Mediterranean Chopped Sandwich Recipe With Homemade Ranch

Chopped sandwiches are all the rage, and I’m here for it! In this Mediterranean chopped sandwich recipe, we chop up marinated artichokes, olives, peppers, kale, and a bunch of other healthy vegetables, then mix them with a homemade ranch Greek yogurt dressing. You get all of the delicious flavor in every single bite, and it’s actually pretty quick to make!

What Is A Chopped Sandwich?

Ever since I first heard of a ‘chopped sandwich’, I was obsessed. And I can’t believe it’s taken us this long as a civilization to do this!

• A chopped sandwich is made by placing all of the ingredients for the sandwich on a cutting board and chopping it all up super tiny so that every single bite has all of the ingredients in it.

Whoever invented it is a genius, because every bit is loaded with deliciousness. You can do it with any kind of sandwich, but in this recipe, I decided to make a vegetarian chopped sandwich by using all vegetables and a homemade ranch dressing with Greek yogurt!

How To Make This Mediterranean Chopped Sandwich Recipe

As I mentioned, you basically just chop all of the ingredients into oblivion, mix it with the dressing, and spread it on bread! But here, let me break it down a little more. Make sure to scroll down to the recipe card for the full list of ingredients and instructions!

1. Start by placing all of the vegetables (minus the avocado), plus the cheese on a cutting board. Start slicing the bell pepper, cucumber, and tomatoes, then push everything together and chop until it is all very finely and uniformly chopped. This will take a few minutes, and remember to keep pushing everything to the middle to get it all chopped evenly.

2. Transfer the chopped mixture to a large bowl. Slice the avocado separately, then add to the bowl, along with the rinsed beans.

3. To make the Greek yogurt ranch, add Greek yogurt, buttermilk, dijon mustard, lemon juice, salt, chives, parsley, garlic powder, onion powder, and fresh cracked pepper to a deep bowl or immersion blender cup. Using an immersion blender, blend until smooth and creamy, about 20 seconds. (you can also us a blender or food processor, just don’t over-blend)

4. Drizzle the Greek yogurt ranch over the chopped Mediterranean salad, and toss to coat.

5. Spread over your bread of choice, and enjoy!

The Healthy Ingredients In This Recipe

This chopped salad sandwich is LOADED with vitamins and nutrients since it is made from a large variety of vegetables. And the homemade ranch dressing made from greek yogurt adds some extra protein!

• Bell Pepper – Bell peppers are rich in vitamins A and C, and other antioxidants that support immune function and skin health.

• Avocado – Avocados are not only rich in healthy fats, including monounsaturated fats, but they also contain omega-3 fatty acids, which are beneficial for heart health and inflammation reduction. They are also packed with fiber, vitamins (like vitamin K, E, C, and B-vitamins), and minerals (such as potassium and magnesium),

• Cucumber – The skin of the cucumber contains fiber, vitamins, and minerals, including vitamin K and potassium, which support digestion, heart health, and bone strength, while also providing antioxidants that help protect cells from damage and reduce inflammation.

• Red Onion – Red onions are rich in antioxidants, particularly quercetin and anthocyanins, which may help reduce inflammation, lower the risk of chronic diseases, and support heart health. Consuming red onions regularly may also help regulate blood sugar levels and improve immune function.

• Baby Kale – Kale is a super food that is extremely nutrient rich. One cup has about 134% daily value of vitamin C, 684% daily value of vitamin K, 206% daily value of vitamin A (from beta-carotene) and so much more! The antioxidants found in kale have been found to potentially have anti-inflammatory, anti-viral, and anti-cancer properties. Learn more HERE & HERE.

• Artichoke Hearts – Artichoke hearts are nutrient-rich, providing fiber, vitamins, and minerals such as vitamin C, vitamin K, folate, and potassium. Additionally, they contain antioxidants and prebiotic fibers that may help lower cholesterol levels, regulate blood sugar, and promote a healthy gut microbiome.

• Cherry Tomatoes – I always recommend getting organic tomatoes. Tomatoes are a great source of vitamin C, potassium, folate, and vitamin K. They are also a fairly good source of insoluble fiber and lycopene, a powerful antioxidant.

• Olives – The fats in green olives are primarily monounsaturated fats, particularly oleic acid, which are associated with various health benefits. These include reducing inflammation, supporting heart health, and improving insulin sensitivity. Green olives also contain oleuropein, a compound with potential antimicrobial properties, and they are a good source of iron and fiber.

• Greek Yogurt – Greek yogurt is rich in protein, calcium, and probiotics, supporting muscle growth, bone health, and gut health.

Tips For Success

• Use Mini Cucumbers – This is totally optional, but I find the skin on mini cucumbers to be a lot easier to eat, and the skin contains a lot of nutrients. So rather than using a regular cucumber peeled, I chose to use baby cucumbers to save on time and increase the nutrients.

• Take Your Time Chopping – The chopping process may take you anywhere from 2-5 minutes. Make sure you are using a sharp knife, and be very careful! You want everything to be chopped pretty small so that you get most of the ingredients in every bite!

• Add The Avocado & Beans AFTER Chopping – If you add it before the avocado will basically disappear and get smushed into the other ingredients, and the beans will have a similar outcome. Plus their bean skin comes off, and you get bean skins throughout the dish, which isn’t super appetizing.

• Make Sure To Use Chives & Salt In The Dressing – I personally think that these two ingredients are very important to the overall flavor of the dressing. Make sure you use enough chives and also taste for salt and add more as needed.

• Double The Dressing – Feel free to double the ranch dressing recipe and save half! You can use it later on salads or as a dip for veggies!

How To Store Leftovers

Make the entire recipe, then store leftovers in an airtight container in the refrigerator for up to 3 days. Store leftover dressing in a mason jar with a lid or airtight container for up to 3 days.

More Recipes You Will Love

Interested in the Mediterranean diet? Check out my 21-Day Mediterranean Diet Meal Plan here! Take the stress out of meal planning and let me do the hard work for you!