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 must have blown in a cold front because I was in my sweatshirt by the evening and loving it.
When it gets hot here I usually lose the will to cook. 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.
They’re refreshing, loaded with veggies and only require a bit of chopping. I post a ton of Mexican recipes on here and sometime 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! If you’re not into pita, this chopped salad is pretty delicious on it’s own too 🙂 I hope everyone is staying cool out there and enjoying the last month before true summer hits!
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
Keywords: Mediterranean Chopped Salad Pitas
I’ve recently become addicted to pita bread (thank goodness for a gluten free version of them) and chickpeas so this recipe came at the perfect time…
This looks great! Does it keep well? I’d love to make a big batch to meal prep for lunch. This looks like the anti-sad desk salad!
Thanks Anna! I’d leave the dressing off and maybe keep the lettuce separate from the other veggies until the day of. I kept mine in the fridge for about 3 days and the lettuce seemed to wilt kinda fast being mixed in with everything else 🙂
Hello Anna,
I saved half for the next day and also separated the lettuce and left the dressing off, in fact I made fresh dressing the next day. It only takes a minute. If you have a divided lunch container, it works well. Also, I used purple lettuce (Butterhead) which was wonderful in this great recipe plus so colorful. It looked almost too good to eat!
So glad you liked it, Susan!
This is what we are having tonight, thank you for all the great ideas
Awesome! I hope you enjoyed it 🙂
I am pretty jealous to hear its hot there. I feel like NYC is going through a cold front. We got teased with the warm 80’s last week. But when it gets hot hear it gets soo gross and humid! So this really a perfect dish for just that 🙂 Thanks for sharing!
This looks like the perfect no-cook refreshing but also filling salad. Something I’ll definitely need here in Madrid come June.
Looks delicious! Thank you!
This looks so yummy and refreshing! What pita bread did you use in the video? I have purchased several brands and they are always flat and flavorless- these look nice and fluffy!
Thanks Jena! I actually can’t remember what brand it was, sorry! It was in the deli section of the grocery store though!
This was a good chopped salad. I left out the dill and feta. I used regular vinegar over red wine vinegar. The salad tasted great and paired well with pita! The only thing I would change is next time I would store the lettuce separate from the rest of the mix. It wilted fast.
My lettuce wilted a little faster too, I’ll add a note about that in the recipe. Glad you enjoyed it!
I am looking forward to making this on the weekend and I have bought all of the ingredients but when I watched the video in the ingredients for the dressing it shows garlic being added but it is not included in the list of ingredients. Could you tell me how much was used. Thanks for sharing this awesome recipe.
Hi Nancy, sorry about that! I just use 1 small clove in the dressing 🙂
Could you substitute mint for the dill?
Definitely!
Are the chick peas cooked at all?
Yes, I usually use canned chickpeas.
Hi! I think this looks great! I wondered if anyone knows the nutritional values! Being severely anemic, I am always on the look-out for recipes high in iron, fiber and protein. Calorie count is always good to know as well. Thank you!
Hi Judi, thank you! I don’t currently have the info up but I can try to get it figured out asap!
I’d love the calorie count on this
Hi Lisa, I don’t currently have that information but there are a few websites you can use to calculate it, I like myfitnesspal.com
As a vegetarian I am always looking for new recipes and I loved this! I did the exact recipe but actually put the salad into the pita pocket. Super refreshing and easy to make.
★★★★★
Awesome!! I’m so glad you enjoyed it!
This was a great, light meal. I added rotisserie chicken for a little extra protein and cut the olive oil to 2 tblsp (I’m watching my cals)~ for those out there wondering nutrition, with the added white meat from a rotisserie chicken (and the reduced oo and fat free feta), as a serving size of 4 people for the whole shebang, not including pita, it came to 285 cal/person, 24.5 carbs, 7.7 g fiber, 3 g sugar, 11 g fat, 23 g protein on my fitness pal. Thanks so much for sharing your recipe :).
★★★★★
I’m so glad you enjoyed it! And thank you for posting the nutrition 🙂
So good!
★★★★★
Thanks!!
I’ve made this many times now.. I toast the pita bread just for a minute to get it warm and it is perfect. A favorite recipe!
★★★★★
I’m so glad to hear that!!
Made this for lunch today, holy wow! So simple and good!
★★★★★
I’m so glad you enjoyed it!!
This was so delicious! I loved how quick and easy it is to make and how satisfying it is. I used two containers of feta cheese instead of 3/4 cup because I am a big feta cheese person. I will definitely be making this again soon and thank you so much for creating this awesome recipe!
★★★★★
I’m so glad you enjoyed them!!
This was so good! The family loved it! I highly recommend putting tzatziki sauce on the pita before putting the salad on it was so amazing.
★★★★★
Love tzatziki!!
My family loves this recipe! I was wondering though if you knew the nutritional content for this recipe? We’re expecting and I need to track my protein
★★★★★
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.