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Chopped salads are a fantastic way to enjoy a mix of fresh, healthy ingredients all in one bowl. They’re perfect for meal prepping, quick lunches, or light dinners.

Whether you’re looking for something zesty, hearty, or loaded with veggies, these 15 healthy chopped salad recipes have got you covered.
From protein-packed options to refreshing fruit combos, there’s something for everyone. Let’s get into these recipes and discover your next favorite salad!
1. Mediterranean Chopped Salad

This Mediterranean Chopped Salad is loaded with vibrant veggies, hearty chickpeas, and tangy feta cheese. The zesty lemon dressing ties it all together, making it a healthy and satisfying choice for lunch or dinner. It’s light yet packed with flavor, ideal for a fresh and wholesome meal.
Recipe Metadata:
- Time to Make: 10 minutes
- Servings: 4
Ingredients:
- 2 cups chopped romaine lettuce
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/2 cup canned chickpeas, rinsed and drained
- 1/4 cup crumbled feta cheese
- 1/4 cup Kalamata olives, sliced
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 garlic clove, minced
- 1 tsp dried oregano
- Salt and pepper to taste
Recipe Steps:
- In a large bowl, combine romaine lettuce, cherry tomatoes, cucumber, red onion, chickpeas, feta cheese, and olives.
- In a small jar, mix olive oil, lemon juice, garlic, oregano, salt, and pepper. Shake well to combine.
- Drizzle the dressing over the salad and toss gently to coat.
- Serve immediately and enjoy the fresh Mediterranean flavors.
2. Southwest Chopped Salad

This Southwest Chopped Salad is packed with black beans, corn, and avocado, creating a bold and satisfying meal with a creamy chipotle dressing that adds a kick.
Recipe Metadata:
- Time to Make: 15 minutes
- Servings: 4
Ingredients:
- 2 cups chopped romaine lettuce
- 1 cup cherry tomatoes, halved
- 1 cup black beans, rinsed and drained
- 1/2 cup corn kernels
- 1/2 avocado, diced
- 1/4 cup red bell pepper, diced
- 1/4 cup shredded cheddar cheese
For the Dressing:
- 3 tbsp Greek yogurt
- 1 tbsp lime juice
- 1 tsp chipotle powder
- 1 tbsp olive oil
- Salt and pepper to taste
Recipe Steps:
- In a bowl, mix romaine lettuce, tomatoes, black beans, corn, avocado, red bell pepper, and cheddar cheese.
- In a separate bowl, whisk together Greek yogurt, lime juice, chipotle powder, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss to coat evenly.
- Serve chilled and enjoy the bold flavors.
3. Asian Chopped Salad

This Asian Chopped Salad features crunchy cabbage, carrots, and edamame with a tangy sesame ginger dressing that makes it a deliciously healthy option.
Recipe Metadata:
- Time to Make: 10 minutes
- Servings: 4
Ingredients:
- 2 cups chopped napa cabbage
- 1 cup shredded carrots
- 1/2 cup edamame, shelled
- 1/4 cup chopped green onions
- 1/4 cup sliced almonds
- 1/4 cup red bell pepper, diced
For the Dressing:
- 3 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- 1 tsp grated ginger
- 1 tsp honey
Recipe Steps:
- Combine napa cabbage, carrots, edamame, green onions, almonds, and red bell pepper in a bowl.
- In a small bowl, whisk together rice vinegar, sesame oil, soy sauce, ginger, and honey.
- Drizzle the dressing over the salad and toss well.
- Serve fresh and enjoy the crisp, tangy flavors.
4. Greek Chopped Salad

This Greek Chopped Salad combines crunchy cucumbers, juicy tomatoes, and creamy feta cheese with a light oregano dressing, making it a refreshing and flavorful option.
Recipe Metadata:
- Time to Make: 10 minutes
- Servings: 4
Ingredients:
- 2 cups chopped cucumbers
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup crumbled feta cheese
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- Salt and pepper to taste
Recipe Steps:
- In a bowl, combine cucumbers, tomatoes, red onion, olives, and feta cheese.
- In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
- Pour the dressing over the salad and toss to coat evenly.
- Serve and enjoy the classic Greek flavors.
6. Cobb Chopped Salad

This Cobb Chopped Salad is a protein-packed meal with chicken, bacon, eggs, and creamy avocado, topped with a tangy blue cheese dressing.
Recipe Metadata:
- Time to Make: 15 minutes
- Servings: 4
Ingredients:
- 2 cups chopped romaine lettuce
- 1 cup cooked chicken breast, diced
- 1/2 cup cherry tomatoes, halved
- 2 hard-boiled eggs, chopped
- 1/4 cup crumbled blue cheese
- 1/2 avocado, diced
- 1/4 cup cooked bacon, crumbled
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 tbsp crumbled blue cheese
- Salt and pepper to taste
Recipe Steps:
- In a bowl, combine lettuce, chicken, tomatoes, eggs, blue cheese, avocado, and bacon.
- In a small bowl, whisk together olive oil, vinegar, mustard, blue cheese, salt, and pepper.
- Pour the dressing over the salad and toss to coat evenly.
- Serve immediately and enjoy this satisfying, protein-rich salad.
7. Thai Chopped Salad

