Mediterranean Chopped Salad with Roasted Red Pepper Dressing (Vegetarian, Gluten-Free)

4.85 from 19 votes
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Are you tired of salads yet? Please say no. Because I have another one for you and it’s a must make.

I first posted this salad a couple of months ago on social media and I didn’t realize what a stir it would cause. I mean, I knew that I had something special with this salad dressing, but I was not prepared for what ensued.

Within a couple of weeks this Mediterranean Chopped Salad with Roasted Red Pepper Dressing had racked up over 5 Million views on Tik Tok and I had thousands of you making this salad and sharing your creations with me on Instagram.

Then the Rachael Ray show called, and selected this recipe to feature on the show this week! Suffice to say, I knew I had to share this recipe on the blog so all of you can reference it anytime you need, or print out to use for a lifetime (which you will, I promise).

How To Make Mediterranean Chopped Salad with

Roasted Red Pepper Dressing:

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chopped salad

Step 1. Combine dressing ingredients in a high speed blender.

Step 2. Combine greens in a large serving bowl and mix.

Step 3. Top with the rest of the salad ingredients.

Step 4. Toss the salad with the dressing. Since we have romaine in this salad, it doesn’t keep when dressed for as long as some of the others, so if you’re making ahead of time, store dressing separately and dress before serving.

Step 4. Serve or refrigerate and enjoy all week.

chopped salad

What Else Can I Use?

  • Roasted red peppers are a non-negotiable here. They are the base of this salad dressing, so sadly, I cannot offer a substitution that wouldn’t be an entirely different recipe.
  • Balsamic vinegar can be replaced with apple cider or white wine vinegar in the dressing.
  • If you don’t have honey, maple syrup can be used in the dressing.
  • You can use goat cheese or feta in the salad instead of mozzarella.
  • If you don’t care for green olives, use kalamata olives, hearts of palm, or canned artichokes instead.

This Mediterranean Chopped Salad is Special Because:

It is crunchy, creamy, salty, and sweet. The perfect blend and balance of flavors.

It takes 20 minutes from start to finish.

The DRESSING is what has everyone so excited. It is only 5 ingredients and is so very flavorful. Grab a high quality blender (this is mine and I’ve had it for over 10 years), and watch magic happen.

The dressing will keep for a good week in the fridge, and is as delicious on salad as it is with roast chicken.

chopped salad

If you like this one, check out these other healthy lunch recipes:

“Cheesy” Vegan Kale Salad with Farro

Pesto White Bean Salad with Garlic Croutons

Soba Noodle Salad with Spicy Almond Dressing

Revolutionary Broccoli Salad

chopped salad

If you make this Mediterranean Chopped Salad with Roasted Red Pepper Dressing, and I hope you do, please leave me a comment here and rate the recipe. Your feedback means a lot to me! You can also post to Instagram and tag me so I can share your creations!

chopped salaed
4.85 from 19 votes

Mediterranean Chopped Salad with Roasted Red Pepper Dressing

This chopped salad has the most addictive, 5 ingredient dressing, and has gone viral across the internet for a reason!
Prep: 20 minutes
Total: 20 minutes
Servings: 6 people


  • 1 High speed blender


Mediterranean Chopped Salad

  • 2 large hearts of romaine, chopped
  • 2 cups green cabbage, chopped
  • 1 medium red onion, diced
  • 1 cup green olives, sliced
  • 2 cups cherry tomatoes, halved
  • 8 oz. fresh mozzarella, diced
  • 1 15 oz. can chickpeas, rinsed and drained

Roasted Red Pepper Dressing

  • 12 oz. roasted red peppers, drained
  • 2 small cloves garlic, smashed, or 1 large
  • 1 tsp honey
  • 1/4 cup balsamic vinegar
  • 1/3 cup extra virgin olive oil
  • 1/4 tsp Kosher salt
  • 1/4 tsp fresh cracked black pepper


  • In a high-speed blender, combine all dressing ingredients.
  • Blend for 10 seconds, until smooth and red.
  • In a large serving bowl, combine cabbage and romaine lettuce. This will be the base of your salad.
  • Add onion, tomatoes, olives, mozzarella, and chickpeas.
  • Pour the dressing over the salad and mix well.
  • Serve right away. Leftovers will hold up for 2-3 days dressed. For longer storage, store the dressing and salad separately.


Calories: 296kcal | Carbohydrates: 13g | Protein: 9g | Fat: 24g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Cholesterol: 29mg | Sodium: 1395mg | Potassium: 403mg | Fiber: 4g | Sugar: 6g | Vitamin A: 5046IU | Vitamin C: 49mg | Calcium: 915mg | Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Prep Time: 20 minutes
Total Time: 20 minutes
Course: Dinner, Lunch, Salad
Cuisine: Mediterranean
Servings: 6 people
Calories: 296
Keyword: chicken salad, chopped salad, gluten free, Hungry Lady Salads, lunch salads, vegetarian
Like this recipe? Leave a comment below!

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4.85 from 19 votes (5 ratings without comment)

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    1. You’re welcome to leave the chickpeas out – they provide a bit of protein and some additional texture but aren’t a core ingredient.
      Let me know if you give it a try!

  1. Hi! This recipe sounds amazing! I have a question though…I can’t always get roasted red peppers so I usually roast my own…would I just weigh 12 oz or would the liquid they are usually packed in affect the measurement/should I marinate them first/does this matter? Any thoughts appreciated. Thanks!

    1. Hi Marie,
      I wouldn’t worry too much about the liquid in your calculation as I try to drain off as much of the liquid as possible. If by making your own you happen to include more peppers than I have called, you’ll just have even more flavor!
      I’d love to hear if you give this a try!

    1. That means the world, Susan! I know sometimes the kitchen can be intimidating, so I’m so glad my recipes have become a safe space for you!

  2. 5 stars
    I meal prepped this salad for my week and it’s SO delicious. It’s filling and flavorful and was incredibly easy to prepare and store as separate components so that I can quickly toss together a fresh salad for lunch quickly. The dressing is unreal and such a nice flavor twist from the usual salad dressings I make. Thanks for the recipe Kat!

    1. You’re so welcome, Liane! Meal-prep-style salads have a special place in my heart (and stomach!) because they are so easy to grab and go throughout the week.

  3. Hi about to try the lentil salad with honey walnut dressing for the first time after watching your TikTok demo of the recipe; really excited ! Any substitution ideas for the cheese and olives in this Meditteranean chopped salad/? Trying to cut down on sodium

    1. Hi!
      You can leave them both out, though the fresh mozzarella doesn’t have much sodium.
      It’s very versatile, and really about the dressing after all : )

  4. 5 stars
    We LOVE this salad. I love a salad that can serve as a main corse. I make a huge bowl and it will last us almost a week. I will sometimes add chopped broccoli to it as well. We include 3 oz of chicken or salmon to make it dinner.

  5. 5 stars
    Loved this salad for meal prep this week! Drizzled the freaking AMAZING extra dressing over blackened salmon that we made last night. Absolutely delicious!

  6. 5 stars
    Love this salad!! I used light agave since I ran out of honey and the dressing is still delicious! Can’t wait to make it again!

  7. 5 stars
    The salad tastes so so good! Served with some grilled chicken on top and it was pretty filling. Can’t wait to try all the salads on the website!

  8. 5 stars
    This is BY FAR my all-time favorite salad. So much flavor, all the salad goods (cheese, olives, chickpeas, tomatoes), and the dressing is packed with flavor.