Can I make Mediterranean Chopped Salad ahead of time?

Yes! You can prep it a few hours in advance. For best texture, add the dressing just before serving or up to a few hours ahead.

How long does it last in the fridge?

Store it in an airtight container for up to 2–3 days. The flavors actually deepen over time!

Can I swap out ingredients?

Absolutely. Try: Goat cheese instead of feta Bell peppers instead of roasted peppers Fresh mint for a twist on parsley

Is this salad healthy?

It sure is! This Mediterranean Chopped Salad is packed with fresh veggies, healthy fats, and nutrients—plus it’s naturally low in carbs and high in flavor.

Mediterranean Chopped Salad: Easy 20-Min Favorite

Name: Mediterranean Chopped Salad
Prep time: 20 min
Total time: 20 min
Cuisine: Mediterranean
Ingredients: 250 g cherry tomatoes; 250 g cucumbers (mini, Persian, or Lebanese); 100 g roasted peppers; ½ red onion; ½ cup mixed olives (Kalamata or green); ½ cup parsley leaves, firmly packed; 100 g feta cheese, crumbled; 2 tbsp extra virgin olive oil; 2 tsp red wine vinegar; 1 tsp Dijon mustard; 1 tsp lemon juice; 1 tsp dried oregano; 1 clove garlic (small or ½ large); ½ tsp salt; ½ tsp cracked black pepper

Description

This Mediterranean Chopped Salad is fresh, vibrant, and packed with flavor. Made with crisp vegetables, briny olives, and creamy feta tossed in a zesty homemade dressing, it’s the perfect quick side dish for BBQs, potlucks, or healthy everyday meals.

Ingredients

Scale

Salad:

250 g cherry tomatoes
250 g cucumbers (mini, Persian, or Lebanese)
100 g roasted peppers
½ red onion
½ cup mixed olives (Kalamata or green)
½ cup parsley leaves, firmly packed
100 g feta cheese, crumbled

Dressing:

2 tbsp extra virgin olive oil
2 tsp red wine vinegar
1 tsp Dijon mustard
1 tsp lemon juice
1 tsp dried oregano
1 clove garlic (small or ½ large)
½ tsp salt
½ tsp cracked black pepper

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Instructions

Finely dice all salad ingredients except the feta cheese.
Add chopped vegetables and herbs to a large mixing bowl and toss to combine.
In a small jar, combine olive oil, red wine vinegar, Dijon mustard, lemon juice, oregano, garlic, salt, and pepper.
Secure the lid and shake well for 20–30 seconds until fully combined.
Pour the dressing over the salad and toss until evenly coated.
Sprinkle crumbled feta cheese on top.
Serve immediately or chill briefly before serving.

Notes

Chop ingredients into similar sizes for the best texture and balanced flavor in every bite.

Soak red onion in cold water for 5 minutes if you prefer a milder taste.

This salad pairs beautifully with grilled meats, seafood, or chicken.

Try serving it on toasted sourdough for a bruschetta-style twist.

Add tuna or salmon for a quick, protein-packed lunch.

Store leftovers in an airtight container in the fridge for up to 2–3 days.

Prep Time: 20 minutes
Cook Time: 0 minutes
Category: Side Dish
Method: No-Cook
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 189 kcal
Sugar: 3 g
Sodium: 320 mg (estimated)
Fat: 15 g
Saturated Fat: 4 g
Unsaturated Fat: 10 g
Trans Fat: 0 g
Carbohydrates: 9 g
Fiber: 3 g
Protein: 5 g
Cholesterol: 15 mg