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    Home » Recipes » Salads » Chopped Mediterranean Salad with White Wine Vinaigrette

    Chopped Mediterranean Salad with White Wine Vinaigrette

    by: Anya·posted: Jul 21, 2023·updated: Jul 21, 2023·Leave a CommentThis post may contain affiliate links. Please read my disclosure policy.

    Jump to Recipe Print Recipe
    photo of chopped salad with romaine lettuce, feta, and olives in a white bowl with salad dressing on the side and text overlay that says "chopped mediterranean salad".

    This refreshing and flavorful Chopped Mediterranean Salad features crisp romaine lettuce, juicy tomatoes, and red onions tossed in a simple white wine vinaigrette. Top the romaine salad with favorite Greek staples like crumbled feta cheese, pepperoncini, and Kalamata olives for a deliciously satisfying, perfect salad for any occasion.

    chopped Italian salad with olives and cheese and salad dressing on the left bottom corner.

    Are you tired of making the same boring salads that fail to excite your taste buds? Or your family, for that matter?

    If you're stuck in a salad rut, fear not; this Chopped Mediterranean Salad is the perfect solution to elevate your salad game and make dinners fun again. Say goodbye to monotonous greens and embrace a culinary adventure that takes you to the Mediterranea. All in the comfort of your own kitchen.

    We love a good salad around here. This classic Caesar salad has been one of my top posts, and this latest arugula goat cheese salad is coming in a close second. Salads make an excellent side dish during the hot summer months. And this Mediterranean Chopped Salad is no exception.

    Jump to:
    • Why you'll love this Chopped Mediterranean Salad
    • Ingredients
    • Substitutions and Variations
    • Helpful Tips
    • Make it Nutrient Dense
    • Step-by-Step Instructions
    • Helpful Tools & Links
    • Serving Suggestions
    • Storage Instructions
    • FAQs
    • Printable Recipe

    Why you'll love this Chopped Mediterranean Salad

    Wholesome - Packed with fresh seasonal vegetables and wholesome ingredients, this salad offers a nutritious boost to your diet.

    Refreshing and crisp - This chopped salad delivers a refreshing and satisfying crunch in every bite. It's the perfect antidote to hot summer days.

    Easy crowd-pleasing meal - Pair it with grilled chicken, steak, or salmon and call it a day. With balanced flavors, all you need is a hearty protein to make it a complete meal. Besides, this salad easily feeds a crowd of 8 people, so have your friends over and enjoy a hassle-free meal.

    Versatile - Use whatever veggies you have on hand. Out of romaine? No problem - use mixed greens. Or swap the white onions for red. Make this salad work for you.

    💭Fun Fact: A traditional Mediterranean salad encompasses diverse cuisines in the Mediterranean region, including Greece and Italy. This chopped Mediterranean salad has Greek flavors but an authentic Greek salad is usually served without lettuce or other leafy greens. While Italian chopped salad usually feature other cheeses such as mozzarella and tossed in Italian dressing. 

    Ingredients

    Learn how to make Chopped Mediterranean Salad with 5 fresh ingredients, a few Greek toppings, and a simple white wine vinaigrette. This easy recipe comes together in under 20 minutes, including prep work.

    labeled ingredients for the greek salad.
    • Romaine lettuce: I love hearty lettuces like romaine lettuce for a good chopped salad.
    • Tomatoes: Use smaller-sized tomatoes like cherry or grape tomatoes. Campari tomatoes are also a great option - they add a burst of color and juicy sweetness to every bite.
    • Cucumber: Provides a refreshing crunch and complements the other ingredients well. I prefer using a thin skin cucumber such as English cucumber, Persian cucumber, or Armenian cucumber.
    • Bell pepper: Go with red, orange, or yellow bell pepper for a pop of color and crunchy sweetness.
    • Red onion: Adds a welcoming touch of sharpness to the salad, complementing the sweet tomatoes and crispy cukes well.
    • Feta cheese: Crumbled feta is a must in a classic Mediterranean salad. It's salty, briny, and gives that perfect Greek touch.
    • Pepperoncini: These peppers are sweet and mild chili peppers usually sold pickled. They are also known as Tuscan peppers, sweet Italian peppers, or golden Greek peppers. A perfect addition to this Greek salad.
    • Kalamata olives: Another Mediterranean staple are these olives. They provide a rich and tangy flavor and a delightful saltiness.
    • Dressing: A simple blend of extra virgin olive oil, white wine vinegar, fresh parsley, minced garlic, and salt completes this chopped Mediterranean salad. Skip this step, and use Ladolemono dressing instead.

