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A large bowl of Mediterranean chopped salad brimming with lettuce, cherry tomatoes, cucumber, olives, feta cheese, red beans, and grilled chicken pieces. Wooden serving spoons rest inside the bowl, with dressing and salt and pepper shakers nearby.
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Mediterranean Chopped Salad

This Mediterranean Chopped Salad is made with classic Greek ingredients, like Kalamata olives sweet tomatoes and feta cheese, with juicy marinated chicken and a homemade vinaigrette.
Prep Time20 minutes
Cook Time10 minutes
Marinate2 hours
Course: Main Course
Cuisine: greek
Diet: Gluten Free
Servings: 4 servings
Calories: 392kcal
Author: Danielle Lima

Ingredients

Chicken and Marinade

  • 1 lb. chicken tenderloins
  • 2 Tbsp. olive oil
  • 1 Tbsp. red wine vinegar
  • 1 small lemon, juiced
  • 1 tsp. honey
  • 1 tsp. garlic powder
  • 2 tsp. dried oregano
  • 1/4 tsp. salt
  • 1/4 tsp. paprika
  • fresh cracked pepper

Greek Vinaigrette

  • 1/4 cup olive oil 52g
  • 3 Tbsp. red wine vinegar
  • 1 clove garlic, minced
  • 1 tsp. dried oregano
  • 3 Tbsp. lemon juice
  • 1 tsp. paprika
  • 1 tsp. Dijon mustard
  • 1/4 tsp. salt
  • fresh cracked pepper

Chopped Salad

  • 5 cups romaine lettuce, chopped, packed
  • 1 cup cherry tomatoes, chopped 160g
  • 1/2 cup kalamata olives, chopped 88g
  • 1 cup roasted red bell peppers, chopped 200g
  • 1/2 cup cucumber, chopped 64g
  • 1/2 cup fresh parsley, chopped
  • 3 oz. crumbed feta cheese

Instructions

  • Remove the tendons from the chicken tenderloins. The easiest way to do this it to grab the tendon with a paper towel and place it between the prongs of a fork and slide down while pulling with the paper towel. You can see a step by step visual in my baked chicken tenderloins recipe.
  • Add the chicken tenderloins, oil, red wine vinegar, lemon juice, honey, garlic, oregano, salt, paprika and black pepper to a sealable container. Stir to submerge the chicken and cover in the marinade. Place in the fridge and let it marinate for at least 2 hours.
  • In a mason jar or salad dressing container, comine the oil, red wine vinegar, garlic, oregano, lemon juice, paprika, dijon musard, salt and pepper and shake to combine. Place in the fridge until ready to use to let the flavors combine.
  • When ready to cook the chicken, heat a pan over medium heat and spray with cooking spray. Remove the chicken from the marinade and add to the hot pan. Cook for 4-5 minutes on each side until cooked through and no longer pink.
  • While the chicken cooks, prep the lettuce, tomato, olives, cucumber and parsley and chop into small pieces. We want everything in similar size pieces for the perfect chopped salad. Add to a large mixing bowl OR split into 4 meal prep containers (see notes for details).
  • Chop the chicken and add to the bowl of veggies. Add the feta cheese and the vinaigrette and mix until fully combined. Serve immediately.

Notes

  • Use the chicken and marinade for meal prep throughout the week.
  • If meal prepping 4 salads: add approx. 300 grams of salad in meal prep containers and 33 grams of salad dressing on the side to mix when ready to enjoy. This will keep you from having a soggy salad at lunch. You can also layer, add the wetter ingredients at the bottom, top with the lettuce and then add the dressing when ready to enjoy. 
  • If you want to add extra crunch: add roasted chickpeas or crunchy quinoa.
  • Nutritional information is an estimate and will vary with substitutions.

Nutrition

Serving: 335g | Calories: 392kcal | Carbohydrates: 14g | Protein: 32g | Fat: 24g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 60mg | Sodium: 655mg | Potassium: 238mg | Fiber: 2g | Sugar: 5g
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