This Mediterranean chopped salad is a fresh, feel-good lunch packed with protein, fiber, and healthy fats—the perfect way to stay full and energized without the afternoon slump.
For more delicious salad recipes, check out our Greek pasta salad, rice salad, black bean salad, and cold pasta salad.
More Energy, Less Slump: One Bowl Changed Everything!
For years, Louise and I had the same lunch routine—a quick sandwich at the kitchen counter, usually eaten while scrolling through emails or rushing to our next task. It was easy, familiar, and, honestly, a little boring. By mid-afternoon, we’d both crash—tired, bloated, and reaching for coffee just to push through the day.
Then one hot afternoon, while prepping for a recipe shoot, I tossed together this Mediterranean chopped salad with some leftover veggies, a can of chickpeas, and a few boiled eggs from the fridge. We sat down, took a bite, and looked at each other like—why haven’t we been eating this all along?
Now it’s become our lunch. It’s fresh, crunchy, full of flavor, and actually satisfying. With tons of fiber, healthy fats, and plant-based protein, it keeps us full for hours without the slump. We feel lighter, more energized, and honestly, happier. Plus, the colors and textures make it feel like a little celebration on a plate—way better than another soggy sandwich.
This is truly the chopped salad that replaced our lunch sandwiches for good. Try it once, and you’ll get it.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Romaine lettuce: Crisp and hydrating. Swap with butter lettuce, little gem, or mixed greens.
- Cherry tomatoes: Juicy and sweet. Sub with grape tomatoes, diced heirlooms, or sun-dried tomatoes.
- Cucumber: Adds crunch. Try English cucumber, Persian cucumber, or even raw zucchini.
- Red onion: Sharp and colorful. Replace with scallions, shallots, or quick-pickled onions.
- Olives: Briny flavor. Kalamata are classic, but green olives or capers work too.
- Chickpeas: High-fiber and hearty—perfect for a healthy chopped salad recipe. Use white beans or lentils.
- Feta cheese: Tangy and creamy. Try goat cheese, plant-based feta, or skip for a dairy-free version.
- Boiled eggs: Protein-rich. Swap with avocado, roasted tofu, or omit for a vegetarian chopped salad.
Dressing Ingredients
- Extra virgin olive oil: Rich Mediterranean base. Use avocado oil if needed.
- Lemon juice: Bright and zesty. Sub with red wine vinegar or apple cider vinegar.
- Lemon zest: Adds citrus punch. Try orange zest or a splash of balsamic.
- Dried oregano: Classic herb. Use Italian seasoning or za’atar for variety.
- Dijon mustard: Creamy tang. Whole grain mustard or tahini also work.
- Honey: Balances acidity. Use maple syrup or agave for a vegan option.
- Salt + black pepper: Season to taste. Try pink salt or freshly cracked pepper.
How to Make Mediterranean Chopped Salad
1. Boil the Eggs
Place the eggs in a pot of boiling water and cook for 8 minutes. Cool them under cold running water, then peel and cut into halves or quarters. Set aside.
2. Make the Dressing
In a medium bowl, whisk together olive oil, lemon juice, lemon zest, oregano, Dijon mustard, honey, salt, and black pepper. This bright, zesty dressing brings all the Mediterranean flavors together.
3. Marinate the Chickpeas
Add the drained chickpeas to the dressing and stir well. Let them soak up the flavor while you prep the rest. This step adds depth and turns this into an anti-inflammatory salad recipe that’s also satisfying.
4. Prep the Veggies
Chop the romaine lettuce, halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and halve the olives. Crumble the feta and have everything ready to go.
5. Assemble the Salad
In a large bowl, combine the lettuce, tomatoes, cucumber, onion, olives, marinated chickpeas, feta, and boiled eggs.
6. Toss and Serve
Bring the bowl to the table just like this. Toss everything together right before serving to keep it crisp and fresh. It’s a colorful, hearty dish that works beautifully as a make-ahead salad for lunch or light dinner.
Tips
- Use cold ingredients: For the crispest texture, chill your veggies and eggs before mixing. A cold salad feels extra refreshing, especially if you’re serving this as an easy Mediterranean salad in summer.
- Marinate the chickpeas: Letting them soak in the dressing adds flavor and turns them into a tender, tasty highlight—don’t skip this step!
- Prep in advance: You can chop the veggies, boil the eggs, and make the dressing up to 2 days ahead. Store everything separately and assemble just before serving.
- Toss right before eating: This keeps the lettuce from wilting and the flavors fresh and bright. It also helps the dressing coat every bite evenly.
- Customize the protein: For a vegan version, skip the eggs and feta and try roasted tofu or avocado. This still gives you a low calorie Mediterranean salad that’s full of flavor and nutrients.