    See the recipe card for exact quantities.

    Substitutions and Variations

    • Greens - Swap romaine lettuce with green and red leaf lettuce, or switch it up with mixed greens for a delicate texture.
    • Tomatoes - Use whatever you have on hand but keep in mind that smaller-sized tomatoes, like cherry tomatoes, have less water content, preventing the salad from becoming soggy. This is especially important if meal prepping.
    • Italian chopped salad - Swap feta with shaved parmesan cheese or mozzarella balls and add diced or sliced pepperoni.
    • Make it heartier - Add chickpeas for a boost of protein. Or a meat source like diced chicken, sliced or cubed salami, or even canned wild tuna.
    • Other toppings - I've added other delicious toppings such as artichoke hearts, pine nuts for a little crunch, and sun-dried tomatoes.
    • Dried herbs - I'm convinced fresh herbs add amazing flavor, but feel free to use dried parsley. Add to taste or learn more about fresh parsley substitute in this fresh-to-dried parsley post.
    chopped Greek salad on a white plate.

    Helpful Tips

    Properly wash and dry romaine lettuce - Thoroughly rinse the romaine lettuce and use a salad spinner or paper towel to dry it. Wet lettuce leaves can dilute the dressing and make the salad soggy.

    Cut the veggies uniformly - Ensure each bite has a good mix of flavors and textures, and aim for pieces roughly the same size. A salad chopper is a big help and makes the chopping go quickly.

    Make ahead tip - You can prep all veggies, except for tomatoes, and keep them stored in separate airtight containers in the fridge for up to 4 days. Make the dressing up to a week in advance. Then transfer to a large bowl, toss, and enjoy this effortless salad that takes just a few minutes total time.

    Minimize clean-up - Whisk the dressing directly in the bottom of the large salad bowl instead of in a separate bowl. Then add all the ingredients. Toss and top with the feta, olives, and peppers.

    💭Meal Prep Suggestion: Make work and school lunches easy - pack these up in quart-size wide mouth mason jars in reverse order. Pour a few tablespoons of the dressing on the bottom, then add toppings and crunchy veggies, followed by romaine lettuce. Then when ready to eat, invert the jar onto a bowl or plate and dig in!

    Make it Nutrient Dense

    Staying true to the heart of Prepare and Nourish, there are ways to ensure you get the maximum nutrition in this Mediterranean chopped salad recipe. Even though it's an incredibly simple recipe, you can take purposeful steps to turn this into a nutrient-dense meal.

    Buy best quality produce. This will be different for each family, but do your best to source quality produce. It may include growing your own (best!) or buying organic (better) or conventional (still good!) and cleaning all produce in vinegar wash to remove debris and any residue.

    Freshness is key. The Mediterranean chopped salad is an excellent summer salad when veggies like tomatoes, cucumbers, and bell peppers are in season. Make sure all vegetables are fresh and crisp. This will enhance the flavors, textures, and nutrition of the salad.

    Fermented goodness. The great thing about cheese, olives, and some peppers is that they are naturally cured or fermented. Lacto-fermented pepperoncini are hard to find, but I hope to have a recipe for that soon. Right now, you can use the same salt-to-water ratio as you would for fermenting jalapenos.

    Step-by-Step Instructions

    The complete printable recipe is below in the recipe card for your convenience.

    The recipe for chopped Mediterranean salad is very straightforward. If you have all the veggies prepped and ready to go, this simple romaine salad comes together quickly.

    added tomatoes and cucumbers to white bowl with lettuce.

    Step 1. Prep

    In a large bowl, add chopped romaine lettuce, tomatoes, red pepper, and red onions.

    simple salad dressing in a clear ramekin.

    Step 2. Whisk

    In a small bowl, whisk together the olive oil, white wine vinegar, minced garlic, fresh parsley, and salt.

