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!
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 Sandwich on this site, as well as these 7-ingredient Easy Chickpea Wraps.
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👩🏼🌾 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 lettuce is 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
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.
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.
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.
🍽 Related Recipes
👩🏽🍳 Made This Recipe?
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I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
Chopped Sandwich
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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
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.
Marina Velez says
This recipe is so easy to follow and make substitutions. It will definitely be part of my regular rotation!
Nisha Melvani, RDN says
So glad it worked out and thank you for your comment.
Sarah Dunning says
Probably one of the top vegan sandwiches I’ve ever made. I subbed capers for olives, as while that was likely an expensive substitution, it had a similarly briny and health effect. I’ll be making this again! Would be less messy in a pita.
Nisha Melvani, RDN says
Aww makes my day to read this! So glad you enjoyed this sandwich so much.
Davina Cropp says
What kind of olives do you use for this recipe?
Nisha Melvani, RDN says
Kalamata, Cerignola, Niçoise, or several varieties would work.
LB says
Loved it. Thank god for you! Thank you so much for sharing your knowledge in nutrition and creativity.
Nisha Melvani, RDN says
Awww... thank you so much for your lovely comment. Have a great rest of the week.
Julie Langlois says
This is soooooo good 💓
Nisha Melvani, RDN says
THANK YOU!
Nikki says
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.
Nisha Melvani, RDN says
I bet! So glad you enjoyed it. Thank you!
Erin says
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!
Nisha Melvani, RDN says
Awww amazing! I'm glad he liked it. Thank you.
Debbie Dormand says
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
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Nisha Melvani, RDN says
Thank you for being here and for your lovely comment.
Lennie says
As good as it looks in the photo! Great recipe
Nisha Melvani, RDN says
Thank you! Have a great day.
Kit says
This is my new go to meal right now!
Nisha Melvani, RDN says
So glad you are enjoying this one! Thank you.
Sheila Zimmerman-Roe says
Delicious, I have been eating this every day. I love it.
Nisha Melvani, RDN says
Awww so happy to hear that! Thank you!!!
Marie says
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.
Nisha Melvani, RDN says
Hi. It includes wholegrain bread. It would be even healthier with Ezekiel! Sound delicious. Thank you.
Tim Colman says
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.
Nisha Melvani, RDN says
That is the hope:) Thank you so much!!! I'm so glad you are enjoying the shorts.
Jan says
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.
Nisha Melvani, RDN says
Thank you! The name is a popular Google search term!!! It's a viral concept right now:)
Lori says
Excellent!!
Nisha Melvani, RDN says
Thank you!
Eloise Rose says
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!
Nisha Melvani, RDN says
Cucumber is so good int this! Thank you.
Mimi says
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.
Nisha Melvani, RDN says
I enjoyed it as a salad too! It works both ways! Thanks for leaving a comment.