Published: by Nisha Melvani, RDN · This post may contain affiliate links · 24 Comments
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Welcome to the sandwich you could potentially eat every day! The Best Chopped Salad Sandwich recipe! 10-minutes to make, healthy, easy, and vegan. Budget-friendly and so delicious. Everyone enjoys this tasty sandwich including kids!
this RECIPE
If you haven't made a chopped sandwich before, you are missing out. They are so delicious and easy to whip up. All you need for this recipe are 10 budget-friendly ingredients and a knife! Transfer everything to a large chopping board and chop!
This recipe is low in calories and rich in plant-based protein and fiber. It's packed with antioxidants and nutrients and something you could eat regularly. It is one of my go-to lunches.
This healthy vegan chopped salad sandwich recipe was inspired by my popular High-protein Plant-Based Tempeh Sandwichon this site, as well as these 7-ingredient Easy Chickpea Wraps.
Jump to:
- 👩🏼🌾 Ingredients
- 🥙 Substitutions
- 📖 How to Make Chopped Salad Sandwich
- ✔️ Expert Tips
- 🙋🏽♀️ Recipe FAQs
- 🍽 Related Recipes
- 👩🏽🍳 Made This Recipe?
- 📖 Recipe
- 💬 Comments
👩🏼🌾 Ingredients
- Lettuce
- Tomato
- Red onion
- Chickpeas
- Sun-dried tomatoes
- Olives
- Hummus
- Lemon
- Oregano
- Sriracha
See the recipe card for quantities.
🥙 Substitutions
- Lettuce - Instead of green lettuce, use romaine hearts. Romaine lettuceis the most nutrient-dense and has the highest amount of vitamins A, K, and C.
- Tomato - use firm plum or vine tomatoes
- Oregano - use dried or fresh herbs of your choice. Substitute 3 tablespoons fresh herbs for 1 teaspoon dried. Marjoram is high in antioxidants and goes well with this recipe.
- Bread - use sliced bread, pita pockets, or flatbread for serving
You will also enjoy my 10-minute Chickpea Arugula Sandwich! For more delicious, protein-packed sandwiches, visit my Vegan Sandwich Recipes page.
📖 How to Make Chopped Salad Sandwich
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Step 1. Transfer the lettuce, chickpeas, tomato, olives, red onion, sun-dried tomatoes, oil (if using), and hemp hearts (if using) to a large cutting board with grooves.
Step 2. Use a large chef’s knife to chop the ingredients until very finely chopped.
Step 3. Add the hummus, lemon juice, olive brine, sriracha, and oregano. Use a bench scraper to combine the ingredients until fully incorporated. Adjust salt, pepper, lemon juice, and sriracha to taste.
Step 4. Transfer one-third of the mixed ingredients to one slice of toasted bread or flatbread.
How to serve chopped salad sandwich: Serve open-faced, stuffed in a pita, on a flatbread, or as a sandwich.
✔️ Expert Tips
- Use a low-sodium wholegrain bread for an even healthier chopped salad sandwich. I serve mine with Ezekiel sprouted low-sodium flourless bread.
- If you do not own a large chopping board, or one with grooves around the edges, you may need to make this in batches.
- Storage: Refrigerate chopped salad sandwich filling in an airtight container for up to 2 days.
- Use kale instead of lettuce and store for up to 3 days instead.
🙋🏽♀️ Recipe FAQs
Can I make this recipe ahead of time?
Feel free to make this recipe up to one day before serving. However, chopped lettuce does not store well for more than 2 days. Instead, you can swap the lettuce for kale and store this salad in the fridge for up to 3 days.
What are some changes or variations I can make?
Add packeted seasoned tofu for even more protein. Swap out the lemon juice and hummus for my Creamy Nut-Free Dressing or this Lemon Herb Tahini dressing instead.
What is a Grinder Salad?
A viral version of the chopped salad sandwich is the Grinder Sandwich. This is not vegan and is typically made with deli meats, provolone, and a creamy salad mixture piled high on a thick Italian loaf.
- Edamame Guacamole: Protein-Rich Vegan Snack
- 10-Minute Chickpea Sandwich with Arugula
- Best Vegan Patties Recipe
- Chickpea Mash
👩🏽🍳 Made This Recipe?
Leave a review formy Chopped Sandwich recipe and share your creation with me onInstagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
Chopped Sandwich
Nisha Melvani
The Best Chopped Sandwich recipe! 10-minutes to make, healthy, easy, and vegan. Budget-friendly and so delicious. Everyone enjoys this tasty sandwich including kids!
