Enjoy this Healthy Mediterranean Chopped Salad made with cucumber, tomatoes, red onions, Kalamata olives, and a light lemon-olive oil dressing! It is ready in just 15 minutes. Delicious on its own or paired with your favorite protein.
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- 💖Why you'll love this Mediterranean chopped salad:
- 🛒Ingredients for a chopped salad:
- Equipment you need to make this recipe
- 🍽️ How to make Mediterranean chopped salad?
- What to Serve with Mediterranean Chopped Salad?
- How do you keep chopped salad from getting soggy?
- Why do chopped salads taste better?
- 🫙 Leftover and Storing Mediterranean Chopped Salad Paleo Vegan:
- 📃 Substitutions & Variations for Mediterranean salad recipe
- ☑️ Lora's Tips making chopped salad:
- ❓ FAQ'S
- Some other recipes you'll love:
- 📖 Recipe
- Healthy Mediterranean Chopped Salad
Originally published January 2022 and updated for content May 2024.
This delicious and healthy salad is Whole30, Paleo, and naturally gluten-free and vegan. Make it part of your healthy weekly meal prep!
A Mediterranean chopped salad combines a delightful mix of fresh and vibrant flavors, making it a perfect dish for any season. This chopped salad recipe starts with a base of crisp romaine lettuce, adding color and crunch to every bite.
To this, add a cup of halved cherry tomatoes and a cup of pitted kalamata olives, bringing a burst of Mediterranean essence to the salad. If you wanted to go a little cheesy and add an extra layer of flavor and texture, sprinkle in some crumbled feta cheese, which gives a creamy contrast to the crisp vegetables.
The dressing for this salad is where the magic happens. It could all be put together in a jar! In a mason jar, combine the zest of lemon juice with a generous pour of extra virgin olive oil. If you like, add a splash of red wine vinegar to introduce a subtle tang that complements the robust flavors of the olives and tomatoes perfectly. Shake the mason jar vigorously to emulsify the ingredients, creating a dressing that is both vibrant and aromatic.
When assembling your Mediterranean chopped salad, ensure that each ingredient is chopped into bite-sized pieces to guarantee a perfect blend of flavors with each forkful. Drizzle the homemade dressing over the top just before serving. This Mediterranean chopped salad is not only a feast for the palate but also a colorful addition to any meal, embodying the essence of Mediterranean cuisine with its simple yet bold flavors.
You could enjoy this salad on its own. You could serve it with the variations we talk about later on in this post. Or you could make this a meal serving it with grilled chicken, shrimp, or even grilled steak. If you’re vegan, it’s perfect as is! You'll be munching on this even for breakfast.
Yes, I usually crave something savory for breakfast. When I have a big container of this waiting for me in the fridge, I will enjoy it...because even the colors make this salad so irresistible!
💖Why you'll love this Mediterranean chopped salad:
- Easy to Prepare: This chopped salad is simple to put together, making it perfect for a quick lunch or a side dish at dinner.
- Healthy and Refreshing: Loaded with fresh veggies and dressed in heart-healthy olive oil, this salad is both nutritious and satisfying.
- Versatile: Enjoy it on its own or pair it with grilled chicken or fish for a protein-packed dinner.
- Visually Appealing: The vibrant colors of the tomatoes, olives, make this dish a feast for the eyes as well as the palate.
- Perfect for Any Occasion: Whether it’s a casual family meal or a more formal gathering, this salad fits beautifully into any menu.
Whether you enjoy this salad as a side to a bigger meal, or top it with chicken or shrimp and call it dinner, the flavors will keep them coming back for more!
There has been more salad making than usual these days. And this is the one salad we can’t get enough of! The crunch of the freshly chopped veggies, a little umami kick from the olives, all mixed with a really fresh and zesty dressing. You’re going to love this as much as we do!
It’s not actually a salad, but more of a chopped veggie side dish. Because the ingredients are chopped so fine, it could even be a condiment. But for simplicity sake, we'll stick with calling this a salad!
So whether you enjoy this as a big salad on its own, or you enjoy it with grilled protein, trust me when I tell you, you'll be making it every week!
