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    Home » Low Carb Recipes

    Published: Jan 19, 2023 by Erika Burt & Danielle Coonerty

    Mediterranean Chopped Salad

    This Mediterranean chopped salad is packed with flavour and texture. It is the perfect fresh and tasty salad for your next BBQ or pot luck.
    Jump to Recipe Print Recipe

    If you are looking for a fresh and tasty salad then this Mediterranean chopped salad is exactly what you need in your life. Each mouthful is packed with delicious flavours and textures. This colourful Mediterranean chopped salad is perfect for a weeknight dinner or to take along to a family BBQ or potluck. If you love the fresh flavours of the Mediterranean, then you are going to love this salad. It does take a bit of time to chop all the ingredients, but trust me it is worth it.

    If you are looking for a fresh and tasty salad then this Mediterranean chopped salad is exactly what you need in your life. Each mouthful is packed with delicious flavours and textures.

    What is a chopped salad?

    As it sounds a chopped salad is made from ingredients that are all chopped to a similar size, usually a small dice. They can be tossed together (as in this Mediterranean chopped salad) or arranged on a plate or bowl. They usually have a dressing, like a vinaigrette.

    We like to chop all the ingredients in a fine dice for our Mediterranean chopped salad, which does take a little bit of time. Pop on a podcast or some music and while you are chopping away to help pass the time. The aim is to have all the ingredients chopped to a similar size. Once you chop all the ingredients, combine them in a bowl and then toss them through the dressing to finish the salad.

    Mediterranean chopped salad on a dinner plate with sliced grilled chicken breast with Mediterranean chopped salad in a large salad bowl.

    What ingredients do you need to make Mediterranean Chopped Salad?

    In this Mediterranean chopped salad, we use all our favourite ingredients from a traditional Greek salad, except the lettuce. You can use lettuce in a chopped salad, but we prefer this salad without it. Here are the ingredients you need to make this Mediterranean chopped salad;

    • cherry tomoatoes
    • mini cucumbers
    • roasted capsicums
    • parsley leaves
    • red onion
    • olives
    • feta cheese
    • vinaigrette (recipe below)

    Suggested additional or alternative ingredients;

    • artichoke hearts
    • chickpeas
    • tinned fish
    • capsicums/peppers
    • leafy greens
    Mediterranean chopped salad ingredients, feta, cucumbers, tomatoes, capsicums, olives, parsley and onion on a chopping board.

    Our favourite salad recipes

    We love a good salad year round, but particularly at the moment when the weather is warm. You can’t beat some chicken, fish or seafood grilled on the BBQ with a fresh and tasty salad for an easy weeknight meal. Here are some of our favourite salads that are on high rotation at our place at the moment;

    • caprese salad with cherry tomatoes
    • roasted pepper salad
    • smoked chicken salad
    • tandoori chicken salad
    • roast pumpkin salad
    Caprese salad
    Caprese salad with cherry tomatoes
    Roasted peppers salad
    Roasted pepper salad
    Smoked chicken salad
    Smoked chicken salad

    Steps for making Mediterranean chopped salad

    Finely diced ingredients for the Mediterranean chopped salad
    Finely dice all the ingredients
    Mediterranean chopped salad dressing in a glass jar with a white lid
    Make the dressing by shaking ingredients together in a small jar
    Mediterranean chopped salad in a white bowl with a spatula
    Toss the salad together with the dressing

    Tips & Suggestions

    • This salad pairs brilliantly with any grilled meats, seafood, or chicken for a delicious meal. It is also perfect to serve bruschetta style on a piece of sourdough toast. For an easy packed lunch you could stir some tinned tuna or salmon through the salad also.
    • It is best to try and ensure all ingredients are ‘chopped’ or diced to a similar size, we like to finely dice the ingredients so you get a little bit of everything in every mouthful.
    • Once the salad is dressed, it can be stored in an airtight container in the fridge and eaten within 2-3 days.

    Make it Low Carb

    • This salad is naturally low carb and makes for a tasty low carb meal served with a steak, grilled chicken, fish or seafood.
    Mediterranean chopped salad in a large salad bowl

    Equipment

    Disclosure: The above post may contain affiliate links. We may earn a small commission from purchases made through these links, at no additional cost to you. Everything we recommend on our website are products we use and love. Thank you for supporting Have Butter will Travel and allowing us to share our low carb experiences with you.

    You may need –

    • chopping board
    Mediterranean chopped salad in a large salad bowl with wooden spoons beside it

    Mediterranean chopped salad

    We love this Mediterranean chopped salad because every mouthful is flavour packed! It is full of freshness from the cucumbers, parsley, onions and tomatoes, sweetness from the roasted peppers, saltiness from the olives and creaminess from the feta cheese. This combination is like a party in your mouth. This salad is great to take along to a pot luck or BBQ, so give it a try today.

    If you like this recipe, please give it a 5 star rating.

