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arugula chopped salad topped with artichoke hearts, olives, chicken, cucumbers, and a side of basil dressing

Chopped Mediterranean Salad

  • Author: The GERD Chef


This Chopped Mediterranean Salad is fresh, vibrant, and full of flavor! Paired with a dairy-free basil dressing, this salad it sure to become a new family favorite.




3 cups of chopped arugula (60 g)

1 1/2 cups of cooked chicken (see below for directions)

1 cup of quartered cucumbers (140 g)

1/2 cup of chopped kalamata olives (about 25 olives, 45 g)

1/3 cup of chopped artichoke hearts (canned or jarred)


1 cup of fresh basil (30 g)

1/2 cup of olive oil

23 tbsp of nutritional yeast

2 tbsp of raw pine nuts

1 tbsp + 1 tsp of lemon juice

1/2 tsp of salt

1 tbsp of water


  1. 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.
  2. To prepare the salad: Chop arugula, artichokes, olives, and cucumbers. Add to a salad bowl and combine.
  3. 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!