Greek Chopped Salad

by | Apr 22, 2024

Looking for a nutritious yet simple recipe to meal prep for lunch or dinner? This Greek Chopped Salad is ideal as it makes several servings and it’s super healthy. It’s brimming with colorful veggies like cucumber, tomato, and red onion. Plus, you get to choose any base and protein of your choice to add to it!

Greek chopped salad in white bowl

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Why you’ll love it

This salad screams summer to me. It offers a refreshing combination of crisp vegetables and creamy feta cheese, all tied together by a zesty vinaigrette. It’s a nutritious choice that’s customizable, making it suitable for pretty much any dietary preference. It’s quick and nutritious–need I say more? 🙂

Is it healthy?

This salad is not only low in calories but also high in dietary fiber and vitamins from its variety of vegetables. We recommend including the protein to make it a balanced meal that can support muscle repair and energy levels throughout the day.

Greek chopped salad in white bowl

Ingredients you’ll need

Here’s what you’ll need to make this vibrant salad:

  • Bell pepper: Choose any color to add crunch and sweetness.
  • English cucumber: Its mild flavor complements the stronger tastes in the salad.
  • Heirloom tomato: Adds a burst of juiciness.
  • Red onion: Brings a slight zip that contrasts nicely with the other ingredients.
  • Feta cheese: We sure to grab pre-crumbled feta or you can crumble up a feta block yourself.
  • Base options: Leafy greens, pasta, or quinoa to bulk up the salad.
  • Protein options: Chicken, chickpeas, salmon, or pistachios for extra protein and nutrition.
A red, orange, and yellow bell pepper

How to make it

Follow these steps to assemble your Greek chopped salad.

Prepare the vegetables

Start by dicing the bell pepper, cucumber, tomato, and red onion into uniform ¼-inch pieces. This ensures that each bite has a balanced flavor and texture, which is essential for a chopped salad. I often like to use my veggie chopper to get the job done in no time!

Chopped peppers, onion, cucumber, tomato, and feta cheese in separate bowls

Combine in a bowl

Transfer the chopped vegetables to a large salad bowl. Add the feta cheese, along with your choice of base and protein. Toss everything together thoroughly to ensure that the flavors are well-distributed throughout the salad.

Make the vinaigrette

In a small bowl or mason jar, whisk together all dressing ingredients. To save time, feel free to grab a Greek vinaigrette from the store. We often enjoy using Primal Kitchen’s Greek Vinaigrette.

Mixed salad dressing in a mason jar

Dress the salad

Pour about half of the vinaigrette over the salad—roughly 1/4 cup—and toss to coat evenly. You can always add more if you like a dressing-heavy salad.

Pouring the salad dressing over the salad

Chill and serve

For the best flavor, let the salad chill in the refrigerator for about an hour before serving. This allows the flavors to meld together beautifully. If you’re in a hurry, you can serve it immediately—either way, it’ll be delicious!

Greek chopped salad in white bowl on blue and white linen

Recipe tips and tricks

  • Serving suggestions: This salad really stands on its own but if you’re craving more, feel free to pair it with crusty bread or hummus and pita chips on the side.
  • Troubleshooting: If the salad seems dry, add a bit more vinaigrette just before serving.
  • Scaling: This recipe is easily halved for smaller meals or can be doubled for gatherings.

Customize it your way

Like all of my other recipes, this Greek chopped salad is completely customizable. You get to choose which proteins and base ingredients you want to use. Here are some options:

  • Base choices: Mixed greens or romaine for a lighter option, pasta for a heartier dish, or quinoa for a gluten-free alternative.
  • Protein variations: Grilled chicken for a classic touch, chickpeas for a vegan source, or flaked cooked salmon for extra omega-3s.

Can I make it ahead of time?

Absolutely! As a dietitian, this chopped Greek salad is one I recommend as a meal prep option to my clients all the time. Assemble the salad as the directions call for and then store in a large container or split up into individual meal prep containers. Feel free to add extra vinaigrette just before serving. You can always add the dressing into separate small condiment containers too.

Greek chopped salad separated into four meal prep containers.

How do I store leftovers?

Store any leftovers in an airtight container in the fridge for up to 4 days. The flavors will continue to enhance, making it even more delicious the next day.

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

Greek Chopped Salad 11

Greek Chopped Salad

Mackenzie Burgess, RDN
This Greek Chopped Salad is ideal for meal prep, lunch, or dinner as it makes several servings and it's super healthy. Plus, you get to choose any base and protein of your choice to add to it!
5 from 1 vote
Prep Time 15 minutes
Servings 4 servings
Calories 310 kcal

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Ingredients
  

Salad Ingredients:

  • 1 large bell pepper of your choice, diced into ¼-inch pieces (makes about 1 heaping cup) – yellow, red, orange, or green bell pepper
  • 1/2 large English cucumber, diced into ¼-inch pieces (makes about 1 heaping cup)
  • 1 medium heirloom tomato, diced into ¼-inch pieces (makes about 1 cup)
  • 1/4 small red onion, diced into ¼-inch pieces (makes about 1/4 cup)
  • 1/2 cup crumbled feta cheese
  • 2 cups base of your choice (Choose either cooked pasta, cooked quinoa, or chopped leafy greens such as romaine lettuce – optional but recommended)
  • Protein of your choice (Choose either 1 cup cooked and chopped chicken breast, 1 cup drained and rinsed canned chickpeas, ½ cup cooked and flaked salmon or smoked salmon, 5 ounce can tuna, or 1/2 cup shelled pistachios – optional but recommended)

Vinaigrette Ingredients: Makes 1/2 cup

  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 2 teaspoons dijon mustard
  • 2 teaspoons garlic
  • 1 teaspoon dried oregano
  • 1 teaspoon honey
  • Salt and pepper, to taste

Instructions
 

  • Using a knife or a veggie chopper tool, dice the bell pepper, cucumber, tomato, and red onion into uniform ¼-inch pieces.
  • Add veggies to a large salad bowl then toss with feta cheese. Add base of your choice and protein of your choice and toss to combine.
  • In a small bowl or mason jar, whisk together all vinaigrette ingredients. Pour half the vinaigrette (¼ cup) over the salad and toss to evenly coat.
  • Set aside the remaining vinaigrette to serve with the salad.
  • Enjoy immediately, or let the salad chill in the fridge for one hour to allow the flavors to meld.
  • Store leftovers for up to 3 days in the fridge.

Notes

Pasta Note: If you are using 2 cups of cooked pasta, you’ll need to cook about 1 cup of dry pasta to achieve this amount. You can also use up leftover cooked pasta.
Vinaigrette Note: To save time, feel free to grab a Greek vinaigrette from the store! We often enjoy using Primal Kitchen’s Greek Vinaigrette.
Nutrition Note: Nutrition may vary depending on ingredients used. This calculation is for chicken and leafy greens used. For more nutrition information, seek a professional registered dietitian’s advice.

Nutrition

Serving: 1servingCalories: 310kcalCarbohydrates: 10gProtein: 11gFat: 22gSaturated Fat: 6gCholesterol: 17mgSodium: 535mgPotassium: 379mgFiber: 2gSugar: 6gCalcium: 224mgIron: 1.7mg
Tried this recipe?Tag us @cheerfulchoices and let us know how it was!

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I’m a registered dietitian nutritionist (RDN) and recipe developer. I create simple recipes with customizable ingredients “of your choice.” I also help busy people gain kitchen confidence through my hands-on program.

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In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen. Click here to learn more about this virtual program with a dietitian!

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