Bright, crisp, and full of Mediterranean flavor, this Chopped Greek Salad is a delicious way to enjoy fresh veggies, creamy feta, and briny olives all tossed in a zesty vinaigrette. It’s low-carb, bariatric-friendly, and comes together in just 15 minutes—perfect for lunch, dinner, or your weekly meal prep!
After bariatric surgery, finding fresh, satisfying meals that are easy to chew and light on carbs became a top priority. This chopped-style Greek salad ticks all the boxes: finely diced veggies for easier digestion, protein from feta, and a refreshing dressing that brings everything together.
Unlike traditional Greek salads with big chunks, chopping everything small makes it easier to portion, chew, and enjoy—especially during post-op stages. It’s also an easy way to boost your veggie intake without feeling overwhelmed. Perfect when your eating solids.
Inspired by my Low-Carb Broccoli Salad, this recipe pairs beautifully with my Turkey Meatloaf Muffins or Air Fryer Salmon Bites for a light and balanced bariatric meal.
Jump to:
💖 Why This Recipe Works
- Easy to eat: Everything is chopped small—ideal for post-op portions and easier chewing.
High in flavor, low in carbs: Packed with Mediterranean ingredients and naturally gluten-free.
Customizable: Add protein, skip onions, or go dairy-free—this chopped greek salad flexes with your needs.
⭐ Star Ingredients
- Cucumber: Hydrating, crunchy, and low in calories—perfect base for a chopped salad.
- Tomatoes: Bright and juicy, they balance the saltiness of the feta and olives.
- Kalamata Olives: Traditional Greek olives with bold, briny flavor. Chop them finely if you’re early post-op.
- Feta Cheese: Soft, crumbly, and high in protein—just a few cubes go a long way.
For the complete list of ingredients with measurements and instructions, please see the recipe card at the bottom of the post.
🔀 Substitutions & Variations
- Make it dairy-free: Use vegan feta or tofu feta for a plant-based version.
- Skip raw onion: If you’re sensitive to strong flavors or still healing post-op, leave it out or use a small amount of shallot.
- Add protein: Top with grilled chicken, tuna, chickpeas, or hard-boiled eggs for a more filling bariatric-friendly meal.
- Use fresh herbs: Try chopped dill or parsley for extra flavor without adding calories.
For more bariatric recipe ideas, check out my Strawberry Goat Cheese Salad or enjoy this Zesty Cabbage Soup—both light, flavorful, and easy to portion.
🔪 How To Make Chopped Greek Salad
Step One: In a small bowl, combine olive oil, red wine vinegar, dried herbs, salt, and black pepper. Whisk well to make the dressing.
Step Two: In a large salad bowl, add diced tomatoes and cucumber.
Step Three: Add sliced bell pepper and red onion to the bowl.
Step Four: Add pitted olives and cubed feta cheese. Drizzle with the prepared dressing.
Step Five: Gently toss the salad until everything is evenly coated. Place the salad in the refrigerator for 10 minutes to let the flavors meld.
Step Six: Before serving, toss again and optionally sprinkle with more dried herbs.
💡Hint: For early post-op needs, chop everything extra small and go light on the dressing for easier digestion.
👩🍳 Expert Tips
- Chill Your Veggies: For extra crunch, refrigerate the veggies before cutting them.
- Toast Your Garlic: Lightly toast the minced garlic in olive oil to add a mellow, rich taste.
- Marinate Your Feta: Soak feta in olive oil with herbs for a few hours to enhance its flavor.
💭 FAQs
Kalamata olives are the traditional choice, but you can use black or green olives if you prefer a milder flavor.
It depends on the variety. If the skin is thick or waxy, peeling it is a good idea. Otherwise, leaving it on adds crunch and nutrients.
It’s best eaten fresh but can last up to 2 days. The vegetables will release moisture over time, so store the dressing separately if making ahead.
Traditionally, Greek salad doesn’t include lettuce, but if you prefer a leafy version, romaine or mixed greens work well.
Yes, but in moderation. Chop olives finely and use a small amount of feta for flavor and protein.
💖 Serving Suggestions
Here are some great dishes to serve with chopped Greek salad:
- Stuffed Bell Peppers (Low-Carb): A hearty yet soft-textured side or main that complements the salad's crispness.
- Air Fryer Cod Fillet: Crispy on the outside, tender inside—a great bariatric protein pairing.
- Greek Yogurt Dip with Cucumber Slices
Creamy, probiotic-rich, and light—perfect with your salad. - Mini Pita Chips:Use sparingly for crunch if tolerated, or skip for a low-carb option.
- Lemon Herb Chicken Skewers:Lean and flavorful—great with a small side of chopped Greek salad..
🍽 More Mediterranean Recipes
Did you make this recipe? Leave a review and a ⭐⭐⭐⭐⭐ rating below, or tag us on our Facebook Page! Alternatively, bookmark it in your browse
Chopped Greek Salad (Bariatric Friendly Recipe)
Ingredients
- 3 Small Tomatoes
- 1 Bell Pepper
- 1 Cucumber
- 4 oz Feta Cheese
- 1 Clove Garlic (minced)
- ½ Cup Olives
- 3 tablespoon Olive Oil
- 1 tablespoon Red Wine Vinegar
- 1 Small Red Onion
- ½ teaspoon Dried Herbs
- ½ teaspoon Salt
- 3 Pinches Black Pepper
Instructions
- In a small bowl, combine olive oil, red wine vinegar, dried herbs, salt, and black pepper. Whisk well to make the dressing.
- In a large salad bowl, add diced tomatoes and cucumber.
- Add sliced bell pepper and red onion to the bowl.
- Add pitted olives and cubed feta cheese. Drizzle with the prepared dressing.
- Gently toss the salad until everything is evenly coated. Place the salad in the refrigerator for 10 minutes to let the flavors meld.
- Before serving, toss your Greek salad again and optionally sprinkle with more dried herbs.
I love this recipe. I chopped everything really fine and paired it with a few bites of grilled chicken—so refreshing! Anyone else tried adding chickpeas or quinoa for more protein?