When it comes to healthy eating, salads are often a go-to option. But sometimes, the same old greens and veggies can get a little dull. That’s where chopped salads come in – a delicious way to mix up your meal routine while still packing in the nutrients. In this article, we’ll be exploring 20 mouth-watering healthy chopped salad recipes that will keep you coming back for more.
From classic combinations like grilled chicken and avocado to innovative twists like roasted vegetable and goat cheese, these salads are sure to satisfy any craving. Whether you’re a vegetarian, vegan, or just looking for some inspiration for your next meal, we’ve got you covered. So grab a fork and let’s dive into the world of chopped salad perfection!
Grilled Chicken and Avocado Chopped Salad
This refreshing salad combines the flavors of grilled chicken, creamy avocado, and crunchy veggies, making it a perfect light meal or side dish for any occasion. With its vibrant colors and satisfying texture, this salad is sure to be a hit!
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 ripe avocados, diced
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken breast with salt and pepper, then grill for 5-6 minutes per side or until cooked through.
3. In a large bowl, combine mixed greens, diced avocado, cherry tomatoes, and crumbled feta cheese (if using).
4. Slice grilled chicken into strips and add to the salad.
5. Drizzle olive oil over the salad and toss to combine.
6. Garnish with fresh cilantro leaves and serve immediately.
Cooking Time: 10-12 minutes
Mediterranean Quinoa Chopped Salad
Experience the flavors of the Mediterranean with this vibrant and nutritious salad, featuring quinoa, mixed vegetables, and tangy feta cheese.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup cucumber, sliced
– 1/4 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1/4 cup red onion, thinly sliced
– 2 tbsp. extra-virgin olive oil
– 1 tbsp. lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine cooked quinoa, mixed greens, cherry tomatoes, cucumber, olives, feta cheese, and red onion.
2. Drizzle olive oil and lemon juice over the salad; toss to coat.
3. Season with salt and pepper to taste.
4. Garnish with chopped parsley, if desired.
Cooking Time: 10-15 minutes (quinoa cooking time excluded)
Kale and Brussels Sprouts Chopped Salad
A refreshing and healthy salad that combines the earthy flavors of kale and Brussels sprouts with a tangy dressing, perfect for a quick lunch or dinner.
Ingredients:
– 2 cups curly kale, stems removed and chopped
– 1 pound Brussels sprouts, trimmed and halved
– 1/4 cup apple cider vinegar
– 2 tablespoons olive oil
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. In a large bowl, massage the kale with your hands for about 30 seconds to help break down the fibers.
2. Add the Brussels sprouts to the bowl and toss to combine.
3. In a small bowl, whisk together the apple cider vinegar, olive oil, Dijon mustard, salt, and pepper.
4. Pour the dressing over the kale and Brussels sprouts mixture, tossing to coat.
5. Top with crumbled feta cheese, if using.
6. Serve immediately.
Cooking Time: 10 minutes
Southwest Black Bean Chopped Salad
Add some Southwestern flair to your salads with this flavorful and nutritious recipe!
Ingredients:
– 1 can black beans, drained and rinsed
– 1 cup mixed greens (arugula, spinach, lettuce)
– 1/2 cup diced red bell pepper
– 1/4 cup chopped cilantro
– 1/4 cup crumbled queso fresco (or feta cheese)
– 1/4 cup diced red onion
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, black beans, red bell pepper, cilantro, queso fresco, and red onion.
2. In a small bowl, whisk together olive oil and lime juice.
3. Pour the dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
Cooking Time: 5 minutes (prep time) + serving
Asian-Inspired Chopped Salad with Sesame Dressing
This refreshing salad combines the flavors of Asia with the crunch of a classic chopped salad, all tied together with a nutty sesame dressing. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1 cup diced red bell pepper
– 1 cup diced cucumber
– 1/2 cup diced carrots
– 1/4 cup chopped scallions
– 1/4 cup toasted sesame seeds
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– 1 teaspoon grated ginger
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, red bell pepper, cucumber, carrots, and scallions.
2. In a small bowl, whisk together soy sauce, rice vinegar, honey, and grated ginger.
3. Pour the sesame dressing over the salad and toss to coat.
4. Sprinkle toasted sesame seeds on top and serve immediately.
Cooking Time: 10 minutes
Greek Chopped Salad with Feta and Olives
This classic Greek salad combines the tanginess of feta cheese, the brininess of olives, and the freshness of crisp greens. A perfect side dish or light lunch.