    💭Pro tip: If doubling the white wine vinaigrette recipe, hold off on adding the garlic until just before serving to avoid an off-taste. 
    chopped romaine lettuce, red onions, red bell peppers, and tomatoes in a bowl.

    Step 3. Toss

    Drizzle the dressing over the salad and gently toss to ensure all the ingredients are coated well.

    chopped salad in a large white bowl with dressing on the bottom left.

    Step 4. Top

    Top with crumbled feta, sliced pepperoncini peppers, and Kalamata olives.

    💭Pro tip: Reserve the feta, pepperoncinis, and olives to add on top of the salad and not tossed with the salad. This creates a visually appealing presentation and allows the key ingredients to stand out. 
    Greek salad in a white bowl with serving spoons peeking out on the bottom right.

    Helpful Tools & Links

    Below are some affiliate links that may be helpful to you as you make this Mediterranean salad recipe. You can find some of these items cheaper at your local store, but having a link helps you know what you're looking for.

    • Tools: chef knife, cutting board, salad spinner, large mixing bowl, salad chopper, salad bowl set
    • Ingredients: unrefined sea salt, olive oil, white wine vinegar, dried parsley, herbs de provence, Italian seasoning, Kalamata olives, pepperoncini peppers

    Serving Suggestions

    If serving for guests, pair this chopped salad with a hearty entree like this salmon asparagus sheet pan meal or with this easy chicken potato bake. It has a perfect balance of all the macronutrients and packs in major flavors.

    But if you're serving this on a busy weeknight, pair it with a simple grilled or roasted meat like this easy salt and pepper chicken wing recipe or 30-minute Instant Pot St. Louis ribs.

    Chopped Mediterranean Salad pairing suggestions
    • cabbage rolls in a casserole dish
      Stuffed Cabbage Rolls
      Cook Time2 Hours 30 Minutes
    • pork tenderloin medallions on a white plate.
      Air Fryer Pork Tenderloin
      Cook Time42 Minutes
    • close up of baked mayo salmon
      Baked Salmon with Mayonnaise
      Cook Time15 Minutes
    • golden brown balsamic chicken roasted on sheet pan with asparagus, tomatoes, and onions.
      Easy One Pan Balsamic Chicken and Asparagus
      Cook Time40 Minutes

    Storage Instructions

    How long does Chopped Mediterranean Salad last in the refrigerator?

    To store: I recommend consuming any dressed salad within a day. Without the dressing, this salad will last in the fridge for up to 3 days if all the veggies are in an airtight container. For longer storage, consider storing cut veggies in separate containers.

    Storage containers: These glass snap containers are perfect for any leftover salad. For meal prep, make these in wide-mouth mason jars.

    prepped ingredients for the romaine salad like tomatoes, cucumbers, red bell peppers, and red onions.

    FAQs

    What is a "chopped" salad?

    A chopped salad is a salad where the ingredients are finely cut into small, uniform pieces, offering a balanced mix of flavors and textures in every bite.

    Is Greek salad the same as Mediterranean salad?

    Greek salad is a traditional Greek dish with specific ingredients like cucumbers, tomatoes, olives, and feta cheese. Mediterranean salad is a broader term, encompassing salads inspired by the Mediterranean region, which can vary in ingredients and flavors.

    Can I use a different vinegar for the dressing?

    Definitely! Feel free to swap it with red wine vinegar to make a red wine vinaigrette or use lemon juice for more of a lemon and olive oil dressing flavor. Either way, this fresh salad will be a winner!

    Looking for more summer salad recipes? Here are some ideas:
    • Tomato wedges with cucumber slices and thinly sliced white onion
      Cucumber Tomato and Onion Salad
    • Healthy Buffalo Chicken Salad with Blue Cheese Dressing
      Buffalo Chicken Salad Recipe
    • Shredded cabbage with cucumbers in a white bowl.
      Cabbage Cucumber Salad
    • Greek Tomato & Cucumber Salad (Low Carb, Primal, GAPS) -This Greek Tomato and Cucumber Salad with or without feta cheese has all the robust Mediterranean flavors. With a simple 4-ingredient salad dressing, this salad can be made in 15 minutes. #healthysalad #greeksalad
      Greek Tomato and Cucumber Salad (Primal, Low Carb, GAPS) +VIDEO
    Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

    Printable Recipe

    chopped Mediterranean salad in a white bowl with salad dressing on the bottom left corner.

