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easy mediterranean chopped salad (or wrap!)

  • Author: Cait
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 salad or 1 wrap 1x
  • Category: lunch


this delicious chopped salad can easily be rolled up into a wrap for a delicious mid-day meal.


  • 2 large handfuls of arugula
  • Handful of cucumbers, quartered
  • Handful of cherry tomatoes, halved
  • Half a handful of red onion
  • 1/4 cup chickpeas, drained & rinsed (can sub chicken or other protein)
  • 1/4 cup feta cheese
  • 2 tablespoons walnuts
  • 12 tablespoons dried cranberries
  • 1/2 small avocado, diced
  • Olive oil and balsamic vinegar to taste
  • Salt and pepper to taste


  1. Add arugula through walnuts into the food processor and pulse to chop
  2. Sprinkle with salt and pepper to taste then add a little olive oil and balsamic vinegar adding more of either as necessary (I usually eyeball it but if you want a more precise measurement, start with 1 tablespoon olive oil, 2 teaspoons of balsamic and go from there)
  3. Toss to combine
  4. Top with your favorite protein (chickpeas, steak, chicken, tofu, etc.)


Note: You can choose to pulse the protein of your choice in with the other vegetables rather than adding in at the end.

My favorite wraps to use are Joseph’s Lavash


  • Serving Size: 2 salads or 3 wraps

Keywords: mixed greens, cucumbers, chickpeas, feta, tomato, red onion

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