This Thai Chopped Salad is a vibrant, crunchy mix of cabbage, carrots, and peanuts tossed in a flavorful peanut dressing.
Recipe Metadata:
- Time to Make: 15 minutes
- Servings: 4
Ingredients:
- 2 cups shredded cabbage
- 1 cup shredded carrots
- 1/2 cup red bell pepper, thinly sliced
- 1/4 cup chopped peanuts
- 1/4 cup chopped cilantro
- 1/4 cup sliced green onions
For the Dressing:
- 3 tbsp peanut butter
- 2 tbsp soy sauce
- 1 tbsp honey
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 garlic clove, minced
Recipe Steps:
- In a large bowl, combine cabbage, carrots, bell pepper, peanuts, cilantro, and green onions.
- In a separate bowl, whisk together peanut butter, soy sauce, honey, rice vinegar, sesame oil, and garlic.
- Pour the dressing over the salad and toss well.
- Serve chilled and enjoy the bold flavors.
8. Kale and Quinoa Chopped Salad

This Kale and Quinoa Chopped Salad is a nutrient-packed option with hearty kale, protein-rich quinoa, and a zesty lemon dressing.
Recipe Metadata:
- Time to Make: 20 minutes
- Servings: 4
Ingredients:
- 2 cups chopped kale
- 1 cup cooked quinoa, cooled
- 1/2 cup cherry tomatoes, halved
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped almonds
- 1/4 cup dried cranberries
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp honey
- 1 garlic clove, minced
- Salt and pepper to taste
Recipe Steps:
- In a bowl, combine kale, quinoa, tomatoes, feta, almonds, and cranberries.
- In a separate bowl, whisk together olive oil, lemon juice, honey, garlic, salt, and pepper.
- Pour the dressing over the salad and toss to coat.
- Let sit for 10 minutes before serving to allow flavors to meld.
9. Mexican Chopped Salad

This Mexican Chopped Salad is bursting with flavors from black beans, corn, and crunchy tortilla strips, tossed in a zesty lime dressing.
Recipe Metadata:
- Time to Make: 15 minutes
- Servings: 4
Ingredients:
- 2 cups chopped romaine lettuce
- 1 cup black beans, rinsed and drained
- 1/2 cup corn kernels
- 1/4 cup diced red bell pepper
- 1/4 cup diced avocado
- 1/4 cup crumbled cotija cheese
- 1/4 cup crushed tortilla chips
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp lime juice
- 1 tsp cumin
- 1 tsp honey
- Salt and pepper to taste
Recipe Steps:
- In a bowl, mix romaine lettuce, black beans, corn, bell pepper, avocado, cheese, and tortilla chips.
- In a small bowl, whisk together olive oil, lime juice, cumin, honey, salt, and pepper.
- Pour the dressing over the salad and toss well.
- Serve fresh and enjoy the vibrant flavors.
10. Spinach and Strawberry Chopped Salad

This Spinach and Strawberry Chopped Salad is a delightful mix of sweet and savory flavors, combining fresh spinach, juicy strawberries, and crunchy almonds with a light balsamic dressing.
Recipe Metadata:
- Time to Make: 10 minutes
- Servings: 4
Ingredients:
- 4 cups fresh spinach, chopped
- 1 cup strawberries, sliced
- 1/4 cup crumbled goat cheese
- 1/4 cup sliced almonds
- 1/4 cup red onion, thinly sliced
For the Dressing:
- 3 tbsp balsamic vinegar
- 2 tbsp olive oil
- 1 tsp honey
- 1/2 tsp Dijon mustard
- Salt and pepper to taste
Recipe Steps:
- In a bowl, combine spinach, strawberries, goat cheese, almonds, and red onion.
- In a small jar, whisk together balsamic vinegar, olive oil, honey, Dijon mustard, salt, and pepper.
- Pour the dressing over the salad and toss gently.
- Serve immediately and enjoy the refreshing flavors.
11. Chickpea and Cucumber Chopped Salad

This Chickpea and Cucumber Chopped Salad is a protein-rich, refreshing dish featuring crisp cucumbers, juicy tomatoes, and creamy chickpeas.
Recipe Metadata:
- Time to Make: 10 minutes
- Servings: 4
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup crumbled feta cheese
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp ground cumin
- Salt and pepper to taste
Recipe Steps:
- In a large bowl, combine chickpeas, cucumber, tomatoes, red onion, parsley, and feta cheese.
- In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and pepper.
- Pour the dressing over the salad and toss to mix.
- Serve chilled for a refreshing meal.
12. Broccoli and Apple Chopped Salad

