Mediterranean Chopped Salad Pitas + Recipe Video (2024)

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These Mediterranean Chopped Salad Pitas are great for a quick and easy lunch or a healthy no-cook dinner!

Mediterranean Chopped Salad Pitas + Recipe Video (1)

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.

Mediterranean Chopped Salad Pitas + Recipe Video (2)

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.

Mediterranean Chopped Salad Pitas + Recipe Video (3)

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 + Recipe Video (4)

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Mediterranean Chopped Salad Pitas + Recipe Video (5)

Mediterranean Chopped Salad Pitas

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 8 reviews

  • Author: She Likes Food
  • Total Time: 15 minutes
  • Yield: 4-6 1x
  • Diet: Vegetarian
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Description

These Mediterranean Chopped Salad Pitas are full of fresh veggies and chickpeas! They’re super flavorful and perfect for lunch.

Ingredients

Scale

  • 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

  1. 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.
  2. 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

Reader Interactions

Comments

  1. Mediterranean Chopped Salad Pitas + Recipe Video (6)Casey the College Celiac says

    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…

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (7)Anna Drepaul says

      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!

      Reply

      • Mediterranean Chopped Salad Pitas + Recipe Video (8)She Likes Food says

        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 🙂

        Reply

      • Mediterranean Chopped Salad Pitas + Recipe Video (9)Susan1661 says

        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!

        Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (11)Maureen Albee says

      This is what we are having tonight, thank you for all the great ideas

      Reply

      • Mediterranean Chopped Salad Pitas + Recipe Video (12)She Likes Food says

        Awesome! I hope you enjoyed it 🙂

        Reply

  2. Mediterranean Chopped Salad Pitas + Recipe Video (13)Mary Frances says

    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!

    Reply

  3. Mediterranean Chopped Salad Pitas + Recipe Video (14)Katie @ Whole Nourishment says

    This looks like the perfect no-cook refreshing but also filling salad. Something I’ll definitely need here in Madrid come June.

    Reply

  4. Mediterranean Chopped Salad Pitas + Recipe Video (15)Penny Dickerson says

    Looks delicious! Thank you!

    Reply

  5. Mediterranean Chopped Salad Pitas + Recipe Video (16)Jena says

    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!

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (17)She Likes Food says

      Thanks Jena! I actually can’t remember what brand it was, sorry! It was in the deli section of the grocery store though!

      Reply

  6. Mediterranean Chopped Salad Pitas + Recipe Video (18)Caitlin says

    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.

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (19)She Likes Food says

      My lettuce wilted a little faster too, I’ll add a note about that in the recipe. Glad you enjoyed it!

      Reply

  7. Mediterranean Chopped Salad Pitas + Recipe Video (20)Nancy says

    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.

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (21)She Likes Food says

      Hi Nancy, sorry about that! I just use 1 small clove in the dressing 🙂

      Reply

  8. Mediterranean Chopped Salad Pitas + Recipe Video (22)Toni says

    Could you substitute mint for the dill?

    Reply

  9. Mediterranean Chopped Salad Pitas + Recipe Video (24)Hailey says

    Are the chick peas cooked at all?

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (25)She Likes Food says

      Yes, I usually use canned chickpeas.

      Reply

  10. Mediterranean Chopped Salad Pitas + Recipe Video (26)Judi says

    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!

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (27)She Likes Food says

      Hi Judi, thank you! I don’t currently have the info up but I can try to get it figured out asap!

      Reply

      • Mediterranean Chopped Salad Pitas + Recipe Video (28)Lisa says

        I’d love the calorie count on this

        Reply

        • Mediterranean Chopped Salad Pitas + Recipe Video (29)She Likes Food says

          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

          Reply

  11. Mediterranean Chopped Salad Pitas + Recipe Video (30)Cassandra says

    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.

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (31)She Likes Food says

      Awesome!! I’m so glad you enjoyed it!

      Reply

  12. Mediterranean Chopped Salad Pitas + Recipe Video (32)Rachael says

    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 :).

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (33)She Likes Food says

      I’m so glad you enjoyed it! And thank you for posting the nutrition 🙂

      Reply

  13. Mediterranean Chopped Salad Pitas + Recipe Video (34)Catie says

    So good!

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (35)She Likes Food says

      Thanks!!

      Reply

  14. Mediterranean Chopped Salad Pitas + Recipe Video (36)Keri says

    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!

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (37)She Likes Food says

      I’m so glad to hear that!!

      Reply

  15. Mediterranean Chopped Salad Pitas + Recipe Video (38)Taylor Francis says

    Made this for lunch today, holy wow! So simple and good!

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (39)She Likes Food says

      I’m so glad you enjoyed it!!

      Reply

  16. Mediterranean Chopped Salad Pitas + Recipe Video (40)Z says

    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!

