This post may contain affiliate links. Please read our disclosure policy.
Fresh, crunchy, and full of color — this Mediterranean salad is one of my favorite ways to bring summer to the table any time of year.
If you’ve been following along, you know how much I love a chopped salad that balances flavor and texture just right. This mediterranean salad has all the classics: juicy tomatoes, crisp cucumber, creamy feta, briny olives, and a tangy homemade dressing. Plus chickpeas for a bit of protein and heartiness — I make this one for lunch, side dishes, picnics, even meal prep. It comes together in minutes, and the freshness really shines when everything is chopped just so.
It’s perfect on its own or paired with a protein for something more filling. Try it alongside grilled chicken thighs, some grilled salmon, or crispy homemade falafel for a satisfying vegetarian option.
Table of Contents
What you’ll need
- Romaine lettuce: Finely chopped for a crisp, refreshing base that holds up well with all the toppings.
- Tomatoes and cucumber: I used cherry tomatoes and Persian cucumbers — both are sweet, juicy, and hold their shape beautifully in chopped salads.
- Bell pepper and red onion: These add a nice crunch and balance — sweetness from the pepper, sharpness from the onion.
- Chickpeas: A great way to add plant-based protein and heartiness. I used home-canned chickpeas (here’s how I can chickpeas at home), but you can use store-bought too.
- Black olives and feta cheese: These bring in that salty, briny Mediterranean flavor — so satisfying in each bite.
- Fresh mint: A handful of chopped leaves really brightens up the whole salad and makes it feel extra fresh.
For the dressing
- Olive oil and lemon juice: The base of our dressing — smooth, tangy, and vibrant.
- Dijon mustard: Helps the dressing emulsify and adds a subtle tang.
- Garlic and oregano: Classic Mediterranean flavors — I go with dried oregano and fresh garlic for a bold finish.
- Salt and pepper: To season the dressing to taste.
See printable recipe card below for the full ingredients list and quantities.
How to make Mediterranean salad
1. Wash and dry the vegetables: Rinse the romaine, tomatoes, cucumber, bell pepper, onion, and mint thoroughly. Pat everything dry using a clean kitchen towel or salad spinner — especially the lettuce, so the salad stays crisp.
2. Chop and prep: Slice or chop all your vegetables into small, even pieces. I like to finely dice the onion and cut the tomatoes and cucumber just small enough to make each bite balanced. Rinse and drain the chickpeas, slice the olives if needed, and crumble the feta.
3. Assemble the salad: In a large mixing bowl, add the chopped romaine first. Then layer in the cherry tomatoes, cucumber, chickpeas, red onion, bell pepper, olives, crumbled feta, and fresh mint.
4. Make the dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, mustard, garlic, oregano, salt, and pepper until emulsified.
5. Dress and serve: Pour the dressing over the salad just before serving. Toss gently until everything is coated.
6. Store any leftovers: Keep in an airtight container in the fridge and enjoy within 24 hours for the best texture.
Recipe tips
- Make sure everything is dry before mixing — especially the lettuce — to keep the salad crisp.
- Chop the veggies into similar-sized pieces so every bite feels balanced.
- You can prep the salad and dressing separately ahead of time, then toss just before serving to help it last longer in the fridge.
- For extra flavor, try a sprinkle of sumac, a handful of parsley, or a few capers if you have them on hand.
Storage tips
Storage:
• Store undressed salad ingredients in an airtight container in the refrigerator for up to 3-4 days.
• Keep the dressing separate in a sealed jar or container for up to 1 week.
• Once dressed, the salad is best consumed within 24 hours.
• Not recommended for freezing as the vegetables will become mushy when thawed.
FAQs
Yes! For best results, keep the dressing separate and toss just before serving. That helps the salad stay fresh and crisp.
Definitely. Just leave out the dairy feta or use this homemade vegan feta — it works beautifully in this salad.
More Mediterranean salads
This kind of salad is always on repeat in my kitchen — here are a few more Mediterranean favorites you might love too.
If you try this mediterranean salad recipe, let me know how it goes in the comments below. I’d appreciate a recipe card rating and would love to see your recipe recreations – tag me on Instagram @Alphafoodie!
Best Mediterranean salad
Equipment
- chopping board
- knife
- Salad spinner optional
Ingredients
- 1 large head romaine lettuce (about 8cups), chopped
- 3 cups red cherry tomatoes
- 2 cups cucumber, chopped
- 1 can chickpeas (15 oz), drained and rinsed
- 1/2 cup red onion chopped
- 1/2 cup black olives sliced
- 1/2 cup feta cheese crumbled
- 1 cup red bell peppers
- Fresh mint leaves
For the Dressing:
- 1/3 cup olive oil
- 1/4 cup lemon juice
- 1/2 tablespoon mustard
- 1 garlic cloves minced
- 1 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Wash and dry all the vegetables. Use a salad spinner or clean kitchen towel to dry thoroughly, especially the romaine.
- Chop all vegetables into small, bite-sized pieces. Drain and rinse the chickpeas. Crumble the feta if needed and slice the olives.
- Add romaine to a large mixing bowl, followed by the tomatoes, cucumber, chickpeas, red onion, bell pepper, olives, feta, and mint.
- In a small bowl or jar, whisk together olive oil, lemon juice, mustard, garlic, oregano, salt, and black pepper until emulsified.
- Pour the dressing over the salad and toss gently to coat everything evenly.
- Serve immediately, or chill for 10–15 minutes before serving.
- Store leftovers in an airtight container in the fridge and enjoy within 24 hours for best texture.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Love love this Mediterranean salad