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Mediterranean Chopped Salad Recipe

This Mediterranean Chopped Salad recipe is full of healthy ingredients & protein to satisfy your hunger. Make a batch for your meal prep and take for lunch!

I am always on the prowl for good lunch ideas for grown ups. I even made a Pinterest board titled on that very subject matter, so you can say I’m even a little geeky about it.

But friends, here’s why I’m excited for you.

Those of you who like to meal prep at the beginning of the week or pack a lunch daily need to give this one a go.

My farmer friends and families can always use a healthy idea or two for meals on the go, I know!

Speaking of which, you may want to check out my free On the Go Meals Guide with over 100 ideas for breakfast, lunch, dinner & snacks on the go. I even added recipe links for your viewing pleasure!

Just click the guide photo below and you can download it instantly!

on to go meal guide

Even more reason to love this chopped salad recipe – it can be made all year round. That’s right – between the grape tomatoes and cucumbers, you can still have a fresh tasting salad without skimping on flavor.

Picture the tomatoes that are white-green and kinda crunchy during the winter time and you’ll know what I mean here. 

Hothouse vegetables are pretty dependable. Come summer, I’ll be making all sorts of stuff with the fresh cucumber bounty!

Mediterranean chopped salad trio

Want to amp up the protein? Add hard boiled egg or some grilled chicken.

Other ways to mix it up – artichoke hearts, roasted red peppers…Add whatever you like, there are no rules when it comes to chopped salad recipes!

Related Posts: {Handheld Meal Ideas} {Tractor Meals} {Panini}

Tag me at #thisfarmgirlcooks so I can see what you’re making!

Yield: 4 servings

Mediterranean Chopped Salad Recipe

mediterranean chopped salad

Light and fresh, this Mediterranean Chopped Salad recipe is great as a side, or as a meal prep option for grown ups.

Prep Time 10 minutes
Total Time 10 minutes


  • 1 cup grape tomatoes
  • 2 cups cucumber, chopped
  • 2 cans can chickpeas, rinsed and drained
  • 1/4 red onion, diced
  • 1/4 cup Kalamata olives
  • 2 Tbsp olive oil
  • 3 Tbsp red wine vinegar
  • 1 tsp dried oregano
  • 1/2 cup crumbled feta cheese


  1. In a large bowl, combine all ingredients except feta cheese. Stir gently to combine. Refrigerate for an hour, or until ready to serve.
  2. At serving time, add crumbled feta cheese and gently stir to combine.

Nutrition Information:



Serving Size:

1 grams

Amount Per Serving: Calories: 344Total Fat: 17gSaturated Fat: 4gUnsaturated Fat: 0gCholesterol: 17mgSodium: 975mgCarbohydrates: 36gFiber: 11gSugar: 3gProtein: 15g


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35 Healthy Cold Lunch Ideas | Easy Work Lunches | What Molly Made

Tuesday 4th of August 2020

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