Mediterranean Chopped Salad
Quick introduction to this Mediterranean chopped salad
Bright, crunchy and impossibly easy, this Mediterranean Chopped Salad brings together ripe cherry tomatoes, crisp cucumber, salty feta and hearty chickpeas for a satisfying weeknight side or light lunch. Tip: let the salad rest in the fridge for 20–30 minutes after dressing so the flavors meld without wilting the veggies.
I like how it’s both hearty and fresh — a perfect bridge between a vegetable side and a protein-packed salad. For another crunchy, flavor-forward option, try a similar approach with the Asian Crunch Salad with ginger for inspiration.
Reasons to make this salad tonight
This recipe is quick to assemble, scales easily and travels well for picnics or potlucks. It’s fridge-friendly and stays lively with a simple red wine vinaigrette. One home cook told me they swapped the lunch rush for this salad three days a week — it’s that reliable.
Key benefits
- Ready in about 10–15 minutes of active time.
- Vegetarian and naturally high in fiber from chickpeas.
- Flexible: easy to swap ingredients for what’s in your fridge.
- Works as a side, a light main, or a meal-prep staple.
Step-by-step: how to make the Mediterranean chopped salad
This is a no-cook, assemble-in-a-bowl salad that relies on chopping and simple whisking. The structure is: chop, combine, dress, toss and rest (optional).
Prep tips
- Use a sharp chef’s knife for clean, even cuts that make the salad pleasant to eat.
- Drain and rinse the chickpeas thoroughly for a fresher taste.
- If your tomatoes are super juicy, remove some seeds to avoid watering down the dressing.
What you’ll need
- 1 cup cherry tomatoes, halved (sub: grape tomatoes)
- 1 cucumber, diced (English cucumber is ideal)
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 1 cup cooked chickpeas, drained and rinsed (canned is fine)
- 1/2 cup Kalamata olives, sliced (sub: green olives for milder flavor)
- 1/2 cup feta cheese, crumbled (use vegan feta for dairy-free)
- 2 tablespoons fresh parsley, chopped
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- Salt and pepper to taste
For more ingredient-driven salad ideas that pair hearty vegetables and cheese, see this roasted-squash pairing in the Butternut Squash & Feta Salad.
Ingredient tips
- Swap parsley for fresh mint or basil for a different brightness.
- If sodium is a concern, rinse the olives and use reduced-sodium canned chickpeas.
- To cut calories, halve the olive oil and add a splash of lemon juice for acidity.
Clear directions for the salad
- In a large bowl, combine halved cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, drained chickpeas, sliced olives, crumbled feta and chopped parsley.
- In a small bowl, whisk together olive oil, red wine vinegar, a pinch of salt and several grinds of black pepper until emulsified.
- Drizzle the vinaigrette over the salad. Toss gently to coat everything evenly.
- Serve immediately, or cover and chill for 20–30 minutes to let flavors meld before serving.
Step tips
- Toss gently to avoid breaking the tomatoes and to keep the feta from turning mushy.
- Taste and adjust salt after chilling — flavors can soften as the salad rests.
Best ways to serve this salad
Serve as a bright side to grilled fish or chicken, spoon it over greens for a fuller meal, or pack it into pita with extra lemon for a portable lunch.
For a protein-heavy lunch, pair it alongside a sandwich like the chopped, hearty options found in the Chopped Italian Sandwich recipe.
Serving tips
- Add warm pita wedges or toasted sourdough to soak up the vinaigrette.
- Turn it into a bowl: add cooked quinoa or farro for a grain base.
- Scatter extra fresh herbs and a squeeze of lemon just before serving.
Storing and keeping it fresh
Refrigerate in an airtight container for up to 3–4 days. The salad holds best if you store the dressing separately and toss just before serving. Freezing is not recommended — olives, tomatoes and feta change texture when frozen.
Storage tips
- Do: keep dressing separate for longer freshness.
- Don’t: freeze the dressed salad.
- Do: if planning to eat later, add delicate herbs right before serving.
Chef tricks and helpful cooking tips
Small changes make big differences: halve the tomatoes for bite-size pieces, salt cucumbers lightly and drain if they’re watery, and use good-quality olive oil for flavor.
Extra tips
- Toast chickpeas briefly in a skillet with a pinch of smoked paprika for a crunchy twist.
- If you prefer a creamier dressing, whisk in a spoonful of Greek yogurt.
- For an extra tang, add a little lemon zest to the vinaigrette.
Creative variations to try
Add roasted vegetables, swap chickpeas for grilled halloumi, or make this Mediterranean bowl vegan by using plant-based feta.
Quick variations
- Protein boost: fold in shredded rotisserie chicken.
- Vegan: use mashed avocado in place of feta for creaminess.
- Roasted twist: add roasted eggplant or zucchini.
- Spicy kick: toss in chopped pepperoncini or a pinch of red pepper flakes.
For a chickpea-forward bowl with similar Mediterranean vibes, check the chickpea, feta and avocado combo in this Chickpea, Feta & Avocado Salad.
Nutrition facts and serving size
Estimated yield: 4 servings. Per serving (approximate):
- Calories: 310 kcal
- Protein: 7 g
- Fat: 22 g
- Carbohydrates: 20–25 g
Notes
- Reducing olive oil by half cuts roughly 60–70 kcal per serving and lowers total fat.
- Choosing low-fat feta reduces calories and fat slightly but changes texture.
For another make-ahead salad with a smoky-salty crunch (and different macros), compare textures with this Broccoli Bacon Salad recipe.
Frequently asked questions
Q: Can I make this salad ahead of time?
A: Yes — assemble the vegetables and chickpeas but keep the dressing separate. Toss just before serving to keep textures bright. If fully dressed, eat within 24 hours for best texture.
Q: Is this salad suitable for meal prep?
A: Absolutely. Store components (veggies, chickpeas, dressing) in separate containers and combine when ready to eat. It makes a simple grab-and-go lunch.
Q: Can I omit the feta?
A: Yes. Omit or swap for a plant-based alternative for a vegan version. You can also add toasted nuts or seeds for extra texture and protein.
Q: Will the salad get soggy?
A: It can over time if dressed early; keeping dressing separate prevents sogginess. If already soggy, refresh with more chopped fresh herbs and a squeeze of lemon.
Final thoughts
This Mediterranean Chopped Salad is a bright, adaptable recipe that’s as good at the picnic table as it is on a rushed weeknight. It’s forgiving, flavorful, and a great foundation for experimenting with what you have on hand — give it a try and tweak it to make it your go-to salad.
Mediterranean Chopped Salad
Ingredients
Method
- In a large bowl, combine halved cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, drained chickpeas, sliced olives, crumbled feta, and chopped parsley.
- In a small bowl, whisk together olive oil, red wine vinegar, a pinch of salt, and several grinds of black pepper until emulsified.
- Drizzle the vinaigrette over the salad. Toss gently to coat everything evenly.
- Serve immediately, or cover and chill for 20–30 minutes to let flavors meld before serving.
- Serve as a bright side to grilled fish or chicken, spoon it over greens for a fuller meal, or pack it into pita with extra lemon for a portable lunch.
- Add warm pita wedges or toasted sourdough to soak up the vinaigrette.
- Scatter extra fresh herbs and a squeeze of lemon just before serving.
