Mediterranean Chopped Salad with Roasted Red Pepper Dressing

4.87 from 22 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. This one caused more of a stir than I could have imagined.

I posted it on social media a couple of months ago, thinking maybe a few of you would try it. I had a feeling the dressing would be a hit, but I didn’t expect millions of views, thousands of remakes, and definitely not a call from the Rachael Ray Show. But that’s exactly what happened.

It’s crunchy, creamy, sweet, salty, and satisfying in all the right ways. Whether you’re prepping it for weekday lunches or bringing it to a weekend gathering, this is the salad you’ll be asked for again and again. And now it finally has a permanent home here on the blog, so you can reference it anytime.

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chopped salad

😍 Why You’ll Love My Mediterranean Chopped Salad

This is the kind of salad that turns even the skeptics into believers. It’s vibrant, hearty, and packed with texture and flavor. The dressing alone is worth making a batch of—it’s five ingredients, takes ten seconds in the blender, and tastes like something you’d order at a restaurant. Bonus: it’s just as good on roast chicken or tucked into a wrap as it is on the salad.

chopped salad

🗒️ Ingredients

For the Salad:

  • Romaine hearts & green cabbage: This base is super crunchy and holds up well to dressing.
  • Red onion: A little sharpness that balances the sweetness of the tomatoes and dressing.
  • Green olives: Briny, punchy, and a little unexpected.
  • Cherry tomatoes: Juicy and sweet—make sure they’re ripe.
  • Fresh mozzarella: Creamy and soft, a perfect contrast to all the crunch.
  • Chickpeas: Add some plant-based protein and keep you full longer.

For the Roasted Red Pepper Dressing:

  • Roasted red peppers: These are the star and completely non-negotiable.
  • Garlic: Just enough to give it depth.
  • Honey: Balances the acidity.
  • Balsamic vinegar: Adds richness and a little tang.
  • Olive oil: A good one goes a long way here.
  • Salt + pepper: Always.

👩‍🍳 How to Make My Mediterranean Chopped Salad

🌀 Start with the dressing. Add everything to a high-speed blender and blend until smooth. It should be thick, vibrant, and velvety.

🥬 Next, build your base: romaine and cabbage in a large serving bowl. Top with your chopped vegetables, olives, mozzarella, and chickpeas.

🥄 Pour over your dressing and toss well. If you’re serving it right away, go all in. If you’re prepping ahead of time, keep the dressing separate until just before serving.

🥳 Enjoy!

chopped salad

🎩 Tips and Tricks

  • Use a high-speed blender to get the dressing ultra-smooth and emulsified.
  • Chop everything to a similar size for that perfect “chopped salad” texture.
  • Taste and adjust your dressing before serving – it should be tangy, a little sweet, and totally irresistible.

🌟 Variations

Switch things up based on what’s in your fridge or pantry:

  • Add grilled chicken or shrimp for extra protein.
  • Swap mozzarella for feta or goat cheese.
  • Toss in some quinoa for a grain-boosted version.
chopped salad

🤲 Substitutions

Vinegar: Apple cider or white wine vinegar can be used in place of balsamic.

Sweetener: Maple syrup works just as well as honey in the dressing.

Olives: Try kalamata, hearts of palm, or canned artichokes if green olives aren’t your thing.

📓 Best served with

  • Grilled chicken thighs or drumsticks
  • Warm pita or garlic bread
  • A bowl of lentil soup
  • Simple grilled fish or shrimp skewers

👝 How to Store Leftovers

chopped salad

If you’ve already dressed the salad, it’ll keep well for about 2–3 days in the fridge, thanks to the cabbage and romaine. For best results, store the dressing and salad separately and mix just before eating. The dressing itself will last a week in the fridge and is great drizzled over anything.

🧠 Common Questions

Can I make this ahead of time?

Yes – just store the salad and dressing separately until ready to serve.

Is the dressing spicy?

No! ! It’s more savory and sweet than spicy. You can always add a pinch of chili flakes if you want some heat.

Can I use store-bought roasted red peppers?

Absolutely. Just make sure they’re drained well before blending.

How long does the dressing last?

Up to 7 days in the fridge in a sealed jar or container.

Can I make this vegan?

Yes – just swap the honey for maple syrup and skip the cheese or use a plant-based alternative.

chopped salaed
4.87 from 22 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

Equipment

  • 1 High speed blender

Ingredients 

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

Instructions 

  • 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.

Nutrition

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
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49 Comments

  1. This looks delicious and like something I can do on repeat in the summer when I don’t want to turn on the oven. Can I make the dressing using an immersion blender if I don’t want to drag out the full-sized blender, or will it not work as well?

    1. Hi Jen, I like the blender because it’s a dump-and-go kind of tool, but an immersion blender would absolutely work! Let me know if you give it a try!

  2. 5 stars
    This is the most amazing salad dressing that Iโ€™ve ever had! I keep a jar of it in my refrigerator at all times! It is perfect with this salad or any salad ! Thanks Kat!! Love your recipes! Keep them coming!

  3. 5 stars
    Had to make this twice b/c first time I did something wrong and it didn’t taste that great…but love all Kathleen’s recipe and second time voila! Delicious! Crunch, savory salad ..olives and mozzarella really make it and the roasted red pepper dressing has a French dressing taste …just loved it! Thanks for all your fab salad recipes!

    1. Whew! I’m so glad you persevered and ended up loving this one in the end, Robin!
      I’m so glad you’re here!
      Kat.

  4. My fave salad. Tasty and so versatile. I change it up all the time. Artichoke bottoms, hearts of palm are both good. Iโ€™ve added salami on occasion and quinoa a couple times. Serve it into your bowl and add last nightโ€™s leftover veggies on top. Throw some chicken in there if you want. When Iโ€™m in a hurry I do a bag of tri color coleslaw and a bag of romaine instead of chopping. ๐Ÿ˜€ Iโ€™d eat anything with that dressing!!! Itโ€™s delicious and beautiful. โค๏ธ Thank you!

    1. No, thank YOU, Sara! I’m so glad this salad has become a go-to for you, and with all the substitutions as well, WOW!
      Enjoy!
      Kat.

  5. 5 stars
    This is, by far, my new favorite dressing. It reminds me of the Kraft Catalina French Dressing from my childhood, only healthier and more delicious. I’ve already sent the recipe to 5 people!
    Thank you! ๐Ÿ™‚