetables: Include zucchini, bell peppers or carrots for more texture and color.
- Grains: Stir in cooked quinoa, farro or rice to make the salad heartier.
- Cheese and mix-ins: Swap feta for goat cheese, use artichoke hearts instead of olives, or change up herbs for different flavor profiles.
- Sweeter dressing: Add a touch of honey or maple syrup to the dressing if you prefer a hint of sweetness.
Recipe
Mediterranean Chopped Salad
Ingredients
- 6 cups romaine lettuce, chopped
- 3 mini cucumbers (or 1 English cucumber), peeled and chopped
- 1 pint grape tomatoes, chopped
- 1 teaspoon salt, for the cucumbers and tomatoes
- 1 (15 oz) can chickpeas, drained and rinsed
- 1/2 cup Kalamata olives, pitted and chopped
- 1/2 cup red onion, chopped
- 1/4 cup fresh parsley, finely chopped
- 1/4 cup feta cheese, crumbled
For the dressing
- 3 tablespoons olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and black pepper, to taste
Instructions
- Chop tomatoes, cucumbers, red onion, olives, parsley and romaine; set aside.
- Place chopped cucumbers and tomatoes in a colander, toss with about 1 teaspoon salt and let drain for 10–15 minutes to remove excess moisture.
- While draining, whisk olive oil, red wine vinegar, lemon juice, garlic and dried oregano in a small bowl or jar until emulsified.
- Transfer drained tomatoes and cucumbers to a large bowl. Add chickpeas, red onion, olives and parsley, tossing with the dressing. Let sit 10 minutes to absorb flavors (do not add lettuce yet).
- Add romaine and feta, toss gently, season with salt and pepper to taste, and serve.
Nutrition
Serving: 1/6 of salad | Calories: 206 kcal | Carbohydrates: 24.5 g | Protein: 5.9 g | Fat: 10.3 g | Fiber: 5.2 g
Nutrition information is an approximation.
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