Here’s a revolutionary trick: chop up any favorite salad into teeny-tiny pieces so it transforms into a spread-like consistency. Then enjoy it on crackers, pita chips, or as a scrumptious filling for sandwiches and wraps.

Mediterranean Chopped Salad Sandwich on a wood chopping block

In this version, I’m using hard-boiled eggs, creamy avocado, cherry tomatoes, cucumbers, red onion, olives, artichoke hearts, and tangy feta. As for the dressing, I like to use a lemony vinaigrette for this rendition, but really, you could use any salad dressing you like best, such as creamy ranch, tangy balsamic glaze, or any other flavored vinaigrette.

Try this Tarragon Chicken Salad!

Mediterranean Chopped Salad Sandwich on a wood chopping block
(5 stars) 3 ratings

Mediterranean Chopped Salad Sandwich

This Mediterranean chopped salad sandwich is perfect for a healthy sandwich option. The filling can even be used with pita chips!
Servings: 3 sandwiches
Prep Time: 10 minutes
Total Time: 10 minutes


  • 2 hard-boiled eggs
  • 1 avocado
  • ¼ cup artichoke hearts
  • ¼ cup sliced red onion
  • ½ cup cherry tomatoes, halved
  • ¼ English cucumber, sliced
  • 1 to 2 tablespoons sliced olives
  • 2 tablespoons fresh dill
  • ¼ cup crumbled feta
  • 2 to 4 tablespoons Lemon Vinaigrette or Honey Mustard Vinaigrette, or any dressing of choice
  • 6 slices of whole grain bread, two slices per sandwich


  • Add all the ingredients to a large cutting board and chop finely until the consistency is like a spread.
  • Enjoy on sturdy lettuce leaves for a low-carb meal or use as a tasty filling for wraps and sandwiches.
  • Stash the salad in your fridge to enjoy for up to two days.


This recipe makes enough filling for 3 sandwiches, but you can also enjoy a sandwich and stash the leftovers in your fridge to enjoy for up to two days.
Nutrition information based on 1 sandwich made with my Lemon Vinaigrette and two slices of 80-calorie whole grain bread.
Course: Lunch
Cuisine: American

Nutrition Information per serving

Calories: 450Carbohydrates: 45gProtein: 17gTotal Fat: 27g— Unsaturated Fat: 21g— Saturated Fat: 6gCholesterol: 135mgSodium: 670mgFiber: 6gTotal Sugar: 7g— Natural Sugar: 7g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!