Ingredients:
– 4 cups mixed greens (lettuce, spinach, arugula)
– 1/2 cup crumbled feta cheese
– 1/2 cup pitted green olives, sliced
– 1/4 cup red onion, thinly sliced
– 1/4 cup cherry tomatoes, halved
– 2 tbsp. extra-virgin olive oil
– 1 tbsp. red wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, feta cheese, olives, onion, and cherry tomatoes.
2. In a small bowl, whisk together olive oil and red wine vinegar.
3. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.
Cooking Time: 5 minutes
Chopped Cobb Salad with Light Vinaigrette
This iconic salad gets a refreshing twist with a light vinaigrette dressing, perfect for warm weather or any occasion. A symphony of textures and flavors, this chopped cobb salad is sure to delight.
Ingredients:
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cooked chicken breast, diced
– 1/2 cup crumbled blue cheese
– 1/2 cup diced avocado
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped pecans or walnuts
– 2 tbsp Light Vinaigrette (see below)
– Salt and pepper to taste
Light Vinaigrette:
– 2 tbsp olive oil
– 2 tbsp apple cider vinegar
– 1 tsp Dijon mustard
– 1/4 tsp honey
Instructions:
1. In a large bowl, combine mixed greens, chicken breast, blue cheese, avocado, cherry tomatoes, and nuts.
2. Drizzle Light Vinaigrette over the salad and toss to coat.
3. Season with salt and pepper to taste.
4. Serve immediately.
Cooking Time: 10 minutes
Spinach and Strawberry Chopped Salad
This refreshing salad combines the earthy taste of spinach with the sweetness of strawberries, creating a delightful contrast of flavors. Perfect for a light and healthy lunch or dinner.
Ingredients:
– 4 cups fresh baby spinach leaves
– 1 cup hulled and sliced strawberries
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup chopped pecans or walnuts
– 2 tablespoons olive oil
– 1 tablespoon balsamic vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine spinach leaves, sliced strawberries, crumbled feta cheese (if using), and chopped nuts.
2. In a small bowl, whisk together olive oil and balsamic vinegar.
3. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: None! This salad is ready in minutes.
Chopped Caesar Salad with Kale and Croutons
Elevate your classic Caesar salad by adding nutrient-packed kale and crispy croutons. This refreshing twist is perfect for a light lunch or dinner.
Ingredients:
– 1 head of kale, stems removed and chopped
– 1/2 cup freshly grated Parmesan cheese
– 1/4 cup extra virgin olive oil
– 2 cloves garlic, minced
– 2 tablespoons Caesar dressing
– 1/2 cup croutons (homemade or store-bought)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F (175°C).
2. Toss kale with olive oil, garlic, salt, and pepper on a baking sheet. Roast for 10-12 minutes or until slightly wilted.
3. In a large bowl, combine chopped kale, Parmesan cheese, Caesar dressing, and croutons.
4. Toss to coat and season with additional salt and pepper if needed.
5. Serve immediately and enjoy!
Cooking Time: 15-18 minutes
Roasted Vegetable Chopped Salad
Roasted Vegetable Chopped Salad: A flavorful and nutritious salad that combines the natural sweetness of roasted vegetables with a tangy dressing.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large yellow squash, sliced
– 1/4 cup olive oil
– Salt and pepper to taste
– 1/2 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons lemon juice
– 1 tablespoon apple cider vinegar
– 1 teaspoon Dijon mustard
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes, bell pepper, and squash with olive oil, salt, and pepper on a baking sheet.
3. Roast for 30-40 minutes or until tender.
4. Chop roasted vegetables into bite-sized pieces.
5. In a large bowl, combine chopped vegetables, parsley, feta cheese (if using), lemon juice, apple cider vinegar, and Dijon mustard.
6. Toss to coat with dressing.
7. Serve immediately.
Cooking Time: 40-50 minutes
Chopped Taco Salad with Cilantro Lime Dressing
This refreshing salad combines the flavors of Mexico with a zesty cilantro lime dressing, perfect for a quick and easy meal or lunch. With crunchy taco shells, savory ground beef, and fresh veggies, this dish is a fiesta in your mouth!
Ingredients:
– 1 lb ground beef
– 1/2 cup chopped onion
– 1/2 cup chopped bell pepper
– 1 jalapeño pepper, seeded and finely chopped
– 1 packet of taco seasoning
– 8-10 corn tortilla chips, crushed
– 2 cups mixed greens (arugula, spinach, etc.)