    If you like this recipe you may also like…

    • Teriyaki Chicken Rice Bowl
    • Mexican Chicken Salad
    • Mexican tuna salad
    • Tuna Salad without Mayo
    • Panko Chicken
    • Cream Cheese Pasta
    • Lemon Chicken Marinade
    • Mexican chicken marinade
    • Smoked Chicken Salad
    • Tandoori Chicken Salad

    Mediterranean Chopped Salad

    Print Recipe Pin Recipe
    This Mediterranean chopped salad is packed with flavour and texture. It is the perfect fresh and tasty salad for your next BBQ or pot luck.
    Rate Recipe
    Prep Time: 20 minutes minutes
    Have Butter will Travel Erika Burt & Danielle Coonerty
    Course: Side Dish
    Cuisine: Mediterranean
    Servings: 4 (4-6 as a side)
    Calories: 189kcal
    Author: Erika Burt & Danielle Coonerty

    Ingredients

    Mediterranean Chopped Salad

    • 250 g cherry tomatoes
    • 250 g cucumbers (mini, baby, 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

    Salad 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 clove or ½ a large clove)
    • ½ tsp salt
    • ½ tsp cracked black pepper

    Instructions

    Mediterranean Chopped Salad

    • Finely dice all the salad ingredients, except the feta, and place into a large bowl. Toss to combine.
    • Make the salad dressing (see below).
    • Add the dressing to the salad and toss again. It is now ready to serve.

    Salad Dressing

    • Place all the dressing ingredients in a small jar with a lid. Tighten the lid and shake well for 20-30 seconds to combine the ingredients.

    Notes

    Tips & Suggestions

    NOTE: THIS IS BASED ON THE INGREDIENTS WE USED, NUTRITIONAL INFORMATION MAY VARY DEPENDING ON THE INGREDIENTS USED. 

    Nutrition Per Serve

    Calories: 189kcal | Carbohydrates: 9g | Protein: 5g | Fat: 15g | Fiber: 3g | Sugar: 3g | Net Carbs: 6g
    Want more free recipes like this?Check out Have butter will travel for 5 keto family favourites dinners
      • This salad pairs brilliantly with any grilled meats, seafood or chicken for a delicious meal. It is also perfect to serve bruschetta style on a piece of sourdough toast. For an easy packed lunch you could stir some tinned una or salmon through the salad also.
      • It is best to try and ensure all ingredients are ‘chopped’ or diced to a similar size, we like to finely dice the ingredients so you get a little bit of everything in every mouthful.
      • Once the salad is dressed, it can be stored in an airtight container in the fridge and eaten within 2-3 days.
    •  
    NOTE: THIS IS BASED ON THE INGREDIENTS WE USED, NUTRITIONAL INFORMATION MAY VARY DEPENDING ON THE INGREDIENTS USED. 

    Nutrition Per Serve

    Calories: 189kcal | Carbohydrates: 9g | Protein: 5g | Fat: 15g | Fiber: 3g | Sugar: 3g | Net Carbs: 6g
    Want more free recipes like this?Check out Have butter will travel for 5 keto family favourites dinners

    More Low Carb Recipes

    • Cucumber dipped in garlic yogurt dip with crudites veggies, olives and crackers.
      Garlic yogurt sauce
    • Mexican Chicken Salad
    • Avocado lime dressing
    • Grilled chicken breast sliced into pieces with roasted pepper salad.
      Lemon Chicken Marinade

    Reader Interactions

    Comments

    1. Erina says

      February 25, 2023 at 3:59 pm

      Great side for protein.

      Reply
    2. Erina says

      February 25, 2023 at 3:58 pm

      Great for lunches or a side for protein.

      Reply
      • havebutterwilltravel says

        February 25, 2023 at 4:33 pm

        So yummy.

        Reply
    3. Lisa says

      February 20, 2023 at 7:35 am

      Great crowd pleaser at a BBQ and so easy to make. Great mix of flavours and presents well.

      Reply
      • havebutterwilltravel says

        February 23, 2023 at 2:12 pm

        Excellent – thanks Lisa

        Reply
    4. Jennifer says

      February 15, 2023 at 7:30 am

      This is such a great recipe. Goes great with fish or pizza, well just about anything. I love the dressing, its tangy but has a creamy feel with the Feta cheese. It doesn’t take too long to chop all the veggies. If you’re going to be short on time, you can chop ahead of time and put in the fridge. Very tasty!!! 🙂

      Reply
      • havebutterwilltravel says

        February 16, 2023 at 1:50 pm

        So glad you enjoyed it Jennifer!

        Reply
    5. Tracy says

      February 10, 2023 at 8:11 pm

      Not sure how many times I can say YUUUUUUM, wihtout sounding crazy!! But this salad is absolutely mouth watering, I love salad and this really has so much flavour. Thanks girls.

      Reply
      • havebutterwilltravel says

        February 10, 2023 at 8:14 pm

        So good

        Reply
    6. Lainey says

      February 10, 2023 at 5:43 pm

      I loved making this recipe. It is great to have as a side or on its own for a quick bite.

      Reply
    7. Lola O'Dwyer says

      February 10, 2023 at 2:06 pm

      This is my new favorite salad!
      Delicious and very tasty with so many different flavours!

      Reply
      • havebutterwilltravel says

        February 10, 2023 at 5:42 pm

        It’s so good isn’t it?

        Reply
    8. Jean molly says

      February 10, 2023 at 12:57 pm

      Delicious

      Reply
    9. Lola O'Dwyer says

      January 26, 2023 at 8:11 am

      Delicious!!

      Reply
      • havebutterwilltravel says

        January 26, 2023 at 8:34 am

        Thanks so much Lola

        Reply
    10. Kathryn says

      January 21, 2023 at 9:41 am

      So fresh and delicious! So enjoyed this salad. Will make again.

      Reply
      • havebutterwilltravel says

        January 21, 2023 at 9:58 am

        Thanks Kathryn. Super glad you enjoyed it. It was so easy

        Reply
    5 from 10 votes (1 rating without comment)

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