10+ Chopped Salad Recipes to Brighten Your Healthy Meals

Chopped salad recipes make it easy to throw together fresh veggies and tasty extras in one bowl. They’re a fun way to mix up flavors and textures, keeping meals interesting and a bit healthier.

These salads come together quickly and you can swap in whatever’s in your fridge.

Use chopped salads as a side or load them up for a main meal. They’re handy for lunches or dinners when you want something light but still filling.

Trying out different chopped salad ideas might just help you discover new favorites.

1) Classic Italian Chopped Salad with salami and olives

This one’s a satisfying mix of crisp Romaine, juicy tomatoes, and crunchy bell peppers, all chopped up. Salami and olives bring a salty, savory punch that works with the fresh veggies.

Mozzarella or provolone cheese adds a creamy bite, and pepperoncini peppers give a gentle kick. Toss it all in a red wine vinaigrette for a tangy finish.

Ingredients

• Romaine lettuce
• Cherry tomatoes
• Bell peppers
• Salami, sliced
• Mozzarella or provolone cheese
• Kalamata or black olives
• Pepperoncini peppers
• Red wine vinegar
• Olive oil
• Salt and pepper

Cooking Instructions

1. Chop veggies and salami into bite-sized pieces.
2. Add lettuce, tomatoes, peppers, salami, cheese, olives, and pepperoncini to a big bowl.
3. Whisk together red wine vinegar, olive oil, salt, and pepper for the dressing.
4. Pour dressing over salad and toss gently.
5. Serve right away or chill for 10-15 minutes.

For a detailed example, check this Classic Italian Chopped Salad recipe.

2) Mediterranean Chopped Salad with quinoa and lemon Dijon dressing

Here’s a Mediterranean chopped salad that’s fresh and filling. Romaine, cherry tomatoes, cucumbers, and avocado make it colorful and crisp.

Quinoa adds some heft and a little nuttiness. The lemon Dijon dressing is bright, tangy, and super easy to make.

This one works for lunch or a light dinner. You can prep it ahead and the flavors hold up well.

Ingredients

• Romaine lettuce
• Cherry tomatoes
• English cucumber
• Avocado
• Cooked quinoa
• Olive oil
• Lemon juice
• Dijon mustard
• Salt

Cooking Instructions

1. Chop romaine, tomatoes, cucumber, and avocado.
2. Cook quinoa and let it cool.
3. Whisk olive oil, lemon juice, Dijon mustard, and salt.
4. Toss veggies and quinoa in a big bowl.
5. Pour on dressing and mix gently.
6. Serve or chill until ready.

3) Mexican Chopped Salad with black beans and cilantro lime dressing

This Mexican chopped salad is bright, fresh, and loaded with flavor. Black beans, corn, tomatoes, and red onions make it super colorful.

The cilantro lime dressing wakes everything up with a tangy, herby zing. It’s easy to put together and you can top it with grilled chicken or shrimp if you want more protein.

The simple dressing uses lime juice, cilantro, honey, and olive oil. It really pulls the whole thing together.

Ingredients

• 2 ½ cups chopped romaine lettuce
• 1 can (15 oz) black beans, drained and rinsed
• ¾ cup chopped tomatoes
• ½ cup corn kernels
• ¼ cup chopped red onions
• ¼ cup chopped cilantro

For the dressing:

• Juice of 2 limes
• 2 tablespoons olive oil
• 1 tablespoon honey
• 2 tablespoons chopped cilantro
• Salt and pepper to taste

Cooking Instructions

1. Chop the romaine and toss it in a big bowl.
2. Add black beans, tomatoes, corn, onions, and cilantro.
3. Whisk lime juice, olive oil, honey, cilantro, salt, and pepper.
4. Pour dressing over salad and toss gently.
5. Serve or chill for 20 minutes.

For more ideas, check this Mexican Chopped Salad with Cilantro-Honey-Lime Vinaigrette Recipe.

4) Kale and Chickpea Chopped Salad with tangy Italian dressing

This chopped salad uses finely chopped kale for a tender bite. Roasted chickpeas add crunch and plant-based protein.

The tangy Italian dressing livens up all the flavors. It’s quick to make and works as a side or a meal.

Ingredients

• 4 cups chopped kale
• 1 can (15 oz) chickpeas, rinsed and drained
• 1/2 cup cherry tomatoes, halved
• 1/4 cup grated Parmesan
• 1/4 cup cucumber, diced
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Roast chickpeas on a baking sheet for 20 minutes until crispy.
3. Mix kale, tomatoes, cucumber, and Parmesan in a bowl.
4. Whisk olive oil, vinegar, mustard, salt, and pepper.
5. Toss salad with dressing and top with roasted chickpeas.

5) Summery Tomato Cucumber Feta Chopped Salad

This salad is as simple as it gets. Juicy tomatoes, crunchy cucumbers, and tangy feta make it bright and refreshing.

A sprinkle of herbs and a drizzle of olive oil and lemon juice finish it off. It’s great as a side or a quick meal.

You can throw it together in minutes—perfect when you’re short on time.

