What does a Mediterranean salad consist of?

A Mediterranean salad is built on simple, fresh ingredients . Expect a vibrant mix of chopped cucumbers, tomatoes, red onions, and bell peppers, tossed with Kalamata olives, chickpeas, feta cheese, and plenty of fresh herbs. The dressing? Typically a lemon-olive oil vinaigrette with garlic, oregano, and red wine vinegar. Think bold, clean, and beautifully balanced flavors that celebrate the region’s abundance.

Is eating a Mediterranean salad healthy?

Absolutely. In fact, Mediterranean salads are one of the healthiest, most sustainable meal choices you can make. They're: Rich in fiber from fresh vegetables and legumes Packed with heart-healthy fats from olives and olive oil Naturally low in saturated fat and added sugars Full of antioxidants and anti-inflammatory compounds Plus, they’re incredibly versatile. Add lean protein like grilled chicken or plant-based options like quinoa and you’ve got a nourishing, well-rounded meal.

What is the nutritional value of a chopped salad?

per serving , depending on your ingredients. Expect: 6–10g of protein 5–8g of fiber Healthy fats from olive oil and feta Low sugar and low carbs, especially if you skip croutons or grains It’s a smart, satisfying choice for lunch or dinner and it won’t weigh you down.

What is the famous chopped salad?

That would be the La Scala Chopped Salad a celeb-favorite from a Beverly Hills restaurant that features romaine, salami, mozzarella, and garbanzo beans. It inspired countless copycat recipes online and kicked off the “finely chopped salad” trend. My take? Swap in Mediterranean flavors like feta, olives, lemony dressing, and chickpeas to make it even fresher and more nutrient-dense.

What is Kim Kardashian's favorite salad?

Kim’s go-to salad from Health Nut includes turkey, Swiss cheese, tomato, sprouts, sunflower seeds, and creamy dressing. While it’s not strictly Mediterranean, it can be remixed to fit that vibe. I like to sub: Feta for Swiss Tahini dressing for creamy dressing Mint and lemon juice for freshness Olives and cucumbers for texture With a few tweaks, you’ll have a celebrity-style chopped salad that’s lighter and totally Mediterranean.

Why are chopped salads so good?

It comes down to texture and balance. Every bite has a perfect mix of ingredients, no more fork-hunting for that one olive or feta cube. Chopping everything finely: Enhances flavor blending Makes the salad easier to eat Allows dressing to coat evenly Creates a more satisfying mouthfeel It’s the same reason you love a good grain bowl everything works together, not against each other.

Is a chopped salad healthy?

Yes, especially when you focus on whole ingredients. A chopped salad can be as nutritious as you make it. Skip heavy, processed toppings like bacon bits or ranch, and load up on: Leafy greens Colorful veggies Lean proteins or legumes Olive oil-based dressings

Mediterranean Chopped Salad Recipe – Easy, Healthy & Viral

Name: Mediterranean Chopped Salad – Fresh, Crunchy & Full of Color
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 head romaine lettuce, finely chopped; 1 cup cherry tomatoes, halved; 1 Persian or English cucumber, diced; ½ red bell pepper, chopped; ¼ red onion, finely chopped; ⅓ cup Kalamata olives, sliced; ½ cup canned chickpeas, drained and rinsed; ¼ cup crumbled feta cheese; 2 tbsp chopped fresh parsley or mint; 1 grilled chicken breast, sliced; ¼ avocado, cubed; 1 tbsp sunflower seeds or pine nuts; 3 tbsp extra virgin olive oil; 2 tbsp fresh lemon juice; 1 tbsp red wine vinegar; 1 tsp Dijon mustard; 1 garlic clove, minced; ½ tsp dried oregano; Salt and freshly cracked black pepper, to taste

Mediterranean Chopped Salad – Fresh, Crunchy & Full of Color

Print Recipe

This vibrant Mediterranean Chopped Salad combines crunchy cucumbers, sweet tomatoes, briny olives, creamy feta, and a bright lemon vinaigrette. Perfect for meal prep, weekday lunches, or a light dinner.

Author: Mia Langston
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Yield: 2–3
Category: Salad
Method: No-Cook / Tossed
Cuisine: Mediterranean
Diet: Low Calorie

Ingredients

For the Salad:

1 head romaine lettuce, finely chopped

1 cup cherry tomatoes, halved

1 Persian or English cucumber, diced

½ red bell pepper, chopped

¼ red onion, finely chopped

⅓ cup Kalamata olives, sliced

½ cup canned chickpeas, drained and rinsed

¼ cup crumbled feta cheese

2 tbsp chopped fresh parsley or mint

Optional Add-ins:

1 grilled chicken breast, sliced

¼ avocado, cubed

1 tbsp sunflower seeds or pine nuts

For the Lemon Dressing:

3 tbsp extra virgin olive oil

2 tbsp fresh lemon juice

1 tbsp red wine vinegar

1 tsp Dijon mustard

1 garlic clove, minced

½ tsp dried oregano
Salt and freshly cracked black pepper, to taste

Instructions

Wash and dry all vegetables thoroughly to avoid soggy texture.
Finely chop romaine, tomatoes, cucumbers, bell peppers, red onion, and olives.
In a large salad bowl, add the romaine as your base.
Layer the remaining vegetables over the greens. Add chickpeas.
In a mason jar or bowl, whisk or shake together the dressing ingredients until emulsified.
Drizzle dressing lightly over the salad and toss gently to combine.
Top with crumbled feta and fresh herbs right before serving.
Serve immediately, or store the components separately to keep fresh for up to 3 days.

Notes

Meal prep tip: Store dressing separately to keep salad crisp.
Vegan option: Skip feta or use a dairy-free alternative.
Low-carb: Omit chickpeas and add more greens and olives.
Boost protein: Add grilled chicken, tuna, or quinoa.
Make-ahead: Dressing lasts up to 1 week in the fridge.
Seasonal swap: Try roasted veggies or avocado for variety.

Nutrition

Serving Size: 1 bowl (approx. 2 cups)
Calories: 280 kcal
Sugar: 4g
Sodium: 420mg
Fat: 18g
Saturated Fat: 4g
Unsaturated Fat: 13g
Trans Fat: 0g
Carbohydrates: 18g
Fiber: 6g
Protein: 8g
Cholesterol: 15mg

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Find it online: https://www.eatbrightly.com/mediterranean-chopped-salad/