Mediterranean Chopped Salad with Roasted Red Pepper Dressing
Mar 21, 2022, Updated Apr 07, 2025
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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.
😍 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.
🗒️ 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!
🎩 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.
🤲 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
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
Yes – just store the salad and dressing separately until ready to serve.
No! ! It’s more savory and sweet than spicy. You can always add a pinch of chili flakes if you want some heat.
Absolutely. Just make sure they’re drained well before blending.
Up to 7 days in the fridge in a sealed jar or container.
Yes – just swap the honey for maple syrup and skip the cheese or use a plant-based alternative.
Mediterranean Chopped Salad with Roasted Red Pepper Dressing
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
Nutrition information is automatically calculated, so should only be used as an approximation.
Can I leave out the chickpeas and will it make a difference?
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!
Kat.
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!
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!
Kat.
Delish! I am a terrible cook but I have had some real success with your salads!
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!
Enjoy,
Kat.
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!
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.
Enjoy,
Kat.
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
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 : )
Kat
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.
I added chicken to this salad two nights ago for dinner, I will never tire of it!
Kat
Loved this salad for meal prep this week! Drizzled the freaking AMAZING extra dressing over blackened salmon that we made last night. Absolutely delicious!
Tandi,
I’ve never paired it with salmon, but I will now!
I’m happy you love it too.
Kat
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!
Ali,
Perfect substitution, great to hear you enjoyed it!
Kat
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!
Chicken is a great addition, Katya.
I’m thrilled you love it!
Kat
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.
Nicole, this makes me so happy to hear!
xx Kat