- Make it a meal: Add cooked grains like couscous or quinoa, or serve with pita bread for a more filling lunch or dinner.
- Use quality olive oil and fresh lemon: These are key to Mediterranean flavor, so go for the best you have—they make a big difference.
Frequently Asked Questions
Yes! Chop the veggies, boil the eggs, and make the dressing up to 2 days in advance. Keep everything separate and toss together just before serving for maximum freshness.
Store leftovers in an airtight container in the fridge for up to 2 days. The lettuce may wilt slightly, so it’s best enjoyed fresh.
Try goat cheese, bocconcini or chopped mozzarella, dairy-free feta, or even a sprinkle of nutritional yeast for a tangy flavor. It’s a flexible option for any weeknight vegetarian dinner.
Yes—just omit the eggs and feta. Add avocado or air-fried tofu for extra richness and plant-based protein.
Absolutely. Add cooked couscous, quinoa, or even orzo. For a heartier twist, serve it alongside something like our lemon orzo for a complete Mediterranean meal.
More Easy Salad Recipes
- Chickpea salad
- Greek Chickpea salad
- Creamy pasta salad
- Tahini salad
- Mediterranean salad
- Orzo salad
- Lentil salad
- Pea salad
If you tried this Mediterranean Chopped Salad recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Mediterranean Chopped Salad
Ingredients
- 1 large head romaine lettuce chopped
- 1½ cups cherry tomatoes halved
- 1 cup cucumber diced
- ½ cup red onion thinly sliced
- ½ cup olives pitted and halved
- 1 can chickpeas (15 oz /400 g) drained and rinsed or 1½ cup cooked chickpeas
- 4 ounces feta cheese crumbled
- 4 eggs
For the Dressing
- ¼ cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 2 teaspoons Dijon mustard
- 2 teaspoons honey
- 1 teaspoon salt + black pepper to taste
Instructions
- Boil the Eggs: Boil 4 eggs for 8 minutes, cool under tap water, then peel and cut in halves or quarters.
- Make the Dressing: In a medium bowl whisk together ¼ cup extra virgin olive oil, 3 tablespoons lemon juice, 1 teaspoon lemon zest, 1 teaspoon dried oregano, 2 teaspoons Dijon mustard, 2 teaspoons honey, 1 teaspoon salt, and pepper.
- Marinate the Chickpeas: Toss in 1 can chickpeas (drained). Let them marinate while you prep the other ingredients.
- Mix in Veggies: To a large mixing bowl, add 1 large head romaine lettuce (chopped), 1½ cups cherry tomatoes (halved), 1 cup cucumber (chopped), ½ cup red onion (chopped), ½ cup olives, 4 ounces feta cheese (crumbled), marinated chickpeas, and boiled eggs.
- Serve: Bring it to the table just like this, then toss everything together right before serving so it’s fresh, vibrant, and perfectly coated in the dressing.
Video
Notes
- Romaine → Swap with little gem, butter lettuce, or crunchy iceberg.
- Cherry tomatoes → Try grape tomatoes, chopped vine-ripened, or even sun-dried for extra depth.
- Cucumber → Use Persian, English, or thinly sliced raw zucchini.
- Red onion → Sub with shallots, green onion, or quick-pickled onion for a milder bite.
- Olives → Go with green olives, Castelvetrano, or capers for briny flavor.
- Chickpeas → White beans or lentils are great alternatives.
- Feta → Try goat cheese, ricotta salata, or shaved Parmesan.
- Boiled eggs → Use jammy eggs, soft-boiled, or swap with rotisserie chicken or canned tuna for a flexitarian twist.
- Olive oil → Avocado oil works well.
- Lemon juice/zest → Use red wine vinegar or white wine vinegar.
- Oregano → Italian seasoning or za’atar adds a fun twist.
- Dijon mustard → Whole grain mustard or Greek yogurt can sub in.
- Honey → Swap with maple syrup or agave for a vegan-friendly option.
- Marinate chickpeas: Soak in dressing to ditch that canned taste—instant flavor boost.
- Jammy eggs: Boil 7½–8 mins for creamy, dreamy yolks.
- Chop it small: Bite-sized = better flavor, no knife needed.
- Dry your lettuce: Wet leaves = soggy salad. Spin or pat dry.
- Serve it cold: Perfect for meal prep or picnics. Add eggs last.
- Prep like a pro: Marinate early, chop ahead. Keep lettuce and dressing separate.
- Taste before serving: Adjust salt or lemon—feta and olives do a lot already.
- Make it your go-to: Fresh, filling, and packed with plant-based protein.
- Double it: Great for protein-packed lunches all week.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
Welcome to our blog, we are glad you are here.
Absolutly delisious 🥰👌
Looking great and very healthy
Sounds like a great recipe! Thanks for sharing!
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