Chopped Mediterranean Salad
This Chopped Mediterranean Salad is a no-lettuce, protein-packed salad loaded with bell peppers, cucumber, chicken, garbanzo beans, feta, and olives, all tossed in a deliciously bright and flavorful Mediterranean dressing. It’s fantastic for easy meal prep, too!
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Reasons You’ll Love This Recipe:
- High protein, high fiber – Packed with 32g of protein and 8g of fiber per serving, thanks to the chicken and garbanzo beans.
- No lettuce, no wilting – Built entirely from sturdy veggies and protein, so it holds up in the fridge far better than a lettuce-based salad.
- Meal prep MVP – Make a big batch and portion it out for easy grab-and-go lunches all week.
- Big, bold flavor – Feta, kalamata olives, and a bright homemade Mediterranean dressing bring serious flavor to every bite.
- Naturally gluten-free – A satisfying, whole-food salad that fits easily into a gluten-free lifestyle.
Ingredient Notes & Substitutions:
For a full ingredient list with quantities, please check out the recipe card at the bottom of this post.
- Bell peppers – Any color works, or use a mix for extra visual appeal.
- Grape tomatoes – Cherry tomatoes are an easy 1:1 swap.
- Cucumber – English or Persian cucumbers work great, or a regular cucumber (seeded) in a pinch.
- Cooked chicken breast – Rotisserie chicken is a great shortcut, or swap in shredded rotisserie or grilled chicken thighs.
- Garbanzo beans – Cannellini beans or chickpeas from dried (cooked) work too.
- Feta cheese – Goat cheese is a nice swap if you want a change of pace.
- Red onion – Shallot works well if you want a milder bite.
- Kalamata olives – Green olives work in a pinch, though the flavor will be milder.
- Lemon juice – Fresh-squeezed is best for the brightest flavor, but bottled works if that’s what you have.
- Red wine vinegar – White wine vinegar is a fine substitute.
- Dijon mustard – Whole grain mustard adds a nice texture if you have it on hand.
How to Make Chopped Mediterranean Salad
For complete instructions, please check out the recipe card at the bottom of this post.
- Whisk together the lemon juice, red wine vinegar, olive oil, honey, Dijon, oregano, and grated garlic in the bottom of a large bowl. Season with salt and pepper.
- Add the chopped bell peppers, tomatoes, cucumber, chicken, garbanzo beans, feta, red onion, and kalamata olives to the dressing in the large bowl.
- Toss to combine. Serve immediately, or refrigerate for meal prep.
Tips and Variations
- Add greens if you want them – Toss this over a bed of spinach or arugula if you want extra volume, though it’s fully satisfying on its own.
- Swap the protein – Chickpeas alone (double the amount) make this a great vegetarian option, or swap in grilled shrimp or salmon.
- Make the dressing ahead – Whisk it up to 5 days in advance and store it in the fridge in a jar or airtight container.
- Add a grain – Cooked quinoa or orzo is a great way to bulk this up into a heartier meal.
- Dice everything small and uniform – It makes for easier eating and better bite consistency across all the ingredients.
- Turn it into a chip salad – Scoop it up with pita chips, crackers, or your favorite chips for a fun, hands-on way to eat it.
Meal Prep & Storage
- Fridge – Store in an airtight container for up to 3-4 days (per USDA general recommendations), making this one of your best options for weekly meal prep.
- Freezer – Not recommended — the fresh veggies and feta won’t hold up well after thawing.
- Portion it out – Divide into individual containers right after making for easy grab-and-go lunches throughout the week.
FAQs
Yes, rotisserie chicken is a great time-saver and works perfectly here — just chop it to match the size of the other ingredients.
Double the garbanzo beans, or add a second can of a different bean like cannellini or white beans, for a hearty vegetarian version.
The dressing keeps well in an airtight container or jar in the fridge for up to 7 days, so you can easily make it ahead of time, or even to use on other salads.
Yes, this Mediterranean chopped salad is naturally gluten-free.
It’s hearty enough to eat on its own, but it also pairs well with warm pita bread, grilled chicken or steak (omit from the salad recipe itself), or a side of hummus.
Yes, this recipe doubles (or triples) easily — just double or triple every ingredient, and it’s great for feeding a crowd or stocking up for a full week of meal prep.
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Chopped Mediterranean Salad
Ingredients
- 2 bell peppers chopped
- 2 cups grape tomatoes quartered
- 2 cups cucumber chopped
- 2 cups cooked chicken breast chopped
- 15 ounces garbanzo beans drained, rinsed
- ½ cup feta cheese crumbled
- ¼ cup red onion diced
- ¼ cup kalamata olives chopped
Mediterranean Dressing
- 2 tablespoons lemon juice
- 2 tablespoons red wine vinegar
- 2 tablespoons extra virgin olive oil
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- 1 clove garlic grated
- salt and pepper to taste
Instructions
- Whisk together the lemon juice, red wine vinegar, olive oil, honey, Dijon, oregano, and grated garlic in the bottom of a large bowl. Season with salt and pepper.2 tablespoons lemon juice, 2 tablespoons red wine vinegar, 2 tablespoons extra virgin olive oil, 1 tablespoon honey, 1 teaspoon Dijon mustard, 1 teaspoon dried oregano, 1 clove garlic, salt and pepper
- Add the chopped bell peppers, tomatoes, cucumber, chicken, garbanzo beans, feta, red onion, and kalamata olives to the dressing in the large bowl.2 bell peppers, 2 cups grape tomatoes, 2 cups cucumber, 2 cups cooked chicken breast, 15 ounces garbanzo beans, 1/2 cup feta cheese, 1/4 cup red onion, 1/4 cup kalamata olives
- Toss to combine. Serve immediately, or refrigerate for meal prep.