🛒Ingredients for a chopped salad:
- For the salad:
- Cucumber: I prefer English cucumbers, but use whatever you have on hand. If you use a regular cucumber, the seeds tend to be bitter, so it’s an extra step you have to do to remove them.
- Tomatoes: Roma or Plum tomatoes are fine. Also, you could use cherry or grape tomatoes.
- Red onions: Use whatever amount you like. A little goes a long way. I have a kid that likes more onion flavor, so we add more.
- Kalamata olives: Other olives could work, but the saltiness of a Kalamata olive make it an even better choice for this salad. You could use another black olive, or leave it out all together.
- For the dressing:
- Lemons: Fresh lemon juice is best. I would not recommend using bottled lemon juice.
- Extra-virgin olive oil: The better the quality of oil, the better the flavor of the dressing.
- Sea salt: The olives are salty on their own, so you decide how salty you want to make the dressing.
- Freshly ground pepper: Just a few grinds of black pepper should be enough to give the dressing a little flavor. Use more or less, to your taste.
Equipment you need to make this recipe
When you're making any chopped salad recipes, it's important to use these tools:
- Cutting board: Bamboo cutting boards are nice and I really enjoy using mine, but you could use any kind of cutting board.
- Sharp knife: To slice the vegetables, you will need to use a very sharp knife.
- Mixing bowl: I really love my Pyrex mixing bowls, but use whatever type of bowls you have on hand.
🍽️ How to make Mediterranean chopped salad?
Once you gather all your ingredients, the main part of the recipe begins.
- Step 1: Make the easy dressing by either adding the ingredients to a bowl and whisking together. Or you could add the ingredients to a mason jar, close the lid, and shake it really well to combine. Set aside the dressing, and prep the salad.
- Step 2: With your sharpest knife and a cutting board, you will begin to prep the veggies. It's best to put a towel under the cutting board so it won't slip around.
- Step 3: You could use the amount of each vegetable that you prefer. If you like more cucumbers, add more. Also, adjust the onions to your taste. If you only like a little bit of onions, just add a little for flavor. Also, the Kalamata olives...add more, if you love the salty flavor. Use black olives, if that's all you have on hand.
- Step 4: Add all the chopped veggies and olives to a large bowl.
- Step 4: Add dressing. Once you have all the ingredients in the bowl, add on the dressing and stir to combine.
- Step 5: Another option is to squeeze the fresh lemon juice directly on the salad and drizzle on the olive oil (salt + pepper). Or you could add the dressing ingredients to a jar and shake it all together. Double the dressing to have extra for this salad (if you like more dressing)or to use for other salads.
- Step 6: Let the salad marinate with the dressing for 5-15 minutes (or even up to 30 minutes)before enjoying. If you're serving with any protein, prep the salad, dress it, and let it sit while you prep the side dish.
Here’s the thing…this could be your Mediterranean diet salad or the beginning of something else.
📃 NOTE: Recipe card with detailed instructions are below! Print it out for later!
What to Serve with Mediterranean Chopped Salad?
There are so many ways to serve this finely chopped salad recipe. Here are so me suggestions:
- Cheese Platter: Offer a selection of cheeses such as mozzarella, Parmegiano Reggiano, and goat cheese. Serve with some olives and nuts.
- Soups: Pair with a light soup such as a seafood stew, tomato basil, or minestrone.
- Pasta Dishes: Serve this fresh salad with a simple pasta dish like spaghetti aglio e olio, penne arrabbiata, or a light seafood pasta.
How do you keep chopped salad from getting soggy?
- Dress at the Last Minute: Wait to add dressing until just before serving. Dressings, especially vinaigrettes, can cause the vegetables to wilt and become soggy if left sitting too long.
- Store Ingredients Separately: If preparing the salad in advance, store the dressing and any particularly wet ingredients (like tomatoes or cucumbers) separately and combine them with the other ingredients when ready to eat.
- Use a Salad Spinner: If you're making a chopped salad with greens, after washing your greens, use a salad spinner to remove excess water. This will help prevent any wilting and keeps the salad nice and crisp.
