This summer chopped salad is fresh, vibrant, and nutrient-dense, with a creamy lemon tahini dressing that ties it all together.

Serves: 4

🛒 Summer Chopped Salad Ingredients

Salad:

• 1 red bell pepper, chopped
• ½ English cucumber, chopped
• 1 cup grape tomatoes, sliced
• ⅓ cup pickled red onion, finely chopped (see tip below)
• 1 avocado, diced
• 4 cups chopped romaine lettuce
• ⅓ cup microgreens (for garnish)

Tip: For a milder onion flavor, soak chopped red onion in apple cider vinegar overnight (see step 1).

Lemon Tahini Dressing:

• 1 garlic clove, minced or grated
• 2 tablespoons fresh lemon juice
• 2 tablespoons tahini
• 1 tablespoon water (plus more to thin, if needed)
• ¼ teaspoon sea salt

👩‍🍳 Instructions

1. Prep the onion (optional, but recommended): The night before, add chopped red onion to a small glass container and cover with apple cider vinegar. Refrigerate overnight to soften the bite and boost digestibility.
2. Prepare the vegetables: Chop the bell pepper, cucumber, and tomatoes. Dice the avocado.
3. Assemble the salad: In a large bowl or on a platter, layer the chopped romaine. Arrange bell pepper, cucumber, tomatoes, avocado, and pickled onion over the top. Garnish with microgreens.
4. Make the dressing: Blend all dressing ingredients in a mini blender until smooth, or shake vigorously in a jar with a tight-fitting lid. Add water 1 teaspoon at a time if needed to thin to your desired consistency. Taste and adjust salt as needed.
5. Dress and serve: Drizzle with dressing just before serving. Toss gently, if desired.

🍗 Protein Add-Ons

Option 1: Grilled Chicken

Use 2 cups of pre-cooked, chopped chicken, or prepare from scratch:

Quick Stovetop Chicken:

• Butterfly 2 chicken breasts (about 1 pound total) for even cooking.
• Season both sides with salt and pepper.
• Heat 1 tablespoon olive oil in a skillet over medium-high. Cook for 4–5 minutes per side, or until golden and internal temp reaches 165°F.
• Rest for 5 minutes, then chop into bite-sized pieces.

 

Option 2: Vegan Protein Boost

Lemon-Herb Chickpeas

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• Juice of ½ lemon
• ½ teaspoon garlic powder
• ¼ teaspoon sea salt
• Chopped fresh parsley (optional)

👩‍🍳 How to Make This Summer Chopped Salad

• In a bowl, toss chickpeas with olive oil, lemon juice, garlic powder, and salt. Let sit for 10–15 minutes to marinate while you prep the salad—or lightly sauté them for extra flavor and warmth. Sprinkle over the salad just before serving.

✨ Bonus: Chickpeas add fiber, plant-based protein, and a satisfying texture that pairs beautifully with the creamy tahini dressing.

🧪 Nutrition Facts (Per Serving)

Chopped Summer Salad with Lemon Tahini Dressing (approximate, based on 4 servings per batch)

Nutrient	Amount (Base Salad)
Calories	220 kcal
Protein	3g
Carbohydrates	14g
Fiber	5g
Net Carbs	9g
Total Fat	18g
Saturated Fat	3g
Sodium	240mg
Sugar	7g

🍗 Protein Add-Ons for Your Summer Chopped Salad

Grilled Chicken (approximate, based on 2 cups per serving)

Nutrient	Amount (Per Serving)
Calories	200 kcal
Protein	38g
Carbohydrates	0g
Fiber	0g
Net Carbs	0g
Total Fat	7g
Saturated Fat	1.5g
Sodium	70mg
Sugar	0g

🍃 Lemon-Herb Chickpeas (Vegan Protein Boost)

For 1/4 cup of chickpeas (from the recipe, about 1/4 of the can)

Nutrient	Amount (Per Serving)
Calories	120 kcal
Protein	5g
Carbohydrates	18g
Fiber	5g
Net Carbs	13g
Total Fat	6g
Saturated Fat	1g
Sodium	400mg
Sugar	1g

🧪 Summary of Nutrition (Per Serving)

Nutrient	Base Salad	Grilled Chicken Add-On	Lemon-Herb Chickpeas Add-On
Calories	220 kcal	200 kcal	120 kcal
Protein	3g	38g	5g
Carbohydrates	14g	0g	18g
Fiber	5g	0g	5g
Net Carbs	9g	0g	13g
Total Fat	18g	7g	6g
Saturated Fat	3g	1.5g	1g
Sodium	240mg	70mg	400mg
Sugar	7g	0g	1g

Note: Nutrition facts are estimates and will vary based on exact ingredients and portion sizes.