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (41)She Likes Food says

      I’m so glad you enjoyed them!!

      Reply

  17. Mediterranean Chopped Salad Pitas + Recipe Video (42)Christina Fleming says

    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.

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (43)She Likes Food says

      Love tzatziki!!

      Reply

  18. Mediterranean Chopped Salad Pitas + Recipe Video (44)Gabby says

    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

    Reply

  19. Mediterranean Chopped Salad Pitas + Recipe Video (45)Tammy says

    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.

    Reply

    • Mediterranean Chopped Salad Pitas + Recipe Video (46)She Likes Food says

      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.

      Reply

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Mediterranean Chopped Salad Pitas + Recipe Video (2024)

FAQs

Mediterranean Chopped Salad Pitas + Recipe Video? ›

You Can Have Bread

Look for a loaf made with whole grains. It's got more protein and minerals and is generally healthier than the white flour kind. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).

Can you have pita with a Mediterranean diet? ›

You Can Have Bread

Look for a loaf made with whole grains. It's got more protein and minerals and is generally healthier than the white flour kind. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).

What does a Mediterranean salad contain? ›

I make my Mediterranean Chopped Salad with simple vegetables like tomatoes, cucumbers, and onions mixed with chickpeas, feta cheese, and olives and toss it all in an herby, lemony vinaigrette! All you have to do is chop all the ingredients, make the dressing, and then mix everything together right before you serve it.

What to eat with pita bread? ›

The best side dishes to serve with pita bread are hummus, shakshuka, falafel, strawberry jam, apple butter, deviled eggs, spinach artichoke dip, chicken shawarma, Greek salad, tzatziki sauce, baba ganoush, guacamole, chicken salad, peanut butter and jelly, and labneh.

What is the difference between Mediterranean pita and Greek pita bread? ›

Greek pita bread is one of those lesser-known flatbreads that is often referred to as “Mediterranean Pita” or as “pocket-less pita”. Whereas the more common pita bread (sometimes called “Arabic pita”) has a hollow “pocket” that is usually stuffed, Greek pita bread is soft, slightly thicker and has no pocket.

Are pitas healthier than bread? ›

Despite their difference in shape, pita and bread have similar ingredients - largely water, yeast, flour, and salt. Because of the similarity in ingredients, the nutrient profiles of pita and normal bread are basically identical.

What are the 2 most recognized ingredients in Mediterranean diet? ›

Plenty of extra virgin olive oil (EVOO) as a source of healthy fat. A good amount of fish, especially fish rich in omega-3 fatty acids.

What is the difference between a Greek and Mediterranean salad? ›

The primary difference lies in the use of specific ingredients. While both salads incorporate fresh vegetables and olive oil, Greek salad is characterized by the addition of feta cheese and Kalamata olives, giving it a uniquely Greek flavour.

What is not eaten in a Mediterranean diet? ›

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Should you heat pita bread before eating? ›

Granted, you might be wondering if you can get away with serving only room temperature or even cold pita bread with this delectable dish. While you're more than welcome to do so, it does compromise the quality of the gyro plate since a nice heated piece of bread is by far better than cold.

Do you have to heat pita bread before eating? ›

You can toast it into small chips, warm it up, or enjoy it as a cold wrap. Whatever way you choose, pairing your pita with savory meats, cheeses, and vegetables will make for a great snack or meal at any time of day.

How to fill a pita bread? ›

Instead of cutting the bread directly in half, trim a 1 ½" opening from the top. Flip that trimmed piece over and tuck it into the bottom of the pocket before filling it with whatever you happened to be craving. You're basically giving your pita a kevlar vest.

Is pita bread Mediterranean? ›

Pita is a staple of Mediterranean and Middle Eastern cuisine. Eaten fresh, or toasted, this versatile bread is perfect for sandwiches, paninis and pizzas.

Can you have gyro meat on Mediterranean diet? ›

These simple-to-make pork and chicken gyros fit into the Mediterranean diet, delivering both heart and brain health benefits. Many people following a heart healthy diet avoid pork because they think all pork is fatty. However, some cuts of pork are actually heart (and brain) healthy.

Is pita and hummus Mediterranean? ›

Hummus is one of the most well-known, healthy, and delicious Mediterranean specialties. Made from a base of blended chickpeas and garlic, hummus is a versatile Mediterranean spread commonly enjoyed alongside flatbreads (such as pita) or freshly sliced vegetables.

Is Mediterranean pita bread healthy? ›

Like other whole-grain foods, pita bread can and should be included in a healthy diet and may provide significant health benefits. Eating more whole-grain, complex carbohydrates instead of refined grains has been associated with reduced risk of heart disease, diabetes, cancer, and obesity.

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