These Mediterranean Chopped Salad Pitas are great for a quick and easy lunch or a healthy no-cook dinner!
It’s been hot here lately. Like, 100-degrees hot. I’m never ready for the heat, but especially not in early May! Thankfully, today it got really windy, and a cold front must have blown in because I was in my sweatshirt by the evening and loving it.
When it gets hot here, I get tired and lazy and just want takeout or no-cook meals. I want cold, fresh meals with lots of veggies. These Mediterranean Chopped Salad Pitas are just that.
Why You’ll Love These Mediterranean Chopped Salad Pitas
- When it gets hot, I usually lose the will to cook. But these Mediterranean Chopped Salad Pitas are cool, refreshing and quick for those low-energy days.
- They’re fresh, loaded with veggies and only require a bit of chopping.
- I post a ton of Mexican recipes on here, and sometimes forget how much I love Mediterranean food. It’s usually healthy, has lots of flavor, and is perfect for summer.
- It also gives me a good excuse to eat kalamata olives and feta cheese, two of my favorites!
- Despite a number of ingredients, the steps to making this meal are few!
If you’re not into pita, this chopped salad is pretty delicious on its own, too. 
Mediterranean Chopped Salad Recipe Ingredients
- romaine lettuce
- chickpeas
- tomato
- cucumber
- red pepper
- onion
- kalamata olives
- feta crumbles
- fresh dill
- Pita
How To Make Mediterranean Chopped Salad Pitas
- Add dressing ingredients to a large bowl and whisk until combined. Next, add all remaining chopped salad ingredients to the bowl and stir until everything is mixed together.
- Spoon chopped salad mixture into warm pita bread and enjoy!
Why Your Body Will Love This Meal
- Chickpeas are a great source of plant-based protein, fiber, and healthy fats. They can fill you up and keep your body satiated for longer. They’re also great because they’re affordable and very versatile, so you can use them in many different kinds of recipes.
- These salad pitas are light and quick, and the warm, soft bread balances the crunch and zing of the fresh veggies.
- Mediterranean foods—including meals heavy with fresh vegetables and beans, like this one—can help prevent cardiovascular disease by reducing the amount of saturated fat in the diet. They also help maintain a healthy weight and promote healthy blood sugar levels.
Recipe Frequently Asked Questions
- Is this recipe vegan? No, here, I used feta cheese. However, feel free to substitute with vegan feta or leave it out entirely.
- Is this recipe gluten-free? No, the pita is made with wheat but can be substituted with a gluten-free pita.
- Can extra veggies be added? Yes, you can definitely add extra veggies if you like!
- Can the chickpeas be substituted? Yes, you can use white beans instead.
- How long does it keep? If you’d like to make it ahead of time, leave the lettuce undressed to avoid sogginess and wilting. It should last in the fridge for about a day before it becomes soggy.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP.
Looking For More Mediterranean dishes?
No-Cook Mediterranean Hummus Pizza
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Mediterranean Chopped Salad Pitas
- Total Time: 15 minutes
- Yield: 4-6 1x
- Diet: Vegetarian
Description
These Mediterranean Chopped Salad Pitas are full of fresh veggies and chickpeas! They’re super flavorful and perfect for lunch.
Ingredients
- 1 small head romaine lettuce, chopped
- 1 (15 ounce) can chickpeas, drained and rinsed
- 1 tomato, diced
- 1 small cucumber, diced
- 1 small red pepper, diced
- 1/2 small red onion, diced
- 3/4 cup chopped kalamata olives
- 3/4 cup feta crumbles
- 2 tablespoons chopped fresh dill
- Pita bread, for serving
Dressing:
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1/2 teaspoon dried Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Add dressing ingredients to a large bowl and whisk until combined. Next, add all remaining chopped salad ingredients to the bowl and stir until everything is mixed together.
- Spoon chopped salad mixture into warm pita bread and enjoy!
- Prep Time: 15 mins
- Cook Time: 0 mins
- Category: Lunch, Vegetarian
- Method: No cook
- Cuisine: Mediterranean
I make this again and again, it is a great lunch to take to work!
That’s so great to hear, Mindy!!
The recipe calls for 1/2 a teaspoon of dried Italian seasoning but looking at other similar recipes I’m wondering if it’s the dried seasoning or the dry packet of Italian dressing mix. Other recipes say they’ve use store bought Italian dressing. Making this for tomorrow so really need to know. I made the dressing with the dried herbs nut it seems to need something.
Hi Tammy, I’m so sorry I didn’t get back to you earlier. I hope your recipe turned out well! It is not the package of dried Italian dressing mix. I do use regular dried herbs, but I’m sure it would be ok with the dressing mix.