- Paper Towel Trick: When storing a chopped salad, place a paper towel over the top of the salad before sealing it with a lid when storing it in the refrigerator. The paper towel will absorb excess moisture.
Why do chopped salads taste better?
Chopped salads taste better because they blend flavors more evenly and allow dressing to coat each piece thoroughly, creating a uniform taste and satisfying texture in every bite. The smaller, uniform pieces also make the salad easier to eat.
🫙 Leftover and Storing Mediterranean Chopped Salad Paleo Vegan:
- To refrigerate: Place the leftovers in an airtight container in the refrigerator for 1-2 days. Truly best eaten the first day, but will be still good the next day.
- To freeze: This is not a recipe that freezes.
📃 Substitutions & Variations for Mediterranean salad recipe
- Romaine: or whatever lettuce you prefer.
- Chickpeas: use canned (rinse them!) or fresh cooked.
- Peppers: green, red or even any sort of spicy peppers for a kick of heat.
- Avocados: smooth and ripe avocados make this salad even more healthy.
- Lentils: if you happen to have some lentils cooked up for meal prep, toss some in.
- Quinoa: white, red, black or even the tri-colored quinoa is great.
- Salmon: an air-fryer cooked piece of salmon would be perfect.
- Cheese: feta cheese would be ideal in this salad (there is even vegan feta you could toss in).
- Tortilla chips: serve it with your favorite crunchy tortilla chips.
- Pasta— make it a pasta salad by adding 8 ounces cooked pasta (drained and cooled).
☑️ Lora's Tips making chopped salad:
- Use Fresh Ingredients: For the best flavor, choose fresh and ripe tomatoes, crisp cucumbers, and quality Kalamata olives. Organic lemons are preferred if you're using the zest to avoid any pesticide residues.
- Finely Chop for Consistency: Ensure all the vegetables are finely diced to similar sizes. This not only helps in combining the flavors better but also makes every bite enjoyable and easy to eat.
- Emulsify the Dressing: Whether whisking in a bowl or shaking in a jar, make sure to emulsify the dressing well to blend the olive oil and lemon juice thoroughly. This prevents the dressing from separating and ensures an even coating on the salad.
- Season to Taste: Start with the recommended amount of salt and pepper, but always taste and adjust according to your preferences. Remember that the Kalamata olives and lemon zest will also add their own natural salts and flavors.
- Allow to Marinate: If you can find time for a short marination of 5-15 minutes before serving, it can significantly enhance the flavors of the salad. This allows the dressing to soak into the veggies and meld the flavors together more cohesively.
- Add a Spicy Kick: If you like a bit of heat, adding a pinch of crushed red pepper flakes or a little diced hot pepper can add a great dimension to the salad.
- Make the vinaigrette your own: Get creative with the dressing. If you have chopped garlic on hand, add some in. If you like it spicy, add some red pepper flakes and shake it all up for a dressing with a little kick!
- Serving Suggestions: This salad is versatile; enjoy it on its own for a light meal or pair it with grilled chicken, fish, or lamb for a more filling option. It's also perfect as a side dish for barbecues and picnics.
- Storage Tips: If you plan to store the salad, keep the dressing separate and only add it before serving to maintain the freshness and crunch of the vegetables.
- Yield: You'll get about 4 servings from this salad
- Make ahead: Make the salad and the dressing ahead of time. You could make the dressing even 5 days before. The salad 1-2 days before. Store in separate containers in the refrigerator.
❓ FAQ'S
What do they put in a Mediterranean salad?
Mediterranean salad typically includes a mix of fresh vegetables such as cucumbers, tomatoes, onions and bell peppers. You will often find olives, feta cheese and some herbs like parsley or mint, and also chickpeas, artichokes and a base of leafy greens, like romaine or mixed greens.
Is a Mediterranean salad healthy for you?
Mediterranean salad is typically very healthy because of the variety of vegetables and herbs in it, providing a wide range of vitamins, minerals and antioxidants. The healthy fats from the olives and the usually added olive oil are great for your cardiovascular health. Salad itself is usually quite low in calories and high in fiber and nutrients.
What is in Mediterranean dressing?