    Chopped Mediterranean Salad

    Anya @ Prepare & Nourish
    This Chopped Mediterranean Salad features crisp romaine lettuce, tomatoes, cucumbers and other fresh veggies dressed in a simple white wine vinaigrette and topped with feta cheese, pepperoncinis, and Kalamata olives for a delicious and satisfying salad.
    5 from 1 vote
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 20 minutes mins
    Total Time 20 minutes mins
    Course Salad
    Cuisine Mediterranean
    Servings 6 servings
    Calories 158 kcal

    Equipment

    • salad spinner
    • salad chopper
    • glass salad bowl set

    Ingredients
      

    Chopped Salad

    • 1 romaine heart approximately 8 ounces
    • 10 ounces small tomatoes (Campari, grape, or cherry tomatoes work)
    • 1 red bell pepper diced or sliced
    • 1 English cucumber diced
    • ½ red onion diced or sliced
    • 3 ounces crumbled Greek feta cheese
    • ¼ cup sliced pepperoncini peppers
    • ¼ cup pitted Kalamata olives

    White Wine Vinaigrette

    • ¼ cup extra virgin olive oil
    • ¼ cup white wine vinegar
    • 1 tablespoon fresh parsley
    • 1 large garlic clove, minced
    • ½ teaspoon sea salt
    Prevent your screen from going dark

    Instructions
     

    • Prep: In a large salad bowl, add these ingredients in this order: washed and dried romaine lettuce, chopped into 1" pieces, quartered or halved tomatoes, sliced red peppers and sliced onion.
    • Whisk: In a small bowl, whisk together the olive oil, white wine vinegar, minced garlic, fresh parsley and salt.
    • Toss: Pour the dressing over the salad and toss gently to ensure all the ingredients are coated well.
    • Top: Top with crumbled feta, pepperoncinis, and olives. Serve immediately.

    Notes

    Storage: This chopped salad is best enjoyed fresh, but if you have any leftovers, store them in an airtight container in the fridge for up to one day. For longer storage, keep it without the dressing for up to 3 days.
    Tips:
    • Dry romaine lettuce - Thoroughly rinse it and dry it with a salad spinner or paper towel. Wet lettuce leaves can dilute the dressing and make the salad soggy.
    • Cut the veggies uniformly - Ensure each bite has a good mix of flavors and textures, and aim for pieces roughly the same size. A salad chopper is a big help and makes the chopping go quickly.
    • Make ahead tip - You can prep all veggies, except for tomatoes, and keep them stored in separate airtight containers in the fridge for up to 4 days. Make the dressing up to a week in advance.
    • Minimize clean-up - Whisk the dressing directly in the bottom of the large salad bowl instead of in a separate bowl. Then add all the ingredients. Toss and top with the feta, olives, and peppers.
    • Meal prep suggestion - Pack these up in quart-size wide-mouth mason jars in reverse order. Pour a few tablespoons of the dressing on the bottom, then add toppings and crunchy veggies, followed by romaine lettuce. Then when ready to eat, invert the jar onto a bowl or plate and dig in!

    Nutrition

    Calories: 158kcal | Carbohydrates: 8g | Protein: 4g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 13mg | Sodium: 454mg | Potassium: 312mg | Fiber: 2g | Sugar: 4g | Vitamin A: 2701IU | Vitamin C: 44mg | Calcium: 99mg | Iron: 1mg
    Nutrition Information
    The information shown is an estimate provided for your convenience by an online calculator. It should not be considered as a substitute for a professional nutritionist's advice. See our complete Nutritional Information Disclaimer.
    Keyword chopped mediterranean salad, mediterranean chopped salad, romaine salad, white wine vinaigrette
    ©Prepare and Nourish • Content and photographs are copyright protected. Sharing of this recipe is encouraged and appreciated but please do NOT screenshot or copy/paste complete recipes to websites or social media.
    DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Mention @prepareandnourish and be sure to tag #prepareandnourish!

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    Sharing wholesome recipes using seasonal ingredients and simplified methods since 2014. My hope is you'll feel right at home in this online kitchen, where you'll find real food recipes for real families.

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