Mediterranean Chopped Salad Recipe (Blue Zone Ingredients!)

This colorful and flavorful Mediterranean chopped salad makes a healthy addition to your weeknight dinner rotation. Serve as a simple side dish or add protein and pack it for lunch.

Not only is the Mediterranean beautiful, but those who live there often lead longer (and healthier) lives than the rest of us. Researchers have been exploring their habits as well as other Blue Zones for years to better understand the secret to their longevity. 

A healthy diet is a primary factor – this Mediterranean chopped salad incorporates many of the longevity-promoting Blue Zone foods as well as Mediterranean flavors.

Not only is this salad packed with nutrients that can support your overall health, but it is also simple to put together and delicious. I love mixing up this salad to serve as a simple side dish for whatever protein we have on the menu that night. 

You can also add extra protein to serve it up as a healthy main. Either way, I have a feeling this is sure to become a favorite salad in your house. 

Explore even more of my healthy salad recipes after you try this one!

Ingredients for Mediterranean Salad

Use these simple and nutritious ingredients to make this delicious salad.

• Romaine Lettuce: creates a crunchy base for this salad. If you don’t really like romaine, you can use another lettuce like spring mix, kale, or spinach.
• Bell Pepper, Cucumber, Grape Tomatoes, Red Onion: this combination of veggies adds tons of color as well as nutrients to this salad. 
• Pepperoncini, Kalamata Olives: these salty, briny salad toppers add delicious flavor. They are both optional, but definitely recommended. 
• Feta: a common ingredient in many Mediterranean dishes; this salty, creamy cheese is perfect for this Mediterranean chickpea salad. 
• Chickpeas: legumes are another longevity-promoting food that most of us aren’t eating enough of. If you aren’t a fan of chickpeas, you can use white beans instead. 

Mediterranean Dressing Ingredients 

• Olive Oil: use a good quality olive oil like extra-virgin. Olive oil is not only a source of heart healthy monounsaturated fats, but it is also loaded with antioxidants – adding to its health benefits.
• Red Wine Vinegar: a common ingredient in Mediterranean cooking that adds tanginess to this simple vinaigrette. However you can substitute with fresh lemon juice or balsamic vinegar if you’d like.
• Dried Oregano: another common ingredient in Mediterranean cooking. Use Greek oregano if you can find it for the most traditional flavor. You can substitute with italian seasoning if you prefer.
• Dijon Mustard: adds flavor and helps the oil and vinegar emulsify in this salad dressing.

Variations

Make it Vegan: use vegan feta cheese like Violife instead of the feta. 

Add a Grain: make this a pasta salad by adding 2 cups of cooked pasta and doubling the dressing. You could also add 1 cup of cooked quinoa in this salad to add some whole grains and make it more filling. 

Add Protein: fish is another longevity-supporting food that would be delicious paired with this salad. Salmon, shrimp, or white fish are two great options.

Add Fresh Herbs: feel free to add some fresh herbs like chopped parsley, dill, fresh mint, or chives into the finished salad for additional flavor.

How to Make Mediterranean Salad

Chop the Vegetables: with a sharp chef-knife and clean cutting board, chop all the vegetables, pepperoncini, and olives into uniform pieces. Add to a large salad bowl.

Make the Dressing: add all of the salad ingredients to a small mixing bowl and whisk together. You can also mix the dressing in a mason jar with the lid tightly closed – just shake to combine.

Combine: Pour the dressing over the salad and toss to coat everything well in the dressing. 

Tips for Making Chopped Salads

Invest in the Right Tools: if you love making chopped salads and make them often, you might want to invest in a mezzaluna which is a tool that looks like a curved blade that you can roll back and forth across the ingredients to chop them quickly. You could also try a chopper tool with a grid to make quick work of chopping the veggies for your salad. 

Uniform Size: try to chop everything so that it is similar in size. You’ll be able to get a balanced bite with a variety of ingredients. 

Toss in Dressing: rather than drizzling your dressing over top when serving, toss your salad in the dressing beforehand to coat each piece in the dressing. 

Can I make Mediterranean salad ahead of time?

Yes, you can chop all the veggies in advance and toss them together. Store in an airtight container in the fridge for up to 2-3 days. Make the dressing separately and store in a mason jar until ready to use.

Try to avoid storing the salad with the dressing already added as it can get soggy.

Is Mediterranean salad healthy?

Yes! The Mediterranean diet is considered to be one of the healthiest diet patterns and this salad features many of the Mediterranean foods associated with positive health benefits.

This salad has it all, leafy greens, olive oil, legumes – all of these nutrient-dense foods are known to support your overall health (and potentially longevity).