Juicy baked chicken seasoned with herbs and a fresh array of freshly cut veggies: mix it all up and drizzle with some creamy basil dressing and voila… the Chopped Mediterranean Salad is born into this world. Bright and Fresh, the perfect lunch for any day of the week!
I love a lunch packed with protein and full of raw veg. Something about it makes me feel powerful. A bit like Pop-eye and his spinach. I know I’m doing the things my body needs and giving it the fuel and nutrients to really thrive. That’s where this Chopped Mediterranean Salad was born.
It’s so empowering, right! Who’s with me?
Mediterranean Diets are all the rage right now, and I’m into it. At least when I can. Studies are showing it’s a great diet for decreasing inflammation and promoting a healthy digestive tract. This Chopped Mediterranean Salad can be fully customized to fit your taste buds and to eat every day without ever getting bored.
And I’m telling you, I want to drink this dressing like a smoothie. It’s so light and delicious.
Chopped Mediterranean Salad Ingredients:
A traditional chopped Mediterranean salad consists of tomatoes, red onion, bell peppers, feta cheese, and other ingredients that may not sit so well with anyone dealing with GERD/SIBO or other food sensitivities. So we will make this fresh and herbaceous salad in a more gut-friendly manner using arugula, cucumbers, Kalamata olives, artichoke hearts, and chopped chicken.
I season the chicken with a mix of dried herbs and bake, covering it with parchment paper. This yields chicken that is tender and juicy, an amazing addition of protein to the salad (especially if you’re using it as a main dish). If you want to save on time or already have a rotisserie chicken on hand, feel free to use that!
Find the complete recipe with measurements below.
How to Make Mediterranean Chopped Salad:
Begin by chopping all your salad ingredients and artfully tossing them into a bowl. A perfect salad will deliver a bit of spicy arugula, chicken, and veg in each bite, so be sure to chop your ingredients into similar-sized pieces.
Let’s be honest though, it’s a reasonably uncomplicated process. Even my husband can make this one, and that is really saying something. So let’s move on to the good stuff… the dressing.
How to Make Dairy-Free Creamy Basil Salad Dressing:
This recipe is dairy-free, nut-free, and reflux friendly. Consists of only a handful of ingredients that comes together in a flash and give this gut-healing salad a light and zingy kick. Fresh Basil, raw pine nuts, nutritional yeast, lemon juice (if and only if, your body tolerates lemon) water, olive oil, and seasonings… 6 ingredients, and your done!
To make this low-acid basil dressing simply grab your food processor or high-speed blender and have it at the ready. Toss in your fresh basil, raw pine nuts, nutritional yeast, lemon juice (if you’re using it) water, and seasonings. Give it a proper whiz while slowly drizzling in the olive oil.
Watch as this delicious cocktail of a dressing comes together into something so green and beautifully luscious.
Chopped Mediterranean Salad Serving Suggestions:
I love to finish this salad off with a sprinkling of dried oregano and fresh parsley or mint. It just adds a freshness that brings all the flavors together. If you’re looking to make it vegan, replace the chopped chicken with roasted chickpeas!
Colorful. Crunchy. Tangy. Basically what loaded salad dreams are made of!
If you love this Chopped Mediterranean Salad with Basil Dressing try our…
To bake the chicken (skip if using rotisserie chicken): Preheat your oven to 400 F. Combine 1/4 tsp of salt, 1/4 tsp of dried basil, 1/8 tsp of dried thyme leaves, 1/8 tsp of dried oregano, 1/8 tsp each of garlic + onion powder, and a few sprinkles of pepper in a small bowl (omit seasonings you can’t tolerate or add whatever suits your preference). Season both sides of 1-2 chicken breasts (1 if it’s on the larger side, 2 if they are smaller). and spread out onto a baking sheet lined with parchment paper. Drizzle avocado oil over top of chicken and cover using parchment paper, tucking the ends underneath the chicken. Bake for 30 minutes or until chicken is cooked through. Slice chicken and add 1 1/2 cups to the salad.
To prepare the salad: Chop arugula, artichokes, olives, and cucumbers. Add to a salad bowl and combine.
To make the dressing: Add fresh basil, raw pine nuts,nutritional yeast, lemon juice (omit if unable to tolerate), water, and salt to a food processor or high-speed blender. Process and slowly add in the olive oil and process until you get a smooth consistency and dressing is emulsified. Drizzle that green goodness all over your salad and enjoy!
Approx. 2 FP’s per serving of salad + 2-3 FP per serving of dressing = 4-5 FP’s per serving. FP stands for Fermentation Potential and is used to determine the symptom potential in foods for those using the Fast Tract Diet to heal/improve symptoms of GERD, LPR, SIBO, IBS, etc.
I chose to use fresh arugula in the recipe, but if you have other greens on hand or prefer something else, use that!