Mediterranean Chopped Salad with Tzatziki Sauce
This chopped salad is bursting with Mediterranean ingredients — crisp cucumbers, juicy cherry tomatoes, olives, red onion, and fresh herbs, all finely chopped and tossed together. It’s topped with a cool, creamy tzatziki dressing that adds tang and richness. Perfect on its own or paired with grilled meats or falafel.
⏱️ Time:
Prep Time: 20 minutes
Cook Time: 0 minutes
Total Time: 20 minutes
Ingredients
For the Salad:
1 ½ cups cucumber, finely diced
1 cup cherry tomatoes, finely chopped
1/2 red bell pepper, diced small
1/3 cup red onion, finely chopped
1/3 cup Kalamata or green olives, sliced
1/2 cup chopped romaine lettuce (or mixed greens)
1/4 cup fresh parsley, finely chopped
2 tbsp fresh mint, chopped
Optional: 1/3 cup crumbled feta cheese
Optional: 1/2 cup cooked chickpeas or diced avocado for extra heartiness
For the Tzatziki Sauce (Dressing):
1 cup plain Greek yogurt
1/2 cucumber, grated and squeezed dry
1 garlic clove, finely minced
1 tbsp lemon juice
1 tbsp olive oil
1 tbsp fresh dill or mint, finely chopped
Salt & black pepper to taste
Instructions:
1. Make the Tzatziki Dressing:
In a bowl, combine yogurt, grated cucumber, garlic, lemon juice, olive oil, dill or mint, salt, and pepper.
Stir well. Taste and adjust seasoning. Chill while prepping salad.
2. Chop All Salad Ingredients:
Dice cucumber, tomatoes, bell pepper, onion, olives, lettuce, and herbs finely for that “chopped” texture.
Add all to a large salad bowl.
3. Assemble:
Pour tzatziki dressing over the chopped veggies.
Toss gently to coat everything evenly.
Sprinkle with feta or avocado if using.
4. Serve:
Serve immediately, or chill for 10–15 minutes to meld flavors.
Garnish with extra herbs, olive oil drizzle, or lemon wedges.
Notes & Tips:
Use full-fat Greek yogurt for a creamier, richer tzatziki.
Make it a main dish by adding grilled chicken, shrimp, or falafel.
Want crunch? Add toasted pita chips or chopped almonds on top.
For a meal prep version, store chopped salad and dressing separately, combine before serving.
❓ frequently asked questions FAQ:
Q: Can I use store-bought tzatziki?
A: Yes! Just thin it slightly with lemon juice or water to use as dressing.
Q: How long does it last?
A: Best fresh, but can last 1–2 days in the fridge. Tzatziki dressing lasts up to 4 days.
Q: Is this gluten-free?
A: Yes! Just be sure all added toppings (like pita chips) are GF if needed.
Q: Can I add grains?
A: Yes! Add cooked quinoa, couscous, or farro for a heartier salad.
Nutritional Information
Calories: 210
Protein: 9g
Fat: 11g
Carbs: 20g
Fiber: 4g
Sugar: 5g