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    Home » Recipes » Salads

    Mediterranean Salad

    Published: May 14, 2021 by Janessa

    Jump to Recipe Print Recipe

    This Mediterranean Salad is quick to make and full of fresh flavors. It is easily customizable and the leftovers taste even better so it is the perfect meal to make ahead for quick lunches throughout the week.

    Mediterranean Salad

    The Ingredients

    • Bell Peppers- Use whatever colors are your favorite. You can easily add an additional pepper to the salad or reduce them and add more of a vegetable that you like better.
    • Cucumber- I typically use a long English cucumber but any type that you like the taste of will work.
    • Red Onion- If your red onion has a strong bite to it, try placing the chopped onion in cold water for 10-20 minutes then drain and add it to the salad. If you don’t like onion, it can be left out.
    • Parsley- Chopped parsley adds flavour and some volume to the salad. You can definitely omit it if you prefer.
    • Chickpeas- You can use canned chickpeas or about 1 and ½ cups cooked. Feel free to double the amount, particularly if you are leaving out the chicken.
    • Feta- You can substitute goat cheese or leave the cheese out altogether.
    • Chicken- Adding around 2 cups of shredded (or diced) chicken breast makes it more filling if you are planning to eat it as a meal. If serving as a side or looking to be vegan friendly, feel free to leave it out. 
    • Mediterranean Vinaigrette- Whip up a batch of this mediterranean salad dressing or use your favorite that you already have on hand.

    The Method

    1. Chop all of the vegetables and mix together in a large bowl. 
    2. Stir in dressing and refrigerate until ready to serve.
    Mediterranean Salad - The Nessy Kitchen
    Mediterranean Salad - The Nessy Kitchen
    Mediterranean Salad - The Nessy Kitchen

    Leftover Storage

    Store leftovers in an airtight container in the refrigerator for up to 4 days.

    Variations

    • Switch up the vegetables! Try adding:
      • ½ cup sliced black olives
      • ½ cup cherry tomatoes or diced whole tomato
      • 2-4 cups Romaine Lettuce, Spinach or Arugula
    • Top it with Crispy Roasted Chickpeas - Make a batch and add it to the salad just before serving so that they stay crunchy- like croutons! Feel free to reduce the amount of regular chickpeas that you put in the salad if you prefer.

    How to Serve Mediterranean Salad

    This salad is great it on its own as a meal or works well as a side dish. Try it alongside Simple Barbecued Burgers, Cumin Chicken and Carrots or Herb and Garlic Baked Cod.

    Mediterranean Salad - The Nessy Kitchen

    Dietary Notes

    If you have dietary restrictions, check the packaging of specific ingredients that you use to ensure they are compliant. This recipe is:

    • Dairy Free - If you omit the feta.
    • Gluten Free
    • Nut Free
    • Paleo - If you omit the chickpeas and feta.
    • Vegetarian - If you omit the chicken.
    • Vegan - If you omit the chicken and feta.

    And if you liked this recipe...

    ...you might also like:

    • Loaded Avocado Chickpea Toast
    • Thai Peanut Salad
    • Bruschetta Chicken Sheet Pan
    • Baked Herb Tomato Zucchini

    Mediterranean Salad

    Fresh, easy and healthy, this salad is quick to make and very customizable. Great for lunch meal prep!
    5 from 39 votes
    Print Pin Rate
    Prep Time: 20 minutes minutes
    Total Time: 20 minutes minutes
    Servings: 6
    Calories: 281kcal

    Ingredients

    • 2 bell peppers diced (about 2 cups)
    • 1 large cucumber sliced and quartered (about 2 cups)
    • ¼ red onion thinly sliced (about ½ cup)
    • 1 (19 oz) can chickpeas drained and rinsed (or 1 and ½ cups cooked)
    • 1 bunch parsley chopped (about 1 cup)
    • ½ cup feta crumbled
    • 2 cups shredded chicken breast about 2 small
    • ½ cup Mediterranean Vinaigrette (one batch)
    US Customary - Metric
    (Prevent your screen from going dark)

    Instructions

    • In a large bowl, combine all of the vegetables, chickpeas, chicken and cheese (if using). Stir in¼ cup of dressing plus additional to taste.
    • Refrigerate until ready to serve.

    Notes

    Leftovers
    Store leftovers in the refrigerator for up to 4 days.

    Nutrition

    Calories: 281kcal | Carbohydrates: 16g | Protein: 18g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 46mg | Sodium: 180mg | Potassium: 393mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1375IU | Vitamin C: 53mg | Calcium: 98mg | Iron: 2mg
    Did you make this recipe?Let me know what you thought in the comments below!

    More Salads!

    • Pineapple Pico de Gallo Salsa
    • Mixed Berry Spinach Salad
    • Maple Balsamic Poppyseed Dressing
    • Santa Fe Salad
    « Mediterranean Salad Dressing
    My Favorite Pork Carnitas »

    Reader Interactions

    Comments

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      Recipe Rating




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    1. Gina Abernathy

      September 03, 2022 at 7:08 am

      5 stars
      A wonderful salad full of healthy ingredients! Will make again soon.

      Reply
      • Janessa

        September 03, 2022 at 8:02 am

        I'm glad you enjoyed this recipe, Gina!

        Reply
    2. Casey

      September 03, 2022 at 8:33 am

      5 stars
      PERFECT salad recipe for me right now in this hot weather! Made a huge batch for meal prep this week! Dressing is light and fantastic!

      Reply
      • Janessa

        September 03, 2022 at 12:26 pm

        I'm glad you enjoyed this recipe, Casey!

        Reply
    3. Jess

      September 03, 2022 at 8:44 am

      5 stars
      This is perfect for a quick lunch while I work from home!

      Reply
      • Janessa

        September 03, 2022 at 12:26 pm

        Thank you for your kind review, Jess!

        Reply
    4. Ai

      September 03, 2022 at 9:44 am

      5 stars
      This was so delicious and so easy to make!!

      Reply
      • Janessa

        September 03, 2022 at 12:26 pm

        I'm glad you enjoyed this recipe, Ai!

        Reply
    5. kushigalu

      September 03, 2022 at 10:08 am

      5 stars
      Love the combination of flavors in this salad recipe. So delicious. Thanks for sharing.

      Reply
      • Janessa

        September 03, 2022 at 12:26 pm

        Thank you for your kind review, Kushigalu!

        Reply

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    Janessa

    Hi, I'm Janessa and I'm passionate about sharing recipes that are made with wholesome ingredients, are quick and easy and most importantly, delicious!

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