Ingredients

• 3 medium cucumbers, chopped
• 4 medium tomatoes, chopped
• 1 cup crumbled feta cheese
• ¼ cup chopped fresh herbs (like parsley or dill)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Cooking Instructions

1. Chop cucumbers and tomatoes.
2. Toss them in a bowl.
3. Add feta and herbs.
4. Drizzle olive oil and lemon juice.
5. Gently toss everything together.
6. Season to taste.
7. Serve or chill for 10-15 minutes.

6) Everyday Chopped Salad with iceberg and romaine

This chopped salad is your go-to for any day. Crunchy iceberg and romaine lettuces make a refreshing base.

Add cucumbers and salami for extra flavor. The tangy Italian dressing ties it all together.

It’s quick, healthy, and works as a side or light lunch.

Ingredients

• 1 head iceberg lettuce
• 1 head romaine lettuce
• 1 Persian cucumber
• ½ cup sliced salami
• Italian dressing (olive oil, vinegar, garlic, salt, pepper)

Cooking Instructions

1. Chop lettuce into bite-sized pieces.
2. Slice cucumber thinly.
3. Cut salami into small pieces.
4. Toss everything in a big bowl.
5. Add dressing and mix.
6. Serve right away or chill briefly.

For more tips, see this Italian chopped salad recipe.

7) Quick 10-Minute Chopped Salad with fresh veggies

You can whip up a fresh chopped salad in just 10 minutes. Start with romaine or iceberg, then chop cucumbers, tomatoes, and red onions.

Throw in olives or artichokes for tang, and maybe chickpeas if you want more protein. The flavors and textures play well together.

Drizzle on your favorite dressing and toss it all up. This one’s perfect for a quick lunch or side.

Ingredients

• Romaine or iceberg lettuce
• Cucumbers
• Cherry tomatoes
• Red onion
• Olives
• Artichokes
• Chickpeas
• Your favorite dressing

Cooking Instructions

1. Chop lettuce into bite-sized pieces.
2. Dice cucumbers, tomatoes, and onion.
3. Combine everything in a bowl.
4. Drizzle with dressing and toss.

For more ideas, check this 10 Minute Italian Chopped Salad.

8) Greek-Inspired Chopped Salad with olives and feta

This Greek-inspired chopped salad is fresh and easy. Use crunchy cucumbers, ripe tomatoes, and red onions for the base.

Kalamata olives add saltiness, and feta cheese brings creamy tang. Toss it all with a simple lemon-olive oil dressing.

Fresh oregano or parsley adds a nice herbal kick. It’s great for lunch or as a dinner side.

If you want, try a creamy feta dressing for something richer. Either way, it’s colorful and full of texture.

Ingredients

• 1 cucumber, chopped
• 2 tomatoes, chopped
• ½ red onion, thinly sliced
• 1 cup Kalamata olives
• 1 cup feta cheese, cubed
• 2 tbsp fresh oregano or parsley
• 3 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Cooking Instructions

1. Chop cucumber, tomatoes, and red onion.

2. Toss those veggies together in a big bowl.

3. Add olives and feta cheese.

4. In a small bowl, mix olive oil, lemon juice, salt, and pepper.

5. Pour the dressing over your salad and give it a good toss.

6. Sprinkle fresh oregano or parsley on top if you like.

You can check out more details in this chopped Greek salad recipe.

9) Healthy Slaw-Style Chopped Salad with Yogurt Dressing

Here’s a fresh take on the usual coleslaw. You’ll grab crunchy cabbage, carrots, and whatever other crisp veggies you like for that perfect bite.

The dressing? It’s creamy Greek yogurt with a splash of olive oil, apple cider vinegar, and a little maple syrup. That combo gives you a tangy, slightly sweet flavor—honestly, it’s way lighter than the classic mayo stuff.

Eat this as a side or make it your lunch. I like that it keeps nicely in the fridge for a day or so, making life easier.

Ingredients

• 3 cups shredded cabbage
• 1 cup shredded carrots
• 1/2 cup Greek yogurt
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon maple syrup
• Salt and pepper to taste

Cooking Instructions

1. Put cabbage and carrots in a large bowl.

2. Whisk Greek yogurt, olive oil, apple cider vinegar, maple syrup, salt, and pepper in a small bowl.

3. Pour the dressing over your veggies and toss until everything’s coated.

4. Stick it in the fridge for 15-30 minutes if you want the flavors to pop.

10) Chopped Chicken Salad with fresh herbs and vinaigrette

This one’s all about fresh herbs—parsley, mint, basil. They make the chicken taste brighter and way more interesting.

You’ll toss chicken with crisp cucumbers and sweet cherry tomatoes. Then, mix up a vinaigrette with olive oil, lemon juice, and just a pinch of crushed red pepper.

The dressing ties everything together without weighing it down. I’d eat this for lunch, but honestly, it works for a light dinner too.

Ingredients

• 2 cups cooked chicken, chopped
• 1 cup cucumbers, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Pinch of crushed red pepper
• Salt to taste

Cooking Instructions

1. Chop the cooked chicken into bite-size pieces.

2. Dice cucumbers. Halve the cherry tomatoes.

3. Toss the chicken, cucumbers, tomatoes, parsley, and mint together in a bowl.

4. In a separate bowl, whisk olive oil, lemon juice, crushed red pepper, and a pinch of salt.

5. Pour the vinaigrette over the salad. Give everything a good toss so it’s coated.

6. Serve right away, or pop it in the fridge for 30 minutes if you want the flavors to come together a bit more.