Veggie Supreme Chopped Salad: The Crunchy, Color-Packed Bowl That Outsmarts Your Takeout Habit

This isn’t “just a salad.” It’s the loudest, crunchiest flex you can bring to lunch—one that fills you up, fuels you hard, and doesn’t taste like homework. The Veggie Supreme Chopped Salad stacks seven colors, five textures, and a dressing that makes bottled ranch cry. It’s fast, it’s fresh, and it turns whatever’s in your crisper into a high-performance plate.

Want a meal that’s photogenic, wallet-friendly, and secretly strategic? You’ve landed in the right bowl.

Why You’ll Love This Recipe

• Max crunch, zero boredom: Every bite hits different—sweet, tangy, creamy, and crisp.
• Meal prep gold: Holds up like a champ for days, especially if you dress it smart.
• Custom-friendly: Vegan, vegetarian, or protein-loaded—you choose your adventure.
• Budget-friendly: Uses everyday veggies and pantry staples without feeling basic.
• Restaurant vibes at home: Big flavors, clean ingredients, no mystery oils.

Ingredients

• Base Veggies:
  • 1 medium head romaine, finely chopped
  • 2 cups shredded red cabbage
  • 1 large English cucumber, diced
  • 1 red bell pepper, diced
  • 1 cup cherry tomatoes, quartered
  • 1 large carrot, finely diced or grated
  • 1 small red onion, finely chopped
  • 1 cup cooked corn kernels (fresh or frozen, thawed)
• Creamy + Savory Add-Ins:
  • 1 ripe avocado, diced
  • 1/2 cup crumbled feta or goat cheese (optional)
  • 1/4 cup toasted sunflower seeds or pumpkin seeds
  • 1/4 cup chopped fresh herbs (parsley, cilantro, or dill)
• Protein Boost (optional but recommended):
  • 1 can (15 oz) chickpeas, drained and rinsed
  • or 2 cups grilled chicken, diced
  • or 1 cup cooked quinoa or farro
• The Zesty Dressing:
  • 1/3 cup extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 2 teaspoons Dijon mustard
  • 1 clove garlic, finely grated
  • 1 teaspoon maple syrup or honey
  • 1/2 teaspoon sea salt, plus more to taste
  • 1/4 teaspoon black pepper
  • Optional: 1/2 teaspoon dried oregano or Italian seasoning

Step-by-Step Instructions

1. Prep like a pro: Wash and dry all veggies thoroughly. Waterlogged lettuce equals soggy sadness—paper towels or a salad spinner are your friend.
2. Chop it small: Finely chop the romaine and cabbage.
   

   Dice cucumber, bell pepper, onion, and carrot into small, even pieces. The “chopped” part matters for that perfect forkful.

   
   
3. Tomato and corn time: Quarter the cherry tomatoes and pat them dry if extra juicy. Add corn straight in (char it in a skillet first for bonus flavor).
4. Protein up: If using chickpeas, pat dry and toss with a pinch of salt and paprika.
   

   For chicken, chop bite-size. For grains, fluff and cool completely before adding.

   
   
5. Make the dressing: In a jar, combine olive oil, lemon juice, vinegar, Dijon, garlic, maple/honey, salt, pepper, and oregano. Shake until emulsified.
   

   Taste and adjust acid/salt.

   
   
6. Toss the base: In a large bowl, combine romaine, cabbage, cucumber, bell pepper, onion, carrot, tomatoes, and corn. Pour in half the dressing and toss until lightly coated.
7. Add the “extras” wisely: Fold in chickpeas or protein and herbs. Add seeds for crunch.
   

   Add avocado and cheese last so they keep their shape.

   
   
8. Finish and season: Add remaining dressing as needed. Season with a pinch more salt, pepper, and a squeeze of lemon. You’re aiming for bright, not soggy.
9. Serve immediately: Plate it high and proud.
   

   If storing, hold back avocado and cheese until serving.

   
   

Storage Tips

• Undressed salad: Keeps 3–4 days in an airtight container. Layer heavier veg on bottom, leafy stuff on top.
• Dressing: Lasts up to 1 week in the fridge. Shake before using.
• Prepped components: Store chopped veggies, protein, and grains separately for max freshness.
• Avocado rule: Add right before eating.
  

  If you must store it, toss with lemon juice and keep sealed.

  
  
• Lunch hack: Pack dressing on the bottom of a jar, add hearty veg, then greens on top. Shake when ready.

Nutritional Perks

• High-volume, low-calorie: You get generous portions without the food coma.
• Fiber powerhouse: Cabbage, chickpeas, and veggies keep you full and your gut happy.
• Micronutrient rainbow: Vitamin A, C, K, folate, potassium—the gang’s all here.
• Healthy fats: Olive oil, seeds, and avocado support hormone health and satisfaction, IMO critical.
• Protein-flexible: Add chickpeas, chicken, or tofu to hit your targets without trying too hard.

Don’t Make These Errors

• Skipping the dry: Wet greens dilute flavor and murder crunch. Dry everything.
• Over-dressing: Start with half the dressing, then add more.
  

  You can’t un-sog a salad.

  
  
• Huge chunks: Big pieces mean uneven bites. Keep it small and consistent.
• No acid check: If it tastes flat, it needs lemon, not more salt. Taste and tweak.
• Adding avocado too early: It browns and mushes.
  

  Add just before serving, FYI.

  
  

Mix It Up

• Greek-ish: Add kalamata olives, cucumber-heavy ratios, and oregano. Swap feta for goat cheese.
• Southwest spin: Use black beans, roasted corn, cilantro, and a lime-chipotle dressing.
• Mediterranean crunch: Toss in artichokes, sun-dried tomatoes, and toasted pine nuts.
• Protein surge: Add grilled shrimp or smoked salmon and a squeeze of lemon.
• Grain bowl vibes: Mix in farro or quinoa for more chew and longer-lasting satiety.
• Creamy swap: Stir 2 tablespoons Greek yogurt into the dressing for a tangy, creamy twist.

FAQ

Can I make this vegan?

Yes. Skip the feta/goat cheese and use maple syrup in the dressing.

Add chickpeas or baked tofu for protein and you’re set.

What’s the best knife cut for a chopped salad?

Aim for small, uniform dice—about 1/4 to 1/2 inch. This ensures every forkful is balanced and you don’t get a rogue onion grenade.

How do I keep the salad crisp for meal prep?

Store the dressing separately, keep greens dry, and add avocado right before serving. Use heartier greens like cabbage and romaine for durability.

Can I use a store-bought dressing?

You can, but choose one with clean ingredients and decent acidity.

If it tastes flat, add lemon juice and a pinch of salt to fix it fast.

What if I hate raw onion?

Swap for thinly sliced scallions or soak the red onion in cold water for 10 minutes to mellow the bite. Or use pickled onions for a tangy upgrade.

How do I add heat?

Toss in chopped jalapeño, a pinch of red pepper flakes, or whisk a little hot sauce into the dressing. Balanced heat > napalm.

Is this gluten-free?

Yes, as written.

Just avoid adding grains with gluten (like farro) if you need it strictly GF, and check your Dijon brand.

What protein pairs best?

Chickpeas for plant-based ease, grilled chicken for lean power, or shrimp for date-night energy. All three fit the flavor profile.

Final Thoughts

This Veggie Supreme Chopped Salad punches way above its weight—big flavor, clean fuel, and a crunch that keeps you honest. It’s the kind of meal that turns “I should eat better” into “why would I eat anything else?” Keep the dressing on standby, chop smart, and let your fridge dictate the remix.

Simple formula, endless variations, zero excuses. Now go build the best bite in the bowl.