General

A dietitian shares her recipe for the perfect chopped salad

A dietitian shares her recipe for the perfect chopped salad
  • Chopped salads are an easy and versatile meal packed with vitamins and minerals, said dietitian Sammi Brondo.
  • Brondo likes to include tomato and avocado in her salad for fiber and healthy fats.
  • She said mozzarella is a great way to add protein to a salad without cooking meat.

Chopped salads are an easy and nutritious meal that does not require cooking, which can help keep the house cool during hot summer months. dietician Sammi Brondo told Insider.

Brondo said her chopped salad recipe includes foods like tomatoes, cucumbers and avocado and is packed with fiber, protein and healthy fats.

She said she likes chopped salad because she feels refreshed and full after eating, and the recipe is versatile so she can swap ingredients with whatever she has in her fridge.

Brondo said her salad recipe was inspired by TikTok videos

Brondo told Insider that she first saw chopped salad recipes with scoop chips on TikTok, and then decided to make her own version with tomatoes, mozzarella and avocado.

Her standard recipe is:

  • 1 cup cherry tomatoes
  • 2 mini cucumbers
  • 1 red bell pepper
  • 2 oz. fresh mozzarella cheese
  • 1/2 avocado
  • 1 tablespoon pesto
  • 1 tablespoon olive oil
  • Salty
  • Pepper
  • pita chips
  1. Cut the cherry tomatoes into quarters. Cut the cucumbers in half lengthwise and then into thin slices.
  2. Finely chop the bell pepper. Cut the mozzarella cheese into small cubes. Cut the avocado into cubes.
  3. In a bowl, add the chopped vegetables, mozzarella and avocado. Add pesto and drizzle with olive oil. Season with salt and pepper.
  4. Mix everything well. Add pita breads to the bowl and use them to scoop the salad.

This salad is especially good for the summer months, Brondo said, because it’s packed with hydrating veggies like cucumbers and tomatoes. Summer is also the peak time to eat tomatoes as they are in season.

If you don’t want to cook meat, Brondo recommends adding mozzarella to the salad for protein. She also said fiber from the veggies and chips can keep you feeling full for longer. Fiber helps regulate appetite and blood sugar by feeding the microbes that live in our colon, dietitian Jo Cunningham previously told Insider.

The salad also contains healthy fats, such as olive oil and avocado, which help us better absorb the nutrients from the vegetables, Brondo said. Both olive oil and avocados contain mainly monounsaturated fats, which Academy of Nutrition and Dietetics recommends over saturated fats because they promote “good” cholesterol in the body.