– 1 avocado, diced
– 1 lime, juiced
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
Instructions:
1. Cook ground beef in a large skillet over medium-high heat until browned, breaking into small pieces.
2. Add chopped onion, bell pepper, and jalapeño to the skillet; cook until vegetables are tender.
3. Stir in taco seasoning and cook according to package instructions.
4. In a large bowl, combine mixed greens, cooked ground beef mixture, crushed tortilla chips, and diced avocado.
5. In a small bowl, whisk together lime juice and chopped cilantro; pour over the salad.
6. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Chopped Antipasto Salad with Italian Dressing
Elevate your salad game with this easy and flavorful Chopped Antipasto Salad, featuring a medley of cured meats, cheeses, and vegetables tossed in a tangy Italian dressing.
Ingredients:
– 1 cup chopped salami
– 1/2 cup chopped pepperoni
– 1/2 cup shredded mozzarella cheese
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 1/4 cup cherry tomatoes, halved
– 1/4 cup chopped fresh parsley
– 1/4 cup Italian dressing (homemade or store-bought)
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the chopped salami, pepperoni, mozzarella cheese, red bell pepper, cucumber, and cherry tomatoes.
2. Toss gently to distribute the ingredients evenly.
3. Drizzle the Italian dressing over the salad and toss again to coat.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
6. Serve chilled or at room temperature.
Cooking Time: 10-15 minutes (preparation) + chilling time
Chopped Salad with Chickpeas and Tahini Dressing
This hearty salad combines the creaminess of tahini dressing with the nutty flavor of chickpeas, all on top of a bed of fresh greens. Perfect for a quick lunch or dinner!
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup tahini
– 2 tbsp lemon juice
– 1 tsp garlic powder
– Salt and pepper to taste
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. In a blender or food processor, combine tahini, lemon juice, garlic powder, salt, and pepper. Blend until smooth.
2. In a large bowl, combine mixed greens, chickpeas, red bell pepper, cucumber, and feta cheese (if using).
3. Pour the tahini dressing over the salad and toss to coat.
4. Serve immediately.
Cooking Time: 5 minutes
Chopped Caprese Salad with Balsamic Glaze
This recipe simplifies the classic Caprese salad by chopping the ingredients into bite-sized pieces, making it perfect for a quick and flavorful appetizer or side dish. The addition of a rich balsamic glaze takes it to the next level.
Ingredients:
– 2 large tomatoes, seeded and chopped
– 1 cup fresh mozzarella cheese, chopped
– 1/4 cup fresh basil leaves, chopped
– Salt and pepper, to taste
– 1/4 cup balsamic glaze (homemade or store-bought)
Instructions:
1. In a medium bowl, combine the chopped tomatoes, mozzarella cheese, and basil leaves.
2. Season with salt and pepper to taste.
3. Drizzle the balsamic glaze over the salad and toss gently to combine.
4. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: 10-15 minutes (including preparation time)
Chopped Asian Cabbage Salad with Peanut Dressing
This refreshing salad combines the crunch of chopped cabbage with the creaminess of a peanut dressing, making it a perfect side dish or light lunch. With its bold flavors and textures, this recipe is sure to become a new favorite.
Ingredients:
– 1 medium-sized head of Asian cabbage, thinly sliced
– 2 tablespoons of peanut butter
– 2 tablespoons of soy sauce
– 2 tablespoons of rice vinegar
– 1 tablespoon of honey
– 1/4 cup of chopped fresh cilantro
– 1/4 teaspoon of red pepper flakes (optional)
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the sliced cabbage and chopped cilantro.
2. In a blender or food processor, whisk together the peanut butter, soy sauce, rice vinegar, honey, and red pepper flakes (if using).
3. Pour the dressing over the cabbage mixture and toss until well coated.
4. Season with salt and pepper to taste.
5. Serve immediately and enjoy!
Cooking Time: 10-15 minutes
Chopped Salad with Roasted Beets and Goat Cheese
This vibrant salad combines the natural sweetness of roasted beets with the tanginess of goat cheese, all wrapped up in a refreshing mix of greens and herbs.
Ingredients:
– 2 large beets
– 1/4 cup goat cheese, crumbled
– 4 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap the beets in foil and roast for 45-50 minutes, or until tender.