Mediterranean dressing consists of olive oil, lemon juice or vinegar, and can be made with garlic and/or herbs like oregano or basil, seasoned with a bit of salt and pepper. The dressing is simple, light, and the olive oil and lemon juice complement the fresh ingredients of the salad well, not overwhelming their natural flavours but bringing them out.
What dressing is in the Costco Mediterranean salad?
Here is my take on the Costco Mediterranean salad, but I had my doubts at first if this was truly a part of the healthy salad because it lacks some of the more famous elements, so maybe the Costco ingredients for this salad differ from location to location. However, the main dressing typically consists of a blend of oil and vinegar with some spices in there and sometimes additional things like lemon zest or mustard. Be that as it may, it should rightfully be considered a Mediterranean salad.
What are the differences between a Greek salad and a Mediterranean salad? Which is better and why?
Greek salad is a type of Mediterranean salad specific to Greek cuisine, typically containing tomatoes, cucumbers, onions, kalamata olives, feta cheese, and dressed with olive oil and oregano. A broader Mediterranean salad may include a wider variety of ingredients and influences from various Mediterranean countries. Neither is necessarily better; the choice depends on personal taste preferences. Greek salads are simpler and often don't include lettuce, while Mediterranean salads might be more diverse in ingredients and flavors.
Can I make this salad as part of a main dish?
Yes! Any grilled protein would work great (grilled chicken, shrimp, salmon, steak). You could also serve it with these healthy chicken patties (I have it together at least once a week). If you're not counting carbs, a vegan idea would be with some pita bread and homemade hummus.
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📖 Recipe
Healthy Mediterranean Chopped Salad
Ingredients
For the dressing:
For the salad:
- 1 large English cucumber finely diced
- ½ cup to 1 cup red onion finely diced
- 4 Roma or Plum tomatoes finely diced
- ¼-½ cup Kalamata olives finely chopped
- 1 teaspoon salt (I used sea salt) or more, to taste
- ½ teaspoon freshly ground pepper or more, to taste
Instructions
Make the easy dressing:
- In a large bowl, whisk together all the dressing ingredients. Or, add all the dressing ingredients in a glass jar. Close the lid tightly and shake vigorously.
Prep the salad:
- Rinse the cucumber and tomatoes well. Finely dice all the vegetables. Chop up the olives.
Add to bowl:
- Add all the ingredients to a large bowl.
Mix the salad:
- Add on the dressing to the salad, and stir to combine with the chopped vegetables and olives. Check the flavoring, and add more salt and freshly ground pepper to your taste. Add a little hot pepper, if you enjoy a little spicy kick! You could let it marinate before you enjoy it (even 5-15 minutes will give the flavors time to nicely combine together).
Nutrition Disclaimer
Please keep in mind that the nutritional information presented below is an approximation and may vary depending on the exact ingredients used.
Notes
- Yields: you’ll get about 4 generous portions with this amount of veggies.
Dressing: Double the recipe and use the rest for other salad recipes (will keep fresh for up to 2 weeks in the refrigerator). - Cucumbers: Use 1 large or 2 smaller English cucumbers. If you use a regular cucumber, it should be peeled, halved lengthwise, seeded, and diced (no need to peel and seed an English cucumber).
- Red onions: If using 1 large red onion, 1/2 onion should yield approximately 1 cup finely diced. You could sub a sweet onion. Use 1/2 - 1 cup finely diced onion, Use less, if you prefer.
- Tomatoes: Use two large Roma or Plum tomatoes. Or if you have cherry or grape tomatoes on hand, use 1 ½ -2 cups cut in half. If using Roma or Plum, seed if you prefer.
- Kalamata olives: If you don’t have kalamata on hand, you could use black olives.
- To Store: If you’re planning to just have 1 portion, do not add the dressing. Dressing will stay fresh for up to 2 weeks in a tightly sealed jar in the refrigerator. If you’ve combined the salad and dressing, the dressed salad will keep in the refrigerator in an airtight container for a few days.
Liz says
Really enjoyed this salad! So healthy and great for my meal prep ideas.
Jules says
Absolutely delicious salad. I made a batch yesterday and will enjoy next couple days. I made the dressing and have it stored in a container to put on as needed!