There’s something about this salad that instantly brings to mind sun-soaked afternoons, salty breezes, and those slow, unhurried meals that stretch into golden hour.
It’s crisp, cool, and incredibly refreshing — exactly the kind of food I reach for when the temperatures rise and I want something light, nourishing, and effortless.
Inspired by the coastal flavors of the Mediterranean, this chopped salad is a colorful celebration of real food. Every bite is full of crunchy vegetables, bright herbs, and a lemony olive oil dressing that pulls it all together in the most satisfying way.
This is my warm-weather staple — the kind of dish you can throw together in minutes using simple ingredients you probably already have on hand. No stove, no stress, just honest, good-for-you flavor in every forkful.
What makes it shine isn’t just the taste (though that’s part of the magic), but the texture and simplicity. Everything’s chopped small, so each spoonful gives you that perfect balance of juicy, crisp, herby, and zesty.
It feels clean and wholesome without trying too hard — like summer in a bowl, ready for whatever your day brings.
Why You’ll Love This Mediterranean Chopped Salad:
What makes this salad a true favorite is how it hits all the right notes: it’s refreshing, colorful, and ridiculously easy to make.
It’s packed with raw, crunchy veggies for max flavor and hydration, tossed in a no-fuss vinaigrette that’s bright and citrusy without overpowering the freshness of the produce.
It’s also incredibly versatile. Enjoy it solo for a light lunch, scoop it next to grilled chicken, or use it as a base for chickpeas, feta, or your favorite protein.
It’s clean eating without the effort — and the kind of recipe that fits into nearly every kind of lifestyle, whether you’re keeping it plant-based, gluten-free, or just trying to eat more real food.
Mediterranean Chopped Salad
Brighten your meal with this easy Mediterranean salad. Featuring fresh flavors, it's super refreshing, pairs great with grilled dishes, and is ready in a cinch.
Ingredients
For the Salad
- 2 medium cucumbers, peeled (if skin is tough) and finely diced
- 3–4 ripe Roma tomatoes, finely diced
- ½ medium red onion, finely diced
- 1 green bell pepper, deseeded and finely diced
- 4–5 radishes, thinly sliced or finely diced (adds a lovely peppery bite and color)
- ½ cup fresh parsley, finely chopped
- ¼ cup fresh mint, finely chopped (optional, but highly recommended for freshness)
For the Lemon-Herb Vinaigrette
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice (from about 1 large lemon)
- 1 clove garlic, minced (or ½ tsp garlic powder)
- ½ tsp dried oregano (or 1 tsp fresh, chopped)
- ¼ tsp salt (or to taste)
- ⅛ tsp black pepper (or to taste)
Instructions
1. Prep the Vegetables
Wash everything well. Finely dice the cucumbers, tomatoes, onion, bell pepper, and radishes. Chop the parsley and mint. Try to keep the size consistent so you get a balanced bite every time.
2. Make the Dressing
In a small bowl or jar, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper until emulsified. Taste and tweak the seasoning if you need to.
3. Toss and Serve
Add all the chopped veggies and herbs to a large mixing bowl. Pour the dressing over and toss gently until everything’s coated. Let it sit for 5–10 minutes so the flavors can meld. Serve right away or chill and enjoy later.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 228Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 199mgCarbohydrates: 31gFiber: 9gSugar: 18gProtein: 6g
Tips for the Best Mediterranean Chopped Salad
- Chop small and even for the best texture and flavor in every bite.
- Don’t skip the fresh herbs — parsley is essential, and mint takes it to another level.
- Want to bulk it up? Add grilled chicken, chickpeas, hard-boiled eggs, or crumbled feta.
- Make-ahead friendly — chop the veggies and store them separately from the dressing if you’re prepping ahead.
- Pairs perfectly with grilled meats, wraps, or just a big scoop of hummus on the side.
Final Thoughts
It’s the kind of salad that doesn’t need much to shine — just fresh ingredients, a sharp knife, and a few minutes of chopping.
I’ve taken this to barbecues, tucked it into wraps for beach days, and served it alongside weeknight dinners, and it always disappears fast.
No matter how you serve it, this Mediterranean chopped salad delivers on flavor, ease, and that cool, coastal vibe we all crave when the weather gets warm.
