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    Home » Recipes » Salads

    Chopped Salad

    Published: Jun 19, 2018 Modified: Jun 1, 2020 by Karen Kelly This post may contain affiliate links.

    Jump to Recipe Print Recipe Pin Recipe

    Meal prep!  This Chopped Salad will make you look forward to a healthy lunch.  It's full of carrots, cabbage, tomatoes and avocado with a little bit of feta.  It stays fresh in the fridge so it's great for meal prep. {gluten free}

    Chopped Salad with avocado, tomatoes, carrot and cabbage

    How's your meal prepping going this summer?  I have good weeks and bad weeks but when I have a good one...it's so good.  I feel like such a success when I open that fridge door and have healthy options staring back at me.  

    Trust me, when I am on the run to pick up from camp and running late (which is the norm!) I make bad choices.  Sometimes, you just have to provide only good choices.

    Meal prepping is the best way to eat clean and healthy!  If you want to learn more about how to eat clean check out my Clean Eating Guide.

    This Healthy Chopped Salad is so filling and satisfying, I think you'll be surprised.  When you chop up all the seasonal goodies you get a little bit of everything in each forkful.

    Using shredded carrots and crumbling your feta extra small helps.  Besides feta can quickly make your salad full of fat so crumbling it fine makes it go a long way.

     Salad with red cabbage, tomatoes and feta

    Would you believe my 13-year-old son gobbled this up?  I was so happy! Now I make it regularly and it stays crisp in the fridge for days. Sometimes we mix it up a bit...

    Chopped Salad Ingredients

    • olives
    • radishes
    • corn
    • kale, spinach, mesclun or other greens
    • green onions
    • red onions
    • peppers
    • chickpeas or other beans
    • nuts
    • berries
    • bacon
    • grilled chicken
    • shrimp
    • salmon
    • boiled eggs
    • herbs
    chopped salad with carrots, tomato and avocado in a white bowl

    When I don't feel like making my own dressing,  I love Tessamae's Organic Balsamic. All their dressings are delicious and made with only the cleanest ingredients.  AND they are Whole30 approved.  I use them as a marinade for grilled chicken too.

    This would make a perfect summer salad to take to the pool, on your boat or to the beach.

    Need More Salads?

    • Cucumber and Tomato Salad 
    • Keto Cucumber Salad 
    • Strawberry and Feta Salad with Pecans
    • Fennel, Mango, and Celery Salad
    • Kale and Apple Salad with Maple Mustard Dressing

    If you make this recipe, let me know what you think! I’d love it if you could add a star rating ★ and a comment below. Be sure to follow me on Instagram, Pinterest, and Facebook, too!

    Healthy Chopped Sala with avocado in white bowl

    Chopped Salad

    Meal prep!  This Healthy Chopped Salad will make you look forward to a healthy lunch.  It's full of carrots, cabbage, tomatoes and avocado with a little bit of feta.  It stays fresh in the fridge so it's great for meal prep. {gluten free}
    4.67 from 6 votes
    Print Pin Rate
    Course: Salad
    Cuisine: American
    Diet: Gluten Free
    Keyword: chopped salad, lunch
    Prep Time: 10 minutes
    Cook Time: 0 minutes
    Total Time: 10 minutes
    Servings: 8
    Calories: 203kcal

    Ingredients

    • 1 head romaine, chopped small
    • 2 cups red cabbage, chopped small
    • 1 Persian cucumber, diced small
    • 1 cup cherry or grape tomatoes, diced small
    • 2 cups shredded carrots
    • 1 red pepper, diced small
    • ¼ cup fresh basil, chopped
    • ¼ cup feta, crumbled extra small
    • ½ avocado, diced small (optional)

    Dressing:

    • ½ cup olive or avocado oil
    • 1 tablespoon balsamic vinegar
    • 1 tbsp pure maple syrup
    • 1 tsp dijon mustard
    • salt and pepper

    Instructions

    • Add all the salad ingredients to a bowl and chop well with a knife.
    • Add all dressing ingredients into a mason jar and shake well.  Salt and pepper to taste. 
    • If you are meal prepping this salad do not put dressing on.  You want to store it in the fridge without dressing.  Add the avocado right before serving.

