Easy Mediterranean Chopped Salad with Protein

Easy Mediterranean Chopped Salad with Protein

Light, crunchy, and packed with bold, fresh flavor

This easy Mediterranean chopped salad has quickly become a go-to lunch for days when you want something fresh, satisfying, and protein-packed without spending time measuring or cooking. It’s the kind of recipe you can throw together straight from the fridge—crisp lettuce, juicy vegetables, salty olives, creamy feta, and tender turkey or chicken, all tied together with a bright homemade dressing. It’s light enough to keep you energized, yet filling enough to hold you through the afternoon.

The beauty of this salad is its flexibility. Everything is “eyeballed,” so you can adjust based on what you have on hand or how hungry you are. Think of this as a blueprint rather than a strict recipe.

Ingredients

Salad Base

• 1 bag shredded romaine or iceberg lettuce
• ½ cucumber, diced
• ½ red bell pepper, chopped
• ¼ red onion, finely diced
• ½ cup chopped deli turkey or grilled chicken breast
• ¼ cup sliced black olives
• ¼ cup crumbled feta cheese (or mozzarella, if preferred)
• 1 small handful cherry tomatoes, halved
• 1–2 tbsp banana peppers or pepperoncinis
• Sprinkle of dried oregano or Italian seasoning

Mediterranean Dressing

• 3 tbsp olive oil
• 1½ tbsp red wine vinegar or fresh lemon juice
• 1 tsp Dijon mustard (optional but recommended)
• ½ tsp honey or maple syrup
• ½ tsp dried oregano
• 1 small garlic clove, finely minced or grated
• Salt and black pepper, to taste

Instructions

1. Prepare the vegetables
   Add the shredded lettuce to a large bowl. Scatter in the cucumber, red bell pepper, red onion, cherry tomatoes, and banana peppers. Toss lightly to distribute everything evenly.
2. Add protein and toppings
   Layer in the chopped turkey or grilled chicken, black olives, and crumbled feta cheese. Sprinkle with oregano or Italian seasoning for that classic Mediterranean aroma.
3. Make the dressing
   In a small bowl or jar, whisk together olive oil, red wine vinegar (or lemon juice), Dijon mustard, honey, oregano, and garlic. Season with salt and black pepper to taste. Adjust acidity or sweetness as needed—this dressing should be bright, slightly tangy, and well balanced.
4. Dress and toss
   Drizzle the dressing over the salad just before serving. Start with a small amount and add more as needed. Toss gently until everything is lightly coated.
5. Serve immediately
   Enjoy right away while the lettuce is crisp and the flavors are fresh.

Tips & Variations

• Swap turkey for tuna, chickpeas, or hard-boiled eggs for variety.
• Add cooked quinoa or orzo if you want something more filling.
• Pepperoncini juice adds extra zing if you like bold flavors.
• Keep the dressing separate if meal-prepping to maintain crunch.

Prep Time: 10 minutes
Cook Time: None
Total Time: 10 minutes
Serves: 2–3
Calories: ~300–350 per serving

Fresh, crunchy, protein-packed, and endlessly customizable—this Mediterranean chopped salad proves that simple lunches can still be seriously delicious 🫒🥗