Chopped Salad in Bowl

Chopped Salads Make Meal Prep a Breeze

Chopped salads are having a moment and why not? They’re simple to make, easy to customize, and good for you. They’ve got a glamorous origin story, too. Legend has it, a Los Angeles restaurateur invented the chopped salad for Hollywood stars like Elizabeth Taylor and Marilyn Monroe to eat before the Oscars without ruining their beautiful gowns.  

You don’t need to be a movie star to see why chopped salads are such a great dish. If you’ve ever tried to shove a huge leaf of lettuce into your mouth, you’ll appreciate the way chopping your salad creates uniform, bite-sized pieces that are easy to chew and digest. And, because all the ingredients are roughly the same size, you’ll get a tasty mix of flavors in every forkful. Chopped salads are also super versatile. You can easily adjust ingredients to meet your nutritional goals, like adding kale for more fiber or carrots for antioxidants. You can even wrap your chopped salad in a whole-wheat tortilla and take it with you on the go!

Veggies That Crunch

Thanks to chopped salads’ popularity, you can try them at fast casual restaurants or buy prepackaged kits, but nothing tastes as good as homemade. When you choose ingredients for your chopped salad, crunch is key – a soggy salad is not going to inspire anyone to eat more vegetables! Cruciferous vegetables like cabbage, bell peppers, cauliflower, and broccoli are crisp when fresh and loaded with vitamins, minerals, and fiber. Along with lettuce, these veggies make an excellent base for chopped salads. It’s also a great way to try vegetables that you don’t normally eat. Here are some underused veggies to reach for when you want to give your chopped salad a satisfying crunch.

  • Bok choy 
  • Brussels sprouts
  • Collards
  • Chard
  • Kohlrabi
  • Turnips
  • Radishes
  • Watercress

Plant-Powered Protein

Be sure to add protein to your chopped salad. Protein is an essential macronutrient that helps build and repair everything from muscles and bones to cartilage and skin. It also gives you that full and satiated feeling after a meal, which helps you maintain a healthy weight and resist overeating and snacking. Plant-based proteins add a nutritional boost with lots of fiber and vitamins. “Chopped salads are my favorite go-to for lunch or dinner,” says Dr. Aimee Wrubel, a member of the Vitamix Culinary Team. “Tossing in chickpeas, cubed tofu, or walnuts offers an additional protein boost while maintaining the bite-size uniformity of the salad.” Customize your salad with some of the tasty, plant-based proteins below.  

  • Black Beans
  • Chickpeas
  • Cashews
  • Edamame
  • Lentils
  • Peanuts
  • Quinoa
  • Sunflower Seeds
  • Tofu

Dress to Impress

A good chopped salad is a well-dressed salad. Tossing your salad’s uniformly chopped ingredients in dressing ensures robust flavor in every bite. If you want to control the amount of dressing you consume, use the “fork method;” put your dressing on the side and dip a forkful in before each bite.This is important because dressings and toppings can add flavor and nutrients, or they can weigh your salad down with saturated fats and calories, so be mindful of turning a healthy dish into a nutritional nightmare. Try these whole-food, plant-based dressings from the Vitamix Culinary Team.

Orange Sesame Dressing Recipe

Orange Sesame Dressing Recipe

10 Minutes 30 Seconds
Lemon and Chia Dressing Recipe

Lemon and Chia Dressing Recipe

10 Minutes
Corn and Cilantro Dressing Recipe

Corn and Cilantro Dressing Recipe

27 Minutes 30 Seconds

Chop It Your Way

Once you’ve gathered your ingredients, you’re ready to chop your salad. Using the Vitamix Food Processor Attachment to create chopped salads makes meal prep a breeze. Fit your Food Processor Attachment with the Small Shred/Thin Slice Disc, the Multi-Use Blade, or the Large Shred/Thick Slice Disc for fine, medium, or coarse chops. Once you’ve evenly chopped your salad, toss it with your favorite dressing, garnish, and enjoy! Try these chopped salad recipes inspired by global cuisine.