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Healthy Chopped Salad Recipe 

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This healthy chopped salad is the perfect answer to a light lunch conundrum or adding that pop of color to your dinner plate with an awesome side dish.

Healthy Chopped Salad Recipe 

I’ve got this chopped salad recipe that I’ve been obsessing over, and it is to die for! I can admit that sticking to a healthy eating plan can sometimes feel like you’ve got an extra job. But, here’s the kicker — you absolutely don’t have to ditch flavor to keep things healthy! When you have the right salad, your cravings can be met without compromising your nutrition.

Picture this: cool and crunchy romaine lettuce, ripe, juicy cherry tomatoes, and refreshing cucumbers, all chopped up, creating the most divine garden-fresh base. But wait, we’re only getting started! We’re adding a burst of flavor with Kalamata olives, avocado and parsley. Then comes bocconcini cheese (fancy name for bite-sized mozzarella balls), you will be delighted!

Why You Should Make This Recipe:

  • Great as a light lunch or dinner, or on the side with your favorite main course.
  • Talk about flavor – the dressing really ties the whole thing together.
  • This salad balances out healthy vegetables with other delicious toppings that are both good for you and taste divine.

Is This Keto?

This healthy chopped salad is low in carbohydrates and high in healthy fats thanks to the olive oil, avocado and mini mozzarella balls. as long as you avoid pairing it with a hunk of bread, you have little to worry about.


  • 4 cups romaine lettuce, shredded
  • 2 cups cherry tomatoes, sliced
  • 2 Mediterranean cucumbers, diced
  • ½ cup Kalamata olives, sliced
  • ½ cup bocconcini cheese, diced
  • 1 shallot, finely sliced
  • 1 avocado, diced
  • ¼ cup parsley

For the dressing:

  • 1 clove garlic, crushed
  • ½ shallot, finely diced
  • 2 tbsp red wine vinegar
  • ½ lemon, juiced
  • ¼ cup olive oil
  • 1 tsp dried oregano
  • salt and pepper
Healthy Chopped Salad Recipe 


  1. In a jar or small bowl, mix together all of the dressing ingredients.
  2. In a large bowl, add the salad ingredients, then drizzle over the dressing. Toss together, and serve.
Healthy Chopped Salad Recipe 


  • You can add grilled chicken, shrimp, or even hard-boiled eggs to increase the protein content.
  • If you aren’t a big fan of mini mozzarella balls, you could use feta or another type of cheese.
  • Add some crunchy nuts or seeds for a little more texture (avoid cashews and pistachios if you are on keto).
  • I have a few other dressings you can try out for some variety: Zero Carb Keto Ranch Dressing, Garlic and Lemon Low Carb Salad Dressing, and Dijon Vinaigrette would all be delicious on this salad.

Tips and Tricks

  • Always taste the dressing before adding it to the salad. You can’t take dressing out of your salad easily, so you should toss in little by little until you find the right amount.
  • Remember that the dressing is a real flavor bomb for the salad, so make sure to toss it thoroughly and coat everything in it.
  • Use up vegetables that you have in the fridge like peppers and other greens.
  • Freshness matters in salads, so the fresher your veggies the better.
  • Try to only dress the amount of salad that will be eaten in one sitting. You can store your salad for later, but adding the dressing can make it soggier in the fridge (see below for storage information).


Can I substitute the dressing with a store-bought option?

You can swap it with a good old store-bought dressing. I would go for a red wine vinaigrette or just keep it simple and classic with a balsamic dressing.

Is this salad suitable for vegetarians or vegans?

This chopped salad recipe is vegetarian-friendly, but not vegan because of the bocconcini cheese. You could skip the cheese or sub it with plant-based alternatives.

How can I adjust the recipe for a larger group?

The recipe, as is, will cover for six people. If you’re feeding a crowd though, all you have to do is double or triple the ingredients. Just remember to whip up enough dressing!

Healthy Chopped Salad Recipe 

How to Store Healthy Chopped Salad

Pop your healthy shopped salad into an airtight container and into your refrigerator. You’ll want to store your salad and dressing separately if you can, but if you’ve already combined them, I would recommend eating your leftovers within 24 hours. Otherwise, they’ll get quite soggy.

If you’ve managed to store your salad and dressing separately, they should stay fresh for 3 days. Just keep your dressing in a mason jar, then give it a shake before dressing your leftover chopped salad.

Healthy Chopped Salad Recipe 

Healthy Chopped Salad Recipe

This healthy chopped salad is the perfect answer to a light lunch conundrum or adding that pop of color to your dinner plate with an awesome side dish.
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Prep Time 15 minutes
Course Salad
Cuisine American, Italian
Servings 6
Calories 113 kcal


  • 4 cups romaine lettuce shredded
  • 2 cups cherry tomatoes sliced
  • 2 Mediterranean cucumbers diced
  • ½ cup Kalamata olives sliced
  • ½ cup bocconcini cheese diced
  • 1 shallot finely sliced
  • 1 avocado diced
  • ¼ cup parsley

For the dressing:

  • 1 clove garlic crushed
  • ½ Shallot finely diced
  • 2 tbsp red wine vinegar
  • ½ lemon juiced
  • ¼ cup olive oil
  • 1 tsp dried oregano
  • salt and pepper


  • In a jar or small bowl, mix together all of the dressing ingredients
  • In a large bowl, add the salad ingredients then drizzle over the dressing, toss together, and serve.


  • Aim to dress only the amount of salad you’ll eat in one sitting, as the salad may get soggy when storing in the refrigerator.
  • Feel free to stray from the recipe as much as you like, using your favorite salad ingredients!


Calories: 113kcalCarbohydrates: 10gProtein: 3gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 278mgPotassium: 537mgFiber: 5gSugar: 4gVitamin A: 3376IUVitamin C: 24mgCalcium: 55mgIron: 2mg
Keyword chopped salad, chopped salad recipe, italian chopped salad
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