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.
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.
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.
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.
- 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.
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.
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.
Step 1. Prep
In a large bowl, add chopped romaine lettuce, tomatoes, red pepper, and red onions.
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.
Step 3. Toss
Drizzle the dressing over the salad and gently toss to ensure all the ingredients are coated well.
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.
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
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.
Chopped Mediterranean Salad pairing suggestions
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.
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.
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.
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:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚
Chopped Mediterranean Salad
- 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.
- 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!