The Perfect Chopped Salad

colorul and super healthy chopped salad

My Chopped Salad is a healthy meal that doesn’t skimp on anything! With lots of protein and crunchy veggies, this main course salad is as gorgeous as it is delicious.

main course chopped salad with tomato vinaigrette

a great chopped salad is the queen of salads

I think a chopped salad like this is just about as far as you can take a salad and still call it a salad – it’s downright loaded. But it’s definitely healthy, and figure friendly, not to mention fork friendly! You won’t need a centerpiece when you serve this chopped salad, it’s one of the prettiest things you can put on your table.

colorul and super healthy chopped salad

when does a salad become a meal?

When a chopped salad is good and fresh, it’s one of the best meals around. And making it yourself can turn what is sometimes a blah cafeteria staple into a really spectacular meal. The key is to use good fresh ingredients, and lots of them. But that doesn’t mean you can’t take advantage of a few shortcuts…I used a rotisserie chicken, canned chickpeas, and a handful of olives from my supermarket’s olive bar to round out my array of chopped goodies. The bacon can crisp and the eggs boil while you are prepping the rest.

protein packed chopped salad

best lettuce for a hearty chopped salad

Sometimes with salads of this type the chopped part looks great and then the lettuce underneath is a bland iceberg, or, worse, a limp spring mix that can’t hold up to the toppings. I found a new organic lettuce blend from Earthbound Farms that I used as my base here. You could also use baby kale, arugula, or romaine lettuce. Anything sturdy will work.

coloirful chopped salad

now for all the goodies!

I went to town with the chopped stuff. Between the chicken, bacon, egg, chickpeas and feta cheese, there’s plenty of protein here to qualify as dinner. The rest is chosen for flavor, color and texture. And the best part is that you can assemble it ahead of time and keep it refrigerated, it won’t wilt.

  • chicken ~ use leftover or rotisserie chicken to make it easy.
  • hard cooked eggs ~ this is my favorite part!
  • chickpeas add extra protein and a lovely soft texture.
  • bacon ~ you can’t have a chopped chef without bacon!
  • feta cheese adds a briny flavor. You might also choose soft goat cheese, or cube up your favorite cheddar or pepper jack.
  • cucumber ~ I love to use the small ones, they have soft skin and hardly any seeds. No need to peel, either.
  • red onion is a must for color and that bite that only onion can provide.
  • tomatoes ~ here I love to use cherry tomatoes because they are good year round, and are never bland or ‘mealy’.
  • olives ~ use your favorite, I love Kalamata’s intensity.
  • corn ~ I grilled an ear of corn on a super hot grill pan and gave it little turns as I chopped my veggies. It adds a nice starchy sweetness and a little bit of charred flavor.
  • bell peppers allow you to really amp up the color in this salad. Red, yellow, and orange are the sweetest.
a super tangy and spicy tomato vinaigrette

a unique salad dressing is key

You know I love my salad dressings, they’re easily as important as the salad itself, and I try to include an interesting one with most salad recipes that I share. This spicy tomato vinaigrette is a new favorite.

let’s make it!

I took a medium ripe tomato and whizzed it up in my small food processor. Then I blended it with some harissa paste, which is a Tunisian spicy red pepper paste (think of it as Middle Eastern ketchup.) It adds a depth of color and flavor, but you can also use regular tomato paste if you don’t like it spicy. Some good sherry vinegar, olive oil, and a hit of salt and pepper is all it needs. It has a beautiful color and striking flavor.

This healthy chopped salad with spicy tomato vinaigrette is hearty enough for a main course

variations on a chopped salad…

You can swap out the elements of this salad according to what you have or like. Black or white beans can replace the garbanzos. Goat cheese can replace feta, green onions can substitute for red onion, etc. Steak or shrimp would be delicious instead of chicken. If you don’t eat bacon, consider some toasted or spiced nuts for that extra crunch.

chopped salad with tomato vinaigrette

this salad is a feast for all the senses

The salad hit the spot, and definitely is not your cafeteria’s chopped salad. I think this would be a great choice to bring to a barbecue or picnic because as salads go, it’s fairly study, and beautifully impressive. I like to serve it as a composed salad and toss table-side. Don’t forget to snap a pic before you toss!

A bowl of fruit and vegetable salad, with Tomato and Vinaigrette

more main course salads

colorul and super healthy chopped salad
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4.48 from 23 votes

Chopped Salad with Spicy Tomato Vinaigrette

Chopped Salad with Spicy Tomato Vinaigrette is a light and healthy meal that doesn't skimp on anything.
Course Salad
Cuisine American
Prep Time 15 minutes
Total Time 15 minutes
Yield 4 servings
Author Sue Moran

Ingredients

  • 4 big handfuls of your favorite lettuce mix
  • 2 eggs,boiled, peeled and chopped
  • 15 ounce can of chick peas, drained and rinsed
  • 1/4 red onion, finely chopped
  • 6 strips bacon, cooked until crisp and crumbled
  • 1/2 cup cubed feta cheese
  • 1 cup chopped cooked rotisserie chicken, more to taste
  • 1 ear of corn, grilled, kernels removed
  • 1 small Persian cucumber thinly sliced
  • 1/2 yellow bell pepper, diced
  • 1 handful of Greek olives
  • 1 handful halved small cherry tomatoes
  • a few basil leaves

tomato vinaigrette

  • 1 small to medium ripe red tomato to yield about 1/3 cup puree
  • 1 Tbsp harissa paste
  • 2 Tbsp sherry vinegar
  • 6 Tbsp extra virgin olive oil
  • 1/4 tsp salt
  • fresh cracked black pepper to taste

Instructions

  • Lay the lettuce out onto a wide round salad bowl.
  • Top with all the ingredients, laying out each one in its own section.
  • Scatter the basil leaves over the top.
  • To make the dressing, give the tomato a rough chop and puree it in a small food processor.
  • Whisk in the harissa or tomato paste, the vinegar, and the olive oil until blended. Add the salt and black pepper to taste.

Cook’s notes

  • The salad ingredients are all approximate, use more or less as you like. I like to use a handful of greens for each serving, just as a starting point.
  • If you prefer a non-spicy dressing, substitute tomato paste for the harissa.
The nutritional information for recipes on this site is provided as a courtesy and although theviewfromgreatisland.com tries to provide accurate nutritional information, these figures are only estimates.
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34 Comments

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  • Reply
    Felicia MacDonald
    May 23, 2022 at 6:42 pm

    5 stars
    I just made this tonight to take to work. We usually do Toasty Tuesdays where we each take a turn to bring soup to share, but with warmer weather, we are now bringing salads to share. I can’t wait for my fellow teachers to enjoy this salad. I love how you lay everything in the bowl over the lettuce. Almost looks too pretty to eat, but eat we will.

  • Reply
    Alicia
    July 22, 2021 at 1:01 pm

    Sue, my local grocery doesn’t carry harissa paste but does have harissa seasoning. Could I make a paste with the seasoning and some tomato paste? If so, how much of each? Thanks! Did you use an alligator chopper for the veggies?

    • Reply
      Sue Moran
      July 22, 2021 at 1:38 pm

      Hey Alicia, you could use a little hot sauce instead, or some red chile flakes to get that kick.

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