The Feel-Good Chopped Salad (Gluten-Free & Dairy-Free)
If there’s one thing we’re leaning into this New Year, it’s keeping healthy eating simple, satisfying, and realistic.
This Feel-Good Chopped Salad has been all over social media lately—and for good reason. It’s bright, crunchy, flavorful, and surprisingly filling. No sad salads here. This is the kind of meal you actually look forward to eating, whether you’re resetting after the holidays or just need something quick and nourishing.
It’s gluten-free, dairy-free, endlessly customizable, and perfect for meal prep—which makes it a win for busy families and packed schedules.
🥗 Why This Salad Works
Fresh, crunchy texture in every bite
Balanced with fiber, healthy fats, and optional protein
Great as a main dish or a side
Perfect for meal prep lunches
Kid-friendly and scoopable (yes, chips are welcome)
This is one of those recipes that feels light but keeps you full—and that’s exactly what January meals should do.
Ingredients (Serves 4–6)
For the Chopped Salad
3 cups finely chopped romaine lettuce
2 cups finely chopped green or purple cabbage
1 large cucumber, finely diced
1 bell pepper, finely chopped
1 cup cherry tomatoes, quartered
1 ripe avocado, cubed
1–2 cups cooked chicken breast (optional, for extra protein)
For the Herby Lime Dressing
¼ cup olive oil
Juice of 2 fresh limes
¼ cup fresh cilantro, finely chopped
1 clove garlic, minced
½ tsp sea salt (or to taste)
Optional for Serving
Gluten-free tortilla chips
Extra lime wedges
How to Make It
Chop Everything Small
The key to this salad is a fine chop. Chop all vegetables into small, even pieces so every bite gets a little bit of everything.Make the Dressing
In a small bowl or jar, whisk together olive oil, lime juice, cilantro, garlic, and salt until smooth and well combined.Toss the Salad
Add all chopped vegetables to a large bowl. Pour the dressing over the top and toss until everything is evenly coated.Add Avocado & Protein
Gently fold in the avocado and cooked chicken if using.Serve & Enjoy
Enjoy as-is, or scoop it up with gluten-free tortilla chips for an extra fun (and kid-approved) option.
🌿 Easy Variations
Make it Paleo: Skip the chips and serve with grilled protein
Make it AIP: Omit garlic and use lime juice, olive oil, and salt only
Vegetarian: Leave out the chicken and add extra avocado
Meal Prep Tip: Store without avocado and add fresh before serving
A Fresh Start That Actually Lasts
We love recipes like this because they’re not about restriction—they’re about feeling good, staying consistent, and enjoying your food. Whether you’re packing lunches, feeding a family, or just trying to make weeknights easier, this salad fits right into real life.
If this feels like your kind of meal… you’re doing January right.
