Mediterranean Chopped Salad with Feta and Avocado
A Mediterranean chopped salad with feta and avocado is the kind of dish that instantly feels fresh and uplifting. Crisp romaine lettuce, juicy tomatoes, crunchy cucumber, briny olives, creamy avocado, and tangy feta come together in a colorful bowl that is both light and satisfying. Every ingredient plays a role, creating a balance of textures and flavors that feels vibrant without being overwhelming.
This salad is perfect when you want something quick yet nourishing. It works well as a light lunch, a simple dinner, or a refreshing side dish for grilled foods and gatherings. With no cooking involved and only a few minutes of preparation, it is an easy way to enjoy wholesome ingredients at their best.
Ingredients
- 1 head romaine lettuce, chopped
- ½ medium red onion, thinly sliced
- ½ bell pepper, any color, chopped
- 1 cup cherry or grape tomatoes, halved
- 1 English cucumber, sliced
- 1 avocado, peeled, pitted, and sliced
- ½ cup Kalamata olives, cut into thirds
- 4 ounces feta cheese, crumbled
Preparation Instructions
Step 1: Prepare the Vegetables
Wash all vegetables thoroughly under cold water. Dry them well using a clean towel or paper towels to keep the salad crisp.
Step 2: Chop the Lettuce
Cut the romaine lettuce into bite sized pieces and place it in a large salad bowl. Romaine provides a sturdy, crunchy base that holds up well to toppings.
Step 3: Slice and Chop
Thinly slice the red onion, chop the bell pepper, halve the tomatoes, and slice the cucumber. Add them to the bowl with the lettuce.
Step 4: Add the Avocado
Slice the avocado just before assembling the salad to prevent browning. Add it gently to maintain its shape and creamy texture.
Step 5: Add Olives and Feta
Mix in the Kalamata olives, then crumble the feta cheese evenly over the top.
Step 6: Toss and Serve
Gently toss all the ingredients to distribute flavors evenly. Dress lightly with olive oil and lemon juice or your preferred vinaigrette. Serve immediately for the best taste and texture.
Nutritional Information per Serving
- Calories: approximately 280 kcal
- Protein: 7 g
- Fat: 22 g
- Carbohydrates: 14 g
- Fiber: 6 g
- Sodium: 420 mg
- Vitamin C: about 45 percent of daily intake
- Vitamin A: about 70 percent of daily intake
- Potassium: approximately 800 mg
Why This Salad Works So Well
This salad delivers freshness, nutrition, and flavor with very little effort. The salty feta and olives contrast beautifully with the mild avocado and crisp vegetables, creating a balanced and satisfying dish. It is flexible enough to be served on its own or alongside a main course, and it suits many eating styles, from light meals to Mediterranean inspired menus.
Inspiration Behind the Recipe
The recipe is inspired by traditional Mediterranean eating, where fresh vegetables, olives, cheese, and simple dressings are everyday staples. Greek and Middle Eastern salads often rely on quality ingredients rather than complex techniques, allowing natural flavors to stand out. This chopped version reflects that philosophy, focusing on freshness, color, and simplicity.
Ingredient Highlights
- Romaine lettuce: Crunchy and low in calories, rich in fiber and vitamins A and K.
- Feta cheese: Adds saltiness and tang, giving depth and richness to the salad.
- Avocado: Contributes creaminess and healthy fats, making the salad more filling.
- Kalamata olives: Provide a briny, savory note that ties the ingredients together.
- Red onion: Adds sharpness and crunch when sliced thinly.
- Tomatoes and cucumber: Bring juiciness, freshness, and hydration, along with antioxidants.
Storage Tips
This salad is best enjoyed fresh. If needed, store leftovers in an airtight container in the refrigerator for up to 24 hours. Keep the dressing separate and add it just before serving. For advance preparation, chop the vegetables ahead of time but add the avocado and feta at the last moment to preserve texture and flavor.
Variations to Try
- Add grilled chicken, shrimp, or tuna for extra protein
- Replace feta with goat cheese or fresh mozzarella for a milder taste
- Include chickpeas or lentils for a vegetarian protein option
- Add fresh herbs such as basil, dill, or parsley
- Sprinkle toasted nuts or seeds for extra crunch
- Finish with a drizzle of balsamic glaze for a sweeter note
Serving Suggestions
This Mediterranean chopped salad pairs well with grilled chicken, lamb kebabs, or baked fish. It also complements pasta dishes, roasted vegetables, and pita bread with hummus or yogurt based dips. For drinks, sparkling water with lemon, a crisp white wine, or a chilled rosé works beautifully.
Health Benefits
This salad is rich in vitamins, fiber, and healthy fats. Avocado, olives, and olive oil provide heart friendly fats, while romaine, bell pepper, and tomatoes supply vitamins A and C to support immune health. Feta adds calcium and protein, and the overall combination supports digestion, energy, and balanced nutrition.
Final Thoughts
Mediterranean chopped salad with feta and avocado is a simple reminder that healthy food can be both satisfying and full of flavor. With fresh ingredients, minimal preparation, and endless flexibility, it is a dish that fits effortlessly into everyday meals. Whether served as a main or a side, it brings color, freshness, and nourishment to the table every time.
