Mediterranean Chopped Salad is a bright, fresh salad tossed in a zesty Greek dressing. It’s versatile enough to serve as a light lunch, a side dish, or a hearty addition to any summer meal. Crisp romaine, juicy tomatoes, cucumber, creamy feta and protein-rich chickpeas make this salad both satisfying and flavorful, and the homemade dressing ties everything together.
I enjoy Greek flavors year round, but this salad really shines in summer when tomatoes and cucumbers are at their peak. This Mediterranean chopped salad blends everything I love about a traditional Greek or village salad with the added crunch of romaine and the heartiness of chickpeas. Tossed in a lively Greek-style dressing, it’s a go-to recipe when you want something fast, fresh, and satisfying.
Why you’ll love this recipe:
- Fresh, vibrant flavors from classic Mediterranean ingredients.
- Light but filling—perfect for warm-weather meals.
- Quick to prepare and easily customized with pantry staples or your favorite protein.
Recipe ingredients
- Romaine lettuce — pre-washed leaves save time; chop to bite-sized pieces.
- Tomatoes — cherry or grape tomatoes, halved, or use ripe tomatoes cut into small wedges.
- Cucumber — diced or chopped for crunch and freshness.
- Red onion — thinly sliced then chopped for a milder bite.
- Feta cheese — a block-style feta packed in brine yields creamier results than pre-crumbled.
- Chickpeas — rinsed and drained; they add protein and texture. Substitute white beans if preferred.
- Olives — Kalamata are classic; any briny olive you like will work.
- Greek dressing — a zesty vinaigrette of olive oil, red wine vinegar, garlic, oregano, salt and pepper. The dressing can be made ahead.
See the recipe card below for exact quantities and full instructions.
How to make this Mediterranean salad recipe
This salad is very simple to prepare. Most of the time is spent chopping, and everything comes together in minutes. Make the dressing first so it has time to meld while you chop the vegetables.
Pro tip: Prep ingredients ahead and store them separately until ready to assemble. The dressing keeps well for a few days refrigerated.
Basic steps at a glance:
- Prepare the Greek dressing and set aside.
- Chop the romaine and vegetables.
- Rinse and drain chickpeas; halve the olives and tomatoes.
- Toss everything together in a large bowl with enough dressing to coat, then serve immediately.
Serving suggestions
This Mediterranean garbanzo salad is versatile:
- Serve on its own for a light lunch or simple dinner.
- Top with grilled chicken souvlaki, shrimp, or roasted salmon for a more substantial meal.
- Pair with grilled meats, sandwiches, or grain bowls as a bright side dish.
Recipe notes
- Advance prep: Chop vegetables and store separately to keep textures crisp. Combine just before serving.
- Toss the salad with dressing right before serving to prevent the lettuce from wilting.
- Customize with roasted red peppers, artichoke hearts, or other pantry additions. You can also swap the Greek dressing for a lemon vinaigrette or Italian-style dressing.
- Meal prep option: Layer ingredients in jars or containers with dressing stored separately; toss before eating.
- Nutrition information below does not include dressing, which may vary depending on recipe or brand.
More salad recipes you’ll love
- Broccoli slaw salad
- Butter lettuce salad
- Fig and arugula salad with goat cheese and walnuts
- Raspberry salad with baby lettuces and feta
- Romaine wedge salad with bacon and blue cheese
- Spinach salad with apple, cranberries, and walnuts
- Spring mix salad
- Strawberry feta salad
- Fresh and easy three bean salad
Did you try this recipe? If so, leave a review below and tag @flavorthemoments on social media so I can see what you made.
Mediterranean Chopped Salad Recipe
Servings: 6 servings
Prep Time: 10 mins | Cook Time: 0 mins | Total Time: 10 mins
Ingredients
- Greek salad dressing (use your preferred recipe)
- 7 ounces romaine lettuce leaves, chopped
- 1 pint cherry tomatoes, halved
- 1 medium cucumber, chopped
- 1/2 small red onion, sliced thinly and chopped
- 1 cup chickpeas, rinsed and drained
- 1 cup Kalamata olives, halved (or your favorite olives)
- 4 ounces crumbled feta cheese
Instructions
- Prepare the Greek dressing and set aside.
- Place the chopped lettuce, cherry tomatoes, cucumber, red onion, chickpeas, olives and feta in a large salad bowl.
- Toss with enough dressing to coat the ingredients evenly. Serve immediately and enjoy.
Notes
- Make ahead: Chop and store components separately for quick assembly later. Dressing keeps for several days refrigerated.
- Toss just before serving for the best texture.
- Customize with roasted red peppers, artichokes, or an alternate dressing like lemon vinaigrette or Italian.
- Nutrition shown is estimated and does not include dressing unless noted.
Nutrition
Calories: 155 kcal, Carbohydrates: 15 g, Protein: 7 g, Fat: 8 g, Saturated Fat: 3 g, Polyunsaturated Fat: 1 g, Monounsaturated Fat: 4 g, Cholesterol: 17 mg, Sodium: 581 mg, Potassium: 413 mg, Fiber: 4 g, Sugar: 5 g, Vitamin A: 3466 IU, Vitamin C: 21 mg, Calcium: 145 mg, Iron: 2 mg.
Nutrition is estimated using a food database and is provided as a guideline for informational purposes only.