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Spring Chopped Salad

Published by Cheryl Mussatto, MS, RD, LD on Apr 6, 2020

If you like fresh, colorful and crunchy, then this salad is for you. Loaded with favorite vegetables and tossed in a bright and tangy white wine vinegar dressing, it’s a perfect alternative and refreshing change of pace from a tossed or chef salad. 

The reason for the using the word “chopped” in the name is exactly what you’ll be doing to prepare it. All of the veggies are chopped into bite-sized pieces full of flavor and textures along with crunchy toasted slivered almonds. 

The best thing about this salad is you can mix and match many of the ingredients…in other words, you can absolutely substitute any of the vegetables in this recipe to suit your liking and tastes….or according to what you have on hand.  But to make it as fabulous of a salad as possible, here are three secrets to a great chopped salad:

  • Flavor – get flavor with cucumbers, tomatoes, zucchini; also with feta, goat or even pearl-sized mozzarella cheese
  • Crunch – get crunch with carrots, celery, bell peppers, cabbage (red or green), cauliflower
  • Colorful – get color from a wide variety of veggies 

For the best blend of ingredients providing an awesome taste, prepare this salad at least 2 hours before serving. This allows enough time for flavors to mingle together creating a delightful infusion of palate pleasing healthfulness of what you’d expect from a beautifully chopped salad.

Photo by Cheryl Mussatto

Spring Chopped Salad – Serving Size – 1 cup; Serves approximately 4

Nutrition per serving: Calories – 180; Total Fat – 12 grams; Protein – 6 grams; Carbohydrates – 12 grams; Fiber – 3 grams; Sodium – 135 milligrams


Vinaigrette ingredients:

¼ cup white wine vinegar

½ cup extra virgin olive oil

1 teaspoon honey 

½ teaspoon salt 

¼ teaspoon pepper

Salad ingredients:

3 medium stalks celery, diced

2 medium carrots, diced

1 large red bell pepper (other colors can be used also), diced

1 medium apple, peeled and diced – use Granny Smith, Pink Lady, or Honeycrisp

½ large cucumber, diced leaving peel on

1 cup red or green cabbage, chopped

1 cup kale, chopped

1 cup goat, feta, or pearl mozzarella cheese, diced or crumbled

½ cup toasted slivered almonds


  • In a large bowl, combine white wine vinegar, olive oil, honey, salt and pepper; whisk together until well combined
  • Chop or dice celery, carrots, and bell pepper and add them to the white wine vinaigrette, mixing well to combine. Let marinate for at least 10 minutes or even as long as 1 hour.
  • While those veggies are marinating, toast almonds by preheating oven to 400 degrees F; place and spread out almonds on a rimmed baking sheet in a single layer. Place baking sheet in oven and toast almonds about 3-4 minutes, checking every minute to prevent almonds becoming overly brown or burnt.
  • Chop or dice the rest of the ingredients – apple, cucumber, cabbage, kale, cheese, and slivered almonds – and add to the white wine vinaigrette along with the other chopped veggies, mixing well to combine.
  • Refrigerate and serve cold. Keep leftovers refrigerated and use within 3 days.


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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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