This Broccoli and Apple Chopped Salad offers a crunchy, sweet, and savory combination with crisp apples, crunchy broccoli, and a creamy yogurt dressing.
Recipe Metadata:
- Time to Make: 15 minutes
- Servings: 4
Ingredients:
- 2 cups chopped broccoli florets
- 1 apple, diced
- 1/4 cup dried cranberries
- 1/4 cup chopped walnuts
- 1/4 cup shredded cheddar cheese
For the Dressing:
- 3 tbsp Greek yogurt
- 2 tbsp apple cider vinegar
- 1 tbsp honey
- Salt and pepper to taste
Recipe Steps:
- In a large bowl, combine broccoli, apple, cranberries, walnuts, and cheddar cheese.
- In a separate bowl, whisk together Greek yogurt, apple cider vinegar, honey, salt, and pepper.
- Pour the dressing over the salad and mix well.
- Serve immediately or refrigerate for a chilled option.
13. Tuna Chopped Salad

This Tuna Chopped Salad is a protein-packed, light meal with fresh greens, cherry tomatoes, and a zesty lemon dressing.
Recipe Metadata:
- Time to Make: 10 minutes
- Servings: 4
Ingredients:
- 2 cups mixed greens, chopped
- 1 can (5 oz) tuna, drained and flaked
- 1/2 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup crumbled feta cheese
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- Salt and pepper to taste
Recipe Steps:
- In a bowl, combine mixed greens, tuna, tomatoes, cucumber, onion, and feta cheese.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
- Drizzle the dressing over the salad and toss gently.
- Serve fresh and enjoy this protein-rich meal.
15. Avocado and Black Bean Chopped Salad

This Avocado and Black Bean Chopped Salad is a creamy, protein-packed dish with fresh veggies and a zesty lime dressing.
Recipe Metadata:
- Time to Make: 10 minutes
- Servings: 4
Ingredients:
- 2 cups chopped romaine lettuce
- 1 cup black beans, rinsed and drained
- 1/2 cup corn kernels
- 1 avocado, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp lime juice
- 1 tsp cumin
- 1 tsp honey
- Salt and pepper to taste
Recipe Steps:
- In a large bowl, combine lettuce, black beans, corn, avocado, tomatoes, onion, and cilantro.
- In a small bowl, whisk together olive oil, lime juice, cumin, honey, salt, and pepper.
- Pour the dressing over the salad and toss gently.
- Serve fresh and enjoy the creamy, zesty flavors.
15. Summer Chopped Salad

This Summer Chopped Salad is a refreshing mix of seasonal fruits and greens, perfect for a light and healthy meal.
Recipe Metadata:
- Time to Make: 10 minutes
- Servings: 4
Ingredients:
- 2 cups mixed greens, chopped
- 1/2 cup strawberries, sliced
- 1/2 cup blueberries
- 1/2 cup cucumber, diced
- 1/4 cup crumbled goat cheese
- 1/4 cup chopped pecans
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp balsamic vinegar
- 1 tsp honey
- 1/2 tsp Dijon mustard
- Salt and pepper to taste
Recipe Steps:
- In a large bowl, combine mixed greens, strawberries, blueberries, cucumber, goat cheese, and pecans.
- In a small bowl, whisk together olive oil, balsamic vinegar, honey, Dijon mustard, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to combine.
- Serve immediately and enjoy the burst of summer flavors.
16. Roasted Veggie Chopped Salad

This Roasted Veggie Chopped Salad is a warm and hearty option, featuring roasted vegetables, fresh greens, and a tangy balsamic dressing.
Recipe Metadata:
- Time to Make: 25 minutes
- Servings: 4
Ingredients:
- 2 cups chopped mixed greens
- 1 cup roasted sweet potatoes, diced
- 1 cup roasted Brussels sprouts, halved
- 1/2 cup roasted red bell pepper, chopped
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped walnuts
For the Dressing:
- 3 tbsp balsamic vinegar
- 2 tbsp olive oil
- 1 tsp Dijon mustard
- 1 tsp honey
- Salt and pepper to taste
Recipe Steps:
- Preheat the oven to 400°F (200°C).
- Spread sweet potatoes, Brussels sprouts, and red bell pepper on a baking sheet. Drizzle with olive oil, season with salt and pepper, and roast for 20 minutes until tender.
- In a large bowl, combine mixed greens, roasted veggies, feta cheese, and walnuts.
- In a small bowl, whisk together balsamic vinegar, olive oil, Dijon mustard, honey, salt, and pepper.
- Pour the dressing over the salad and toss gently.
- Serve warm and enjoy the hearty flavors.