Mediterranean Chopped Salad {Paleo, Vegan}

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This mediterranean chopped salad has loads of veggies, a flavor packed vinaigrette and vegan feta cheese. It’s perfect to serve to guests, for BBQs, picnics or a light lunch. Make it a full meal by topping with chopped chicken or other protein. Paleo and vegan.

Sometimes the simplest salads wind up being the most addicting.  This one seriously is!

I love a good chopped salad from a restaurant and wanted to create something mediterranean inspired but paleo friendly.

What I came up with is today’s chopped salad!  A mix of all the usuals you’d find in a Mediterranean salad but without the chickpeas.

Instead, I subbed in avocado (always a hit for me!) and traded regular feta cheese for a dairy free vegan version.

The dressing is vibrant and not short on flavor!  It definitely beats out any store bought vinaigrettes.

Plus, if you have a mason jar you can easily mix up the dressing just by shaking!  My “secret” to easy dressings is always a mason jar 🙂

What You Need to Make this Mediterranean Chopped Salad

Dressing:

olive oillemon juicered wine vinegardijon mustardpure maple syrup, optional (omit for Whole30)garlicdried oreganosea salt and freshly ground black pepper

Salad:

greens of your choice (romaine, mixed greens, etc)English cucumberred oniongrape or cherry tomatoesavocadopitted Kalamata olivesdairy free feta cheese (such as Violife)chopped fresh parsley

How to Make this Mediterranean Chopped Salad

Make the dressing first.  In a mixing bowl or mason jar, whisk together olive oil, lemon juice, vinegar, mustard, maple syrup, garlic, oregano, and salt and pepper to taste. 

If using a lidded mason jar, you can close tightly and shake together the ingredients.

Assemble the salad in a large bowl by placing the chopped lettuce or greens first, then arranging lines of the remaining ingredients on top of the chopped lettuce. 

To serve, drizzle the dressing over the salad and garnish with parsley. 

Ingredient Substitutes for this Chopped Salad

You can easily make this salad Whole30 friendly (or not!) by subbing in or out different ingredients.

Since even “cheese” is out for Whole30, you’ll want to omit the vegan feta.  Also omit the maple syrup from the dressing for Whole30.

You can add in red bell pepper or more avocado to make up for the lack of feta, plus salting the salad itself can add flavor so you’re not missing the sharp feta.

If you include dairy in your diet, use regular feta cheese (of course!)

Also, feel free to add in chickpeas if you include legumes in your diet.  They make a great addition to the salad!

Additionally, if you want to make this into a filling meal, simply add in chopped cooked chicken or another protein you like!

I hope you’re ready for a fresh, delicious and easy chopped salad that you’ll want on repeat!

Grab your ingredients, a mason jar and a big bowl because it’s time to eat – let’s go!

Mediterranean Chopped Salad {Paleo, Vegan}

Mediterranean Chopped Salad {Paleo, Vegan}

This mediterranean chopped salad has loads of veggies, a flavor packed vinaigrette and vegan feta cheese. It’s perfect to serve to guests, for BBQs, picnics or a light lunch. Make it a full meal by topping with chopped chicken or other protein. Paleo and vegan.Author: Michele RosenPrep Time: 15 minutesCourse:Lunch, Salad, Side DishCuisine:MediterraneanKeyword:chopped salad, greek salad, paleo, veganServings: 6 servingsPrint this RecipeDid you make this recipe?Leave a review4.88 from 8 votes

Ingredients

Dressing:

1/2cupolive oil1tablespoonlemon juice3tablespoonsred wine vinegar2teaspoonsdijon mustard1teaspoonpure maple syrupoptional (omit for Whole30)2garlic clovesminced3/4teaspoondried oregano1/2teaspoonfine sea salt or to taste1/4teaspoonblack pepper or to taste

Salad:

8ozgreens of your choicechopped (romaine, mixed greens, etc)1English cucumber halved lengthwiseand diced*1/2large red oniondiced1 1/2cupsgrape tomatoes halved1large avocadopeeled and diced1/2cuppitted Kalamata olivessliced4ouncescrumbled dairy free feta cheesesuch as Violife**2tablespoonschopped fresh parsley

Instructions

Make the dressing first. In a mixing bowl or mason jar, whisk together olive oil, lemon juice, vinegar, mustard, maple syrup, garlic, oregano, and salt and pepper to taste. If using a lidded mason jar, you can close tightly and shake together the ingredients.Assemble the salad in a large bowl by placing the chopped lettuce or greens first, then arranging lines of the remaining ingredients on top of the chopped lettuce. To serve, drizzle the dressing over the salad and garnish with parsley. Enjoy!

Recipe Notes

*English cucumber has thin skin and is seedless, if using a regular cucumber, make sure to remove the seeds and peel.
**If you include dairy in your diet, use regular feta cheese.
***Feel free to add in chickpeas if you include legumes in your diet

Nutrition

Calories: 252kcalCarbohydrates: 8gProtein: 2gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 18gSodium: 203mgPotassium: 317mgFiber: 4gSugar: 3gVitamin A: 320IUVitamin C: 8mgCalcium: 31mgIron: 1mg

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