This sandwich is beyond mouthwatering and packed with nutrition. It’s loaded with protein for staying power and bursting with Mediterranean flair, thanks to the creamy avocado, briny olives, tangy feta, and tender artichokes that add a zesty punch.

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Joey Bauer….girl!!! This recipe is dynamite!! You knock this out of the park! It is now a staple in my diet and I have shared this with my family and friends.

Marisa
(5 stars) 12 ratings
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Here’s a revolutionary trick: chop up any favorite salad into teeny-tiny pieces until it transforms into a spread-like consistency. Then, enjoy it on crackers, pita chips, or as a scrumptious filling for sandwiches and wraps. This game-changing method gives you all the goodness of a salad in an easy-to-eat, mess-free form—perfect for lunch on the go or a quick, satisfying meal at home.

Why you’ll love this recipe:

  • Packed with protein & healthy fats: Hard-boiled eggs and avocado provide creaminess and along with lasting energy and satiety.
  • Loaded with Mediterranean flavors: Olives, feta, and artichokes bring a delicious tangy, briny punch.
  • Super versatile: Enjoy it as a sandwich, wrap it in lettuce, scoop it onto pita chips, or eat it straight from the bowl!
  • Meal-prep friendly: Stash it in the fridge and enjoy for up to two days!

In this chopped salad, I’m using a delicious mix of hard-boiled eggs, creamy avocado, cherry tomatoes, crisp cucumbers, red onion, black olives (any kind will work!), artichoke hearts, and tangy feta. The combination is bright, fresh, and packed with Mediterranean goodness.

As for the dressing, I love a lemony vinaigrette for a zippy, refreshing kick, but you can use whatever dressing you love most—think creamy ranch, a tangy balsamic glaze, or even a honey mustard vinaigrette for a hint of sweetness. This recipe is endlessly adaptable, so you can tweak the ingredients and dressing to suit your personal cravings. It’s so easy and good!

If you love Mediterranean-inspired meals as much as I do, there are plenty more ways to enjoy these vibrant flavors… and reap the benefits of the Mediterranean Diet (I actually have a whole Mediterranean Meal Plan— check it out here)! Try my Mediterranean Hummus Board—it’s a scrumptious spread loaded with crunchy veggies, creamy hummus, and whole grain crackers for effortless entertaining and eating.

Or, for a cozy, comforting meal, dig into my Mediterranean Baked Pasta, it’s a satisfying dish made with hummus, eggplant, and poultry sausage.

And if you’re looking for a light, refreshing salad, my Mediterranean Quinoa Salad is a must-try… it’s on repeat in my house!

Try this Tarragon Chicken Salad!

(5 stars) 12 ratings

Mediterranean Chopped Salad Sandwich

This sandwich is beyond mouthwatering and packed with nutrition. It’s loaded with protein for staying power and bursting with Mediterranean flair, thanks to the creamy avocado, briny olives, tangy feta, and tender artichokes that add a zesty punch.
Yield: 3 sandwiches
Prep Time: 10 minutes
Total Time: 10 minutes
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Ingredients
 

  • 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

Instructions
 

  • 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.

Notes

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.
To make this recipe gluten-free, you can use gluten-free bread.
To make this recipe lower in sodium, you can try one or more of the following suggestions: 
  • Bread: Choose a lower-sodium bread (many brands now offer options).
  • Artichoke hearts: Swap canned for frozen; just defrost and pat them dry before using. If using jarred or canned, be sure to drain and rinse them under running cold water well. This step will significantly reduce the sodium in jarred and canned varieties.
  • Dressing: My homemade version is already lower in sodium than most bottled dressings, but you can also use any lower-sodium dressing you love. Or, drizzle on extra-virgin olive oil and balsamic vinegar or fresh squeezed lemon.
  • Cheese: The feta is naturally salty and adds a big flavor punch, so you can choose to use a little less or skip if you’re following a very low-sodium diet.
Author: Joy Bauer, MS, RDN, CDN
Course: Lunch
Cuisine: American

Nutrition Information per serving

Calories: 450Carbohydrates: 45gProtein: 17gTotal Fat: 27g— Unsaturated Fat: 21g— Saturated Fat: 6gCholesterol: 135mgSodium: 670mgPotassium: 152mgFiber: 12gTotal Sugar: 7g— Natural Sugar: 7g— Added Sugar: 0gVitamin C: 17mgIron: 4mg
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!