The Chopped Salad That Finally Replaced My Sandwich Lunch

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.

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.

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.

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.

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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!