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
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I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
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 only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Michelle says
I've made this recipe several times and each time I am just blown away with how good it is. It tastes clean & flavorful and leaves you feeling like you did something good for your body.
Nisha Melvani, RDN says
I'm so glad you love this sandwich. Thank you for leaving a comment.
Sravanthi says
Light on the stomach, yet filling. Also tastes quite good. Did not expect to enjoy this as much as I do. I would like to try experimenting with adding nutritional yeast and maybe some corn too. Definitely a solid weekly meal prep meal to make and grab on the go
Nisha Melvani, RDN says
So glad you enjoyed this sandwich. Thank you for commenting. Have fun experimenting with the ingredients.
Kate says
I made this recipe with anything I had in the fridge. Chickpeas and tomatoes as well as sundried tomatoes. Threw in pepper (bell pepper I think in the US), radish, capers, oil and lemon juice, ground pepper and feta. Absolutely delicious. Served on a thick slice of seeded sour dough toast. Amazing
Nisha Melvani, RDN says
Love the sound of this! Thanks for sharing.
Leslie Blakeburn says
I tried sandwiches with chickpeas from other sources and found them lacking. This recipe is wonderful! Rich, flavorful, adaptable, quick, economical.
I did find chopping difficult, so I pulse just chickpeas in the food processor til I have nice crumble, the put them on the board with the others and chop away. It’s my go to sandwich.
Nisha Melvani, RDN says
Great idea to use a food processor. So glad you enjoyed this version. Thank you.
Debbie says
This is the best Sandwich ever! I’m going to serve this with crackers for my card group.
Thank you
Nisha Melvani, RDN says
Makes my day to read this! Thank you.