Low Sodium Chopped Salad Recipe
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Jump to RecipeThis low sodium chopped salad recipe is a bright salad with fresh cucumbers, tomatoes, no-salt-added chickpeas, & pasta in a tangy Greek vinaigrette. A great vegetarian salad loaded with enough ingredients to keep you full.
This makes a great lunch or dinner salad, loaded with fiber and plant-based protein. Serve with pita wedges (or our low sodium naan bread) for a healthy meal anytime!
I’ve been all about the big, bright salads lately! I love this chopped chickpea salad because it’s loaded with all my favorite salad veggies in a simple homemade dressing. I started making all my own salad dressings a few years ago, and let me tell you, what a difference it makes!
I’ve always loved chopped salads – my absolute favorite is the chopped salad from Portillos. But the sodium content of restaurant salads usually doesn’t fit into our lifestyle. So I make my own version, which has a delicious red wine vinaigrette. I add no-salt-added chickpeas instead of chicken, so this salad still has lots of plant-protein but stays vegetarian.
This Low Sodium Chopped Salad Recipe Is:
- Bright
- Fresh
- Crunchy
- Tangy
- Healthy
- Loaded with Veggies, No Salt Added, and Vegetarian
Low Sodium Salads To Enjoy All Year!
I love this low sodium chopped salad recipe, which is a bright & fresh addition to the table. I love serving this salad as a lunch, or alongside dinner, any time of the year.
Salads and dressings can be easy to make low sodium by using homemade dressings – which only take minutes to make! Browse all our low sodium salad recipes here for your next family favorite.
Try fun and fresh salads like our low sodium strawberry spinach salad, low sodium Thai noodle salad, and our low sodium sesame cucumber salad.
Ingredients You’ll Need
See the recipe card below for a full list of instructions and ingredient amounts!
- Mixed Greens, Cucumber, Tomatoes – I get from our favorite veggie delivery box!
- No Salt Added Chickpeas: one of my favorite pantry staple ingredients! You can use canned chickpeas (I’d highly recommend a low sodium or no salt version), or you can make your own chickpeas from scratch in the Instant Pot.
- Ditalini Pasta – ditalini is a fun short tube-like shape that’s fantastic for soups and salads!
- Olive Oil
- Red Wine Vinegar: I used red wine vinegar for the marinade to give this dish a really nice bright Mediterranean flavor – for that, this red wine vinegar is my go-to!
- Oregano: a little adds a lot of flavor in the dressing!
- 1/2 teaspoon dried basil
How To Make This Recipe
- Bring a large pot of water to a boil, and cook ditalini pasta according to package instructions. Drain, rinse under cool water, and set aside.
- In a large serving bowl, add all the chopped greens, cucumber, drained chickpeas, tomatoes, and cooked pasta, and toss well to combine.
- To make the dressing, add all the vinaigrette ingredients to a mason jar (or other air tight container) and seal the lid. Shake vigorously until ingredients are well mixed and dressing is combined.
- Pour the salad dressing over the salad just before serving. Garnish with fresh black pepper. Enjoy!
More Low Sodium Salads
- Low Sodium Apple Walnut Salad Recipe (No Salt Added)
- Low Sodium Cucumber Salad Recipe (No Salt Added)
- Creamy Low Sodium Chicken Salad Recipe (No Salt Added)
- Low Sodium Pasta Salad Recipe (No Salt Added)
- Low Sodium Coleslaw Recipe (No Salt Added!)
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
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Low Sodium Chopped Salad
Equipment
- Mixing Bowl
Ingredients
For the Chopped Salad
- 4 ounces ditalini pasta or other small pasta shape
- 5 ounces mixed greens chopped
- 1 14-ounce can no-salt-added chickpeas drained and rinsed
- 1 cucumber diced
- 1 large tomato sliced
For the Vinaigrette Dressing
- ½ cup olive oil
- ½ cup red wine vinegar
- 2 cloves garlic pressed
- 1 tablespoon whole grain mustard
- 1 teaspoon sugar
- ½ teaspoon dried oregano
Instructions
- Bring a large pot of water to a boil, and cook ditalini pasta according to package instructions. Drain, rinse under cool water, and set aside.
- In a large serving bowl, add all the chopped greens, cucumber, drained chickpeas, tomatoes, and cooked pasta, and toss well to combine.
- To make the dressing, add all the vinaigrette ingredients to a mason jar (or other air tight container) and seal the lid. Shake vigorously until ingredients are well mixed and dressing is combined.
- Pour the salad dressing over the salad just before serving. Garnish with fresh black pepper. Enjoy!
Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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I love salads and this one is great
These salads are super expensive in a restaurant. This is better tasting and less expensive than that