Mediterranean Chopped Salad Recipe

Published on May 14th 2023 by Jennifer Dodd.
Last updated on March 20th 2024
This recipe, developed through the collective effort of at least six experts, underwent meticulous research and testing for over three months. Learn more about our process in the art and science behind our recipes. This post may contain affiliate links. Read our Disclosure Policy.
Close up view of Mediterranean Chopped Salad

Need a quick and easy homemade salad? In 15 minutes, you can toss a healthy and hearty Mediterranean Chopped Salad with a homemade herby Greek yogurt dressing. It looks and tastes fantastic and is a complete meal that can be enjoyed for lunch or dinner, thanks to the rainbow of vegetables and protein-packed chickpeas. Add a piece of Lemon Baked Salmon or juicy Hasselback Chicken if you want more protein. 

How many calories are in a Mediterranean chopped salad?

There are 570 calories in the Mediterranean chopped salad. 

What is Mediterranean chopped salad?

Mediterranean Chopped salad is a combination of assorted chopped Mediterranean vegetables tossed or topped in a salad dressing of your choice.  

What is the difference between a Greek salad and a Mediterranean salad?

The two salads are very similar with the main differences being Mediterranean salad contains chickpeas and a creamy dressing whereas Greek salad typically contains a red wine vinegarette. 

Is Mediterranean salad good for you?

Yes, Mediterranean salad is good for you. One serving provides almost half of your daily fiber needs. It's also packed with protein. Additionally, it's a good source of calcium which is essential for bone health. Furthermore, it's rich in potassium and iron which are essential for maintaining healthy blood pressure and producing red blood cells.

Author: Jennifer Dodd
Average: 5 (2 votes)
Total rating includes sum of all comments and anonymous votes.

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Time & Serves

Prep Time
15 mins
Cook Time
0 mins
Total Time
15 mins
4 persons


Mediterranean Salad
  • 2 heads Romaine Lettuce, chopped


  • 15 Cherry Tomatoes, cut in half 

  • 1 medium Cucumber, diced medium

  • 1 (15ounce) can Chickpeas, drained, rinsed

  • ¼ cup Red Onions, chopped

  • ¼ cup Pitted Kalamata Olives, cut in half 

  • ¼ cup Feta Cheese, crumbled

  • 1 Red Bell Pepper, deseeded, diced medium 


  • 1 ripe Avocado, diced medium 

Herby Greek Yogurt Dressing
  • 1/2 cup Greek Yogurt

  • 2 cloves Garlic, peeled, minced 

  • 1/4 cup Apple Cider Vinegar

  • 1 tablespoon Dijon Mustard

  • 1 teaspoon Honey

  • 1 tablespoon Basil, chopped

  • 1 tablespoon Parsley, chopped 

  • 1/2 cup Olive Oil

  • 1/8 tsp Salt


Mediterranean Chopped Salad

Assemble the salad by adding the lettuce to a salad bowl or plate. 

Prepare the lettuce

Layer the remainder of the salad ingredients in separate lines on top of the lettuce. 

Placing salad ingredients on top of the lettuce
Herby Greek Yogurt Dresssing

Add the Greek yogurt, garlic, apple cider vinegar, Dijon mustard, honey, basil and parsley into a mixing bowl whisking everything together until combined. 

Prepare the salad dressing

Slowly pour in the olive oil while whisking to emulsify the dressing, seasoning with salt to finish.   

Adding the olive oil to the salad dressing

Drizzle the dressing over the salad ingredients before serving chilled.  

Mixing all the ingredients
Jennifer Dodd

Savor the taste of culinary excellence with Jennifer, where each dish tells a story of tradition and adventure.

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