Low Sodium Chopped Salad Recipe

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This 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

1. 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.
2. In a large serving bowl, add all the chopped greens, cucumber, drained chickpeas, tomatoes, and cooked pasta, and toss well to combine.
3. 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.
4. 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.

If you made this recipe please leave a star rating & comment below. Your feedback helps other people who are making this recipe. Plus I’d love to hear from you!

Low Sodium Chopped Salad

AuthorAuthor Kelly Jensen

This 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.

5 from 4 votes

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Course Appetizer, Lunch, Salad

Cuisine American

Servings 6 servings

Calories 362 kcal

Equipment

• Mixing Bowl

Ingredients

  

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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

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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

Calories: 362kcalCarbohydrates: 36gProtein: 9gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 14gSodium: 44mgPotassium: 431mgFiber: 6gSugar: 6gVitamin A: 577IUVitamin C: 13mgCalcium: 54mgIron: 3mg

*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.

Tried this recipe?Let us know how it was! Please comment and leave a review.

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