3. Let the beets cool, then peel and dice into bite-sized pieces.
4. In a large bowl, combine mixed greens, parsley, mint, and roasted beets.
5. Top with crumbled goat cheese and drizzle with olive oil.
6. Season with salt and pepper to taste.
Cooking Time: 50 minutes
Chopped Harvest Salad with Apples and Walnuts
Harvest fresh flavors together in this autumnal salad that combines crisp apples, toasted walnuts, and tangy greens. Perfect for a seasonal dinner or lunch.
Ingredients:
– 4-6 cups mixed greens (arugula, kale, spinach)
– 1 large apple, cored and chopped
– 1/2 cup chopped walnuts
– 1/4 cup crumbled blue cheese (optional)
– 1/4 cup dried cranberries
– 2 tbsp olive oil
– 1 tsp apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens.
2. In a separate pan, toast walnuts over medium heat for 2-3 minutes or until fragrant.
3. Add chopped apple, toasted walnuts, blue cheese (if using), and cranberries to the bowl with greens.
4. Drizzle olive oil and apple cider vinegar over the salad, tossing gently to combine.
5. Season with salt and pepper to taste.
Cooking Time: 10-15 minutes
Chopped Thai Salad with Spicy Peanut Dressing
This refreshing salad combines crunchy vegetables, tangy noodles, and a creamy spicy dressing, perfect for a quick and flavorful meal. With its bold flavors and vibrant colors, this Chopped Thai Salad is sure to become a new favorite.
Ingredients:
– 1 cup cooked rice noodles
– 2 cups mixed greens (such as arugula, spinach, and cilantro)
– 1 cup chopped bell peppers (any color)
– 1 cup chopped cucumber
– 1/2 cup chopped scallions (green onions)
– 1/4 cup chopped fresh mint leaves
– 1/2 cup Spicy Peanut Dressing (recipe below)
– 1/4 teaspoon red pepper flakes (optional, for extra heat)
Spicy Peanut Dressing:
– 2 tablespoons creamy natural peanut butter
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– 1 tablespoon sriracha sauce
– 1/4 cup water
Instructions:
1. Cook rice noodles according to package instructions.
2. In a large bowl, combine mixed greens, chopped bell peppers, cucumber, scallions, and mint leaves.
3. Add cooked rice noodles to the bowl and toss to combine.
4. Drizzle Spicy Peanut Dressing over the salad and toss to coat.
5. Sprinkle red pepper flakes on top (if using) for an extra kick.
Cooking Time: 10-15 minutes
Chopped Salad with Grilled Shrimp and Mango
This refreshing salad combines the sweetness of mango with the savory flavor of grilled shrimp, all wrapped up in a crunchy chopped mix of greens.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season shrimp with salt and pepper; grill for 2-3 minutes per side, or until pink and cooked through.
3. In a large bowl, combine mixed greens, diced mango, and chopped cilantro.
4. Slice grilled shrimp into bite-sized pieces and add to the salad.
5. Drizzle olive oil and lime juice over the top; toss to combine.
6. Serve immediately.
Cooking Time: 15-20 minutes
Chopped Lentil Salad with Lemon Herb Dressing
A refreshing and healthy salad perfect for a light lunch or dinner, this recipe combines the nutritional benefits of lentils with the brightness of lemon and herbs.
Ingredients:
– 1 cup cooked lentils
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1/2 cup chopped red bell pepper
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup chopped fresh parsley
– 2 tbsp freshly squeezed lemon juice
– 1 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, lentils, red bell pepper, and feta cheese (if using).
2. In a small bowl, whisk together lemon juice and olive oil.
3. Add parsley to the dressing and stir to combine.
4. Pour the dressing over the salad and toss to coat.
5. Season with salt and pepper to taste.
6. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (prep time), 0 minutes (cooking time)
Summary
Get ready to salad your way to a healthier you! This collection of 20 delicious and nutritious chopped salads offers a variety of flavors and textures to satisfy any craving. From classic combinations like Grilled Chicken and Avocado to international inspirations such as Mediterranean Quinoa and Asian-Inspired, each recipe is carefully crafted to provide a boost of vitamins, minerals, and antioxidants. Whether you’re in the mood for something light and refreshing or hearty and satisfying, these healthy chopped salad recipes are sure to become your new go-to’s.
Sophia Brennan is the cook and writer behind Go Jack Rabbit Go. She spent years working in Portland’s restaurant world before bringing that same warm, unfussy approach into her home kitchen. These days, she focuses on simple, comforting recipes inspired by real life, family routines, and the rhythm of cooking without overthinking it.