    Notes

    If you prepping this salad ahead, do not add the avocado or dressing.  Add these right before serving.

    Nutrition

    Calories: 203kcal | Carbohydrates: 12g | Protein: 2g | Fat: 16g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 98mg | Potassium: 498mg | Fiber: 4g | Sugar: 6g | Vitamin A: 13050IU | Vitamin C: 42.6mg | Calcium: 77mg | Iron: 1.4mg
    Tried this recipe?Mention @seasonal_cravings or tag #seasonal_cravings and I will repost on my stories.

    About Karen Kelly

    Hi, I'm Karen Kelly a certified health coach, freelance food writer, and blogger. At Seasonal Cravings, you will find wholesome gluten-free recipes and healthy lifestyle tips.

    Reader Interactions

    If you make this recipe, be sure to tag #seasonal_cravings on Instagram.  Please leave a comment below and rate the recipe. Thanks so much!

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    Comments

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      Recipe Rating




    1. Mary Ann | The Beach House Kitchen

      June 19, 2017 at 3:11 pm

      Gorgeous salad Karen! So nice and healthy and hearty. I keep trying to get my boys on the salad train, but they're not hopping on yet. I'll keep trying, but in the meantime, I'll enjoy this one!

      Reply
    2. Emily

      June 19, 2017 at 3:15 pm

      This salad looks so amazing, I love all the vibrant, fresh produce in it!

      Reply
    3. Michelle @ Vitamin Sunshine

      June 19, 2017 at 4:33 pm

      5 stars
      I always have a salad similar to this in the fridge-- I love crunchy vegetables and use it as a base for so many meals during the week. I love that you added feta to this!

      Reply
      • Karen Kelly

        June 25, 2017 at 4:46 pm

        Thanks Michelle! So nice to see you here!

        Reply
    4. Natalia

      June 19, 2017 at 4:54 pm

      5 stars
      This is such a beautiful, colourful and healthy salad! I'm making this tomorrow for lunch!

      Reply
      • Karen Kelly

        June 25, 2017 at 4:45 pm

        Hope you love it Natalia!

        Reply
    5. Lisa | Garlic & Zest

      June 19, 2017 at 4:55 pm

      5 stars
      Chopped salads are the best! Tons of flavors and textures so that no two bites are exactly alike! This is one I could eat all summer!

      Reply
    6. Emma @ Supper in the Suburbs

      June 19, 2017 at 4:58 pm

      I love love love simply chopped salads!!! This looks delicious. You know its going to be good for you when its so colourful!

      Reply
      • Karen Kelly

        June 25, 2017 at 4:44 pm

        So true Emma! Love eating in full color!

        Reply
    7. Dawn - Girl Heart Food

      June 20, 2017 at 12:33 pm

      Beautiful salad! I'm with you - meal prepping is the way to go, but sometimes easier said than done...but soooo worth it!

      Reply
    8. Cindy

      June 21, 2017 at 12:21 am

      I am such a sucker for chopped salads and I love how this one will give me loads of energy! Love it.

      Reply
    9. Agness of Run Agness Run

      June 22, 2017 at 7:18 am

      Such an easy and delightful salad recipe, Karen! Love it!

      Reply
      • Karen Kelly

        June 25, 2017 at 4:44 pm

        Thanks, Agness!

        Reply
    10. Cheyanne @ No Spoon Necessary

      June 22, 2017 at 8:26 am

      5 stars
      Oh gosh, my meal prep this summer isn't going well. At all! But in my defense we are in the process of moving.. so most of my kitchen is packed in boxes. Lol. I can totally handle prepping this salad though!! Chopped salads are the best, and this one is packed with all the yum!! Definitely craving this for lunch! Cheers, friend!

      Reply
      • Karen Kelly

        June 25, 2017 at 4:44 pm

        Good luck with your move Chey!

        Reply
    11. Ritu Ahuja

      June 26, 2017 at 1:01 pm

      Wow!! Healthy and yummy salad. superb!! 🙂

      Reply

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    Hello!

    I'm Karen Kelly a food and travel writer, health coach and recipe creator. At Seasonal Cravings you will find quick, healthy recipes and the best travel tips!

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