When it comes to protein-packed meals, salads don’t always get the spotlight they deserve. However, I stand by the belief that they can be just as satisfying and filling as any other dish. This customizable Greek Chopped Salad is here to prove it. Loaded with fresh veggies, any protein of choice, crumbled feta, and zesty Mediterranean flavors—it’s a satisfying salad that’s easy to make and perfect for meal prep. Whether you’re a salad skeptic or an enthusiast, this one is sure to become your go-to.
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This isn’t your average leafy green bowl. It’s packed with bold flavors, hearty ingredients, and just the right balance to actually keep you feeling full. It’s really the ideal lunch to pack for work or a fresh and healthy dinner to come home to.What’s great about this salad is how flexible it is. Use what you already have on hand by choosing any type of bell pepper—yellow, red, orange, or green. As a base, you’ve got options like pasta, quinoa, or romaine lettuce if you want to keep it lower in carbs. Then, of course, to make it high in protein with options like grilled chicken, chickpeas, salmon, or pistachios.
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Packed with Nutrients
All of the colorful ingredients in this salad represent different nutrients that keep us healthy. Bell peppers are filled with vitamin C, which supports immune function and promotes healthy skin. Cucumbers are hydrating while also containing vitamin K, which supports blood clotting and bone health. Finally, tomatoes are rich in lycopene, a powerful antioxidant linked to potentially reducing the risk of heart disease and promoting overall heart health.
If you’re into meal prepping (or just hate scrambling for lunch), this salad has your back. The ingredients hold up well in the fridge, so you can make a big batch at the start of the week. Pro tip: Be sure to keep the dressing on the side until you’re ready to eat so that way everything stays fresh.
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How to Make It
Here’s what you’ll need to create this Mediterranean-inspired salad:
1 large bell pepper of your choice, diced into ¼-inch pieces 1/2 large English cucumber, diced into ¼-inch pieces1 medium heirloom tomato, diced into ¼-inch pieces1/4 small red onion, diced into ¼-inch pieces1/2 cup crumbled feta cheese2 cups base of your choice (Choose either cooked pasta, cooked quinoa, or chopped leafy greens such as romaine lettuce) Protein of your choice (Choose either 1 cup cooked and chopped chicken breast, 1 cup drained and rinsed canned chickpeas, ½ cup cooked and flaked salmon, or 1/2 cup shelled pistachios) For the dressing: Whisk together 1/4 cup olive oil, 2 tablespoons red wine vinegar, 2 teaspoons Dijon mustard, 2 teaspoons garlic, 1 teaspoon dried oregano, 1 teaspoon honey, salt, and black pepper.To assemble, combine all the salad ingredients in a large bowl, then drizzle with the dressing and toss to coat. To save time, skip the homemade dressing and use your favorite store bought Greek vinaigrette.
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Using a Veggie Chopper
Now I will say, there’s a lot of veggies to chop for this salad. This may feel time-consuming and intimidating, especially for beginner cooks with limited knife skills. This recipe is the ideal place to use a kitchen gadget like a veggie chopper. This can really make cutting veggies a breeze and helps cut your prep time down. It can even be a great way to get a friend or partner involved in the prep process–where one person can be loading in the veggies and the other pressing down the chopper.
This Greek Chopped Salad is the ultimate way to keep your meals fresh, flavorful, and exciting. By mixing up the base, veggies, and protein options, you’ll never get bored—even if you make it every week.
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