Mediterranean Chopped Salad Pitas + Recipe Video (2024)

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Created On: May 8, 2017&nbsp|Updated: May 12, 2021| 43 Comments

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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

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

Cook ModePrevent your screen from going dark

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

Reader Interactions

Comments

Casey the College Celiac says
May 8, 2017 at 11:09 pm

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
- Anna Drepaul says
  June 4, 2017 at 9:02 pm
  
  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
  - She Likes Food says
    June 5, 2017 at 12:05 am
    
    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
  - Susan1661 says
    August 10, 2017 at 9:31 pm
    
    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
    - She Likes Food says
      August 11, 2017 at 11:30 pm
      
      So glad you liked it, Susan!
      Reply
      See Also
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- Maureen Albee says
  August 1, 2017 at 4:08 pm
  
  This is what we are having tonight, thank you for all the great ideas
  Reply
  - She Likes Food says
    August 2, 2017 at 5:34 pm
    
    Awesome! I hope you enjoyed it 🙂
    Reply
Mary Frances says
May 9, 2017 at 12:58 pm

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
Katie @ Whole Nourishment says
May 10, 2017 at 7:11 am

This looks like the perfect no-cook refreshing but also filling salad. Something I’ll definitely need here in Madrid come June.
Reply
Penny Dickerson says
May 10, 2017 at 9:39 am

Looks delicious! Thank you!
Reply
Jena says
May 31, 2017 at 7:41 am

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
- She Likes Food says
  June 2, 2017 at 1:12 am
  
  Thanks Jena! I actually can’t remember what brand it was, sorry! It was in the deli section of the grocery store though!
  Reply
Caitlin says
June 12, 2017 at 8:59 am

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
- She Likes Food says
  June 12, 2017 at 10:47 pm
  
  My lettuce wilted a little faster too, I’ll add a note about that in the recipe. Glad you enjoyed it!
  Reply
Nancy says
June 23, 2017 at 3:58 pm

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
- She Likes Food says
  June 23, 2017 at 11:44 pm
  
  Hi Nancy, sorry about that! I just use 1 small clove in the dressing 🙂
  Reply
Toni says
August 23, 2017 at 1:20 am

Could you substitute mint for the dill?
Reply
- She Likes Food says
  August 28, 2017 at 12:44 pm
  
  Definitely!
  See Also
  The Best Gluten-Free Recipes - My Natural Family
  Reply
Hailey says
February 5, 2018 at 4:56 pm

Are the chick peas cooked at all?
Reply
- She Likes Food says
  February 6, 2018 at 10:40 pm
  
  Yes, I usually use canned chickpeas.
  Reply
Judi says
April 4, 2018 at 2:13 pm

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
- She Likes Food says
  April 9, 2018 at 11:32 pm
  
  Hi Judi, thank you! I don’t currently have the info up but I can try to get it figured out asap!
  Reply
  - Lisa says
    January 18, 2019 at 3:10 pm
    
    I’d love the calorie count on this
    Reply
    - She Likes Food says
      January 27, 2019 at 6:47 pm
      
      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
Cassandra says
March 5, 2019 at 8:32 pm

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
- She Likes Food says
  March 6, 2019 at 7:25 pm
  
  Awesome!! I’m so glad you enjoyed it!
  Reply
Rachael says
July 16, 2019 at 8:42 am

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
- She Likes Food says
  July 16, 2019 at 1:16 pm
  
  I’m so glad you enjoyed it! And thank you for posting the nutrition 🙂
  Reply
Catie says
August 8, 2019 at 6:34 pm

So good!
Reply
- She Likes Food says
  August 20, 2019 at 5:51 pm
  
  Thanks!!
  Reply
Keri says
November 3, 2019 at 11:02 am

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
- She Likes Food says
  November 18, 2019 at 4:56 pm
  
  I’m so glad to hear that!!
  Reply
Taylor Francis says
November 20, 2019 at 4:54 pm

Made this for lunch today, holy wow! So simple and good!
Reply
- She Likes Food says
  November 21, 2019 at 4:09 pm
  
  I’m so glad you enjoyed it!!
  Reply
Z says
June 30, 2020 at 8:17 pm

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
- She Likes Food says
  July 13, 2020 at 12:11 pm
  
  I’m so glad you enjoyed them!!
  Reply
Christina Fleming says
July 16, 2020 at 10:14 pm

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
- She Likes Food says
  July 24, 2020 at 4:30 pm
  
  Love tzatziki!!
  Reply
Gabby says
September 15, 2020 at 1:50 pm

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
Tammy says
December 16, 2022 at 5:27 pm

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
- She Likes Food says
  December 28, 2022 at 4:31 pm
  
  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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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? ›

Read The Full Story ›

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.

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.

Explore More ›

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.

Learn More Now ›

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.