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Total Time 10 minutes mins
Course Main Course
Cuisine Vegan
Servings 3 sandwiches
Calories 294 kcal
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Ingredients
- 3 large green lettuce leaves or romaine
- ¾ cup cooked chickpeas or ½ (15-ounce) can, drained and rinsed
- 1 plum tomato or vine tomato
- ¼ cup olive slices or pitted olives
- 2 teaspoons brine from olives
- ¼ red onion
- 3 tablespoons sun-dried tomatoes jarred and preserved in oil
- 2 teaspoons oil from sun-dried tomatoes (optional)
- 1 tablespoon hemp hearts optional
- ⅓ cup hummus
- 1 tablespoon lemon juice or to taste
- 1 teaspoon sriracha or to taste
- 1 teaspoon dried oregano or marjoram
- Salt and freshly ground black pepper to taste
For serving:
- 6 slices whole wheat bread or 3 large flatbreads
Instructions
Transfer the lettuce, chickpeas, tomato, olives, olive brine, red onion, sun-dried tomatoes, oil (if using), and hemp hearts (if using) to a large cutting board with grooves. Use a large chef’s knife to chop the ingredients until very finely chopped.
Add the hummus, lemon juice, sriracha, and oregano. Use a bench scraper to combine the ingredients until fully incorporated. Adjust salt, pepper, lemon juice, and sriracha to taste.
Transfer one-third of the mixed ingredients to one slice of toasted bread or flatbread.
Notes
- Use a low-sodium wholegrain bread for an even healthier chopped salad sandwich. I serve mine with Ezekiel sprouted low-sodium flourless bread.
- If you do not own a large chopping board, or one with grooves around the edges, you may need to make this in batches.
- Use kale instead of lettuce and store for up to 3 days instead.
- Storage: Refrigerate chopped salad sandwich filling in an airtight container for up to 2 days.
Nutrition
Calories: 294kcal | Carbohydrates: 40g | Protein: 14g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 280mg | Potassium: 544mg | Fiber: 9g | Sugar: 6g | Vitamin A: 1390IU | Vitamin C: 10mg | Calcium: 155mg | Iron: 4mg
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Tried this recipe?Let me know how it was!
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Vegan Sandwich Recipes
- Easy Red Lentil Wraps
- High-Protein Veggie Wrap
- Vegan Air Fryer Falafel
- Lentil Bread (Vegan)
Reader Interactions
Comments
Nikki
Trust me, it's even better if you have the time to make your own hummus, even if it's from the cans instead of from dried chickpeas. Can't wait for my omnivore, but still aspiring plant-based husband to have this with fresh homemade pita.Reply
Nisha Melvani, RDN
I bet! So glad you enjoyed it. Thank you!
Reply
Erin
The chopped sandwich is absolutely delicious! My husband, who is very suspicious of vegan recipes, said “I think this is one of the best things you’ve ever made,” and I agree! Thank you so much!Reply
Nisha Melvani, RDN
Awww amazing! I'm glad he liked it. Thank you.
Reply
Debbie Dormand
Amazingly delicious , healthy, satisfying I felt good after eating this ,like I had a dose of nutrition. Ty I'm soooo glad I found u ,ur a blessing
.Reply
Nisha Melvani, RDN
Thank you for being here and for your lovely comment.
Reply
Lennie
As good as it looks in the photo! Great recipeReply
Nisha Melvani, RDN
Thank you! Have a great day.
Reply
Kit
This is my new go to meal right now!Reply
Nisha Melvani, RDN
So glad you are enjoying this one! Thank you.
Reply
Sheila Zimmerman-Roe
Delicious, I have been eating this every day. I love it.Reply
Nisha Melvani, RDN
Awww so happy to hear that! Thank you!!!
Reply
Marie
Do the nutrition facts include the Ezekiel bread?This is delicious! I had very little hummus left so subbed 2 tbsp Bitchin’ Original sauce and it’s perfect.
Reply
Nisha Melvani, RDN
Hi. It includes wholegrain bread. It would be even healthier with Ezekiel! Sound delicious. Thank you.
Reply
Tim Colman
Thanks from Seattle. Great short videos on youtube.So hopeful! Just imagine if we get most people to eat plants. Health care costs drop like a rock. Animal suffering stops. Climate impacts disappear 75%.
Send me any poster titles you want from my Good Nature Publishing biz.
Reply
Nisha Melvani, RDN
That is the hope:) Thank you so much!!! I'm so glad you are enjoying the shorts.
Reply
Jan
Thank you for this recipe. It is so good and my co-workers were asking for the recipe. It could use a better name though.Reply
Nisha Melvani, RDN
Thank you! The name is a popular Google search term!!! It's a viral concept right now:)
Reply
Lori
Excellent!!Reply
Nisha Melvani, RDN
Thank you!
Reply
Eloise Rose
I just had this for lunch in a toasted pitta bread pocket. It was so delicious. I loved all the different flavours and especially the crunch from the lettuce!!! I don't like raw onion so just added some cucumber instead. I will definitely be making this again. Thank you so much!Reply
Nisha Melvani, RDN
Cucumber is so good int this! Thank you.
Reply
Mimi
Wow! Just made it. This is delicious, I added spinach, kale and chard, omitted the bread it's good as is. Definitely a keeper salad for me. Thank you.Reply
Nisha Melvani, RDN
I enjoyed it as a salad too! It works both ways! Thanks for leaving a comment.
Reply
