This mediterranean chopped salad is the perfect balance between fresh crunchy vegetables and protein! Protein packed with chickpeas and grilled chicken, then mixed with all the crunchy veggies, this salad is SUPER easy to make. All you have to do to make this mediterranean chopped salad is chop the ingredients, make the dressing, and mix everything together! Only 3 steps!
The great thing about chopped salads is that you can pretty much throw in any veggies you have laying around. The perfect clean-out-your-fridge recipe. Just chop up the veggies and throw them in. Because this is a Mediterranean chopped salad, I always learn more towards typical in Mediterranean ingredients but you can use whatever you’d like.
If you love easy weeknight meals with tomatoes, you’ll love my meal prep salad and my gluten free salad with steak.
Why you’ll love this mediterranean chopped salad
- This Mediterranean Chopped Salad recipe is allergy friendly. It is naturally gluten free. You can use dairy free cheese for an easy dairy free recipe!
- It’s an easy salad that you can double or triple to feed a crowd or meal prep.
- Made with an easy homemade vinaigrette!
- Is perfect for a protein packed lunch or a light dinner.
- This Mediterranean Chopped Salad has SO MUCH flavor! The combination of fresh and crunchy veggies, salty feta cheese and olives, and an easy vinaigrette makes this salad delicious!
Ingredients & Substitutions
Chicken: I used grilled chicken here but you can use any chicken you want! You can use shredded chicken, rotisserie chicken or even just buy a piece of grilled chicken from the prepared foods section at the grocery store.
Veggies: Any fresh and crunchy veggies work great here! I used cucumber, onions, lettuce and tomato!
Cheese: I used feta cheese. You can use dairy free feta for a dairy free recipe.
Dressing: Choose between tossing your mediterranean chopped salad with a store bought greek dressing or make your own homemade greek dressing in less than 5 minutes! Trust me, it’s worth taking a few minutes to prep it and whisk it together for the freshest, good-for-you dressing.
How do I make this mediterranean chopped salad?
First, to marinate the Chicken, I combine the chicken breasts with 3 tablespoons olive oil, 3 tablespoons balsamic vinegar, and 1 teaspoon garlic powder in a bowl. I marinate the chicken for at least 30 minutes (or up to 2 hours) in the refrigerator.
Next, I grill the Chicken. I start by heating a grill to medium-high heat. I grill the chicken for 5-6 minutes per side, or until cooked through and no longer pink in the center. Then, I let the cooked chicken rest for a few minutes before slicing it thinly.
In a large bowl, I combine the chopped lettuce, onion, cucumber, and chopped tomato.
Then, in a separate small bowl, I whisk together 3 tablespoons olive oil, 3 tablespoons balsamic vinegar, 1 teaspoon garlic powder, and the juice of 1 lemon. I season with salt and pepper to taste.
Lastly, I add the sliced grilled chicken to the Mediterranean Chopped Salad. I pour the dressing over the salad and toss to coat. I crumble the feta cheese on top and serve immediately.
Expert Tips & Tricks
Don’t get it get soggy! The best ways to keep this Mediterranean Chopped Salad from getting soggy is to store the dressing separately, add a folded paper towel into your container to absorb moisture and only dress the salad right before serving!
Add Fresh Herbs: Fresh herbs help to elevate the flavors of a salad instantly! I love adding chopped green onions, chives, parsley, dill, cilantro, or basil to my salads!
What’s the difference between a chopped salad and a classic salad?
A chopped salad is a salad that has all of its ingredients chopped into small pieces. That way, you don’t need to use a knife to cut the big pieces while you are eating. PLUS you get a little bit of every ingredient in each bite.
What’s the best way to chop a chopped salad?
I just use a sharp knife and a cutting board to chop the veggies by hand. You can also use a mandoline or a vegetable chopper.
How Do I Serve this mediterranean chopped salad?
This Mediterranean Chopped Salad recipe can be served in a large salad bowl, dressed or with the dressing on the side. You can also serve and store in mason jars if you are meal prepping, bring it to work or on the go! Heck you can even eat it out of the mason jar too!
How do I Store this mediterranean chopped salad?
To store, I let the chicken cool completely before adding it to the salad and refrigerating in an airtight container for up to 3 days.
How do I Meal Prep this Mediterranean Chopped Salad recipe?
To meal prep into individual portions, divide into separate containers. These individual portions are my favorite for great grab-and-go lunches or quick dinners during the week.
Perfect to make ahead of time for meal prep. You can store in easy mason jars to keep the salad fresh and easy to bring with you when you’re at work, on the road or running errands. This mediterranean chopped salad can easily be made up to 3 days in advance, which makes it perfect for meal prep!
Looking for more gluten free salad recipes?
If you make this recipe and enjoyed it, I would really appreciate a review! You can find me on Instagram, Facebook, Tik Tok and Pinterest. Purchase my cookbook Easy Allergy Free Cooking. Join my exclusive weeknight meal plan group for 5 weekly 30-minute dinner recipes. The weeknight meal plan also has an accompanying podcast as well! I would love for you to follow along!
Mediterranean Chopped Salad (Gluten Free)
Ingredients
- 10 oz Boneless skinless chicken breasts
- 2 cups Lettuce mixed greens, romaine, or your favorite
- 1 cup cucumber diced
- 1 tomato diced
- 1/4 cup white onion diced
- 1 cup chickpeas rinsed and drained
- 1/4 cup Feta cheese or dairy-free feta
- 6 tbsp Olive oil divided
- 6 tbsp Balsamic vinegar divided
- 1 Lemon juiced
- 2 tsp Garlic powder divided
- Salt and pepper to taste
Instructions
- Marinate the Chicken: In a bowl, combine the chicken breasts with 3 tablespoons olive oil, 3 tablespoons balsamic vinegar, and 1 teaspoon garlic powder. Marinate for at least 30 minutes (or up to 2 hours) in the refrigerator.
- Grill the Chicken: Heat a grill to medium-high heat. Grill the chicken for 5-6 minutes per side, or until cooked through and no longer pink in the center. Let the cooked chicken rest for a few minutes before slicing it thinly.
- Prepare the Salad: In a large bowl, combine the chopped lettuce, onion, cucumber, and chopped tomato.
- Make the Dressing: In a separate small bowl, whisk together 3 tablespoons olive oil, 3 tablespoons balsamic vinegar, 1 teaspoon garlic powder, and the juice of 1 lemon. Season with salt and pepper to taste.
- Assemble and Serve: Add the sliced grilled chicken to the salad. Pour the dressing over the salad and toss to coat. Crumble the feta cheese on top.
- Serve immediately.
Nutrition
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