Skip to Content

Skinny Chopped Veggie Salad

it's so easy to eat healthy all week long with this easy base for delicious, healthy salads! | | @thewickednoodle

This is my life saver recipe.

Here’s why:

  • I can make this healthy, chopped salad on a Sunday and have fresh, healthy lunches for the whole week.
  • There’s no planning involved. If I’m at the store last-minute and I’m wondering what to buy for the week, all I have to do is choose whichever fresh vegetables look good to me. I’ve never met a vegetable that didn’t play nice with another vegetable, so I don’t really concern myself with what will taste good with what. Do I like it and is it fresh and healthy? Great…in my cart it goes.
  • I can make it taste very different throughout the week depending on what I dress it with. Sesame-ginger if I’m in the mood for Asian, Cilantro-Lime or Cilantro-Jalapeno Pesto if I’m feeling more Mexican or just plain ol’ Ranch or Blue Cheese if I need something more comforting. Adding some rotisserie or leftover chicken or steak helps switch things up, too.
  • It’s all healthy and keeps my weight in check. So, there’s that. Yes, I occasionally splurge with a little goat cheese. No, I don’t feel even a little bit guilty.
  • It keeps well. Which means it’s always waiting there for me in my fridge when I get cravings.

it's so easy to eat healthy all week long with this easy base for delicious, healthy salads! | | @thewickednoodle

There’s really no recipe to it, either, it’s just all raw chopped veggies. I’ve always preferred less lettuce-to-the-goodies in my salads anyway, so here I just omit the lettuce altogether. You can certainly add some if you wish, it’s your salad after all! Here’s a list of the veggies I used in the photo above, written up as a recipe for your convenience:

skinny chopped veggie salad

Skinny Chopped Veggie Salad

Yield: 4 servings
Prep Time: 10 minutes
Total Time: 10 minutes

My go-to recipe for healthy lunches all week long.


  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 poblano pepper
  • 1 jalapeno pepper
  • 1 pint cherry tomatoes, halved if large
  • a few celery stalks
  • 1/2 bunch asparagus, I did drizzle with olive oil & kosher salt and roasted it for about 3 minutes at're always going for crisp-tender with roasted asparagus, but for a salad like this I kept it slightly more crisp than tender so didn't cook it quite as long as normal
  • 1/4-1/2 red onion
  • 1/2 english cucumber
  • chopped parsley & cilantro
  • avocado, add to your individual bowls so it's fresh each time and doesn't brown


  1. You’ll want to season your veggies with kosher salt before dressing. I wait to season on a bowl-by-bowl basis so the salt doesn’t draw out the moisture as the veggies sit in my refrigerator throughout the week. It really helps to keep them fresh.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 369Total Fat: 25gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 20gCholesterol: 9mgSodium: 416mgCarbohydrates: 33gFiber: 10gSugar: 7gProtein: 9g

This data was provided and calculated by Nutritionix.

Things You’ll Need

Salad Spinner
Salad Spinner A good salad has lettuce and veggies that have been washed and spun dry. Watered down salad is never good!
Salad Dressing Shaker
Salad Dressing Shaker You can mix, serve and store your salad dressings in the same container! I love mine so much that I bought one for my mom!
Veggie Chopper
Veggie Chopper If you make this salad often enough (which you should!), you might want to consider this veggie chopper to make quick work of it.
Kristy Bernardo
Latest posts by Kristy Bernardo (see all)

Mexican Chopped Salad with Spicy Sweet Chipotle Balsamic Dressing

Friday 19th of August 2016

[…] have been created in my kitchen of late but, when I think back, I usually make versions of my Skinny Chopped Veggie Salad, this Chopped Thai Salad with Coconut Curry Dressing or even this similar salad with Cilantro […]

How to Make Italian Dressing • The Wicked Noodle

Wednesday 11th of May 2016

[…] next couple of months so be sure to check back. By the way, this Italian dressing is great with my Skinny Chopped Veggie Salad (and very low calorie for those trying to shed a few […]


Saturday 4th of April 2015

I will be retiring the end of May! This is the way my roommate and I try to eat! We are getting to where we don't like to cook all that much any more! This is one if our favorite ways to get our veggies! That and my Nutribullet! Thanks for sharing and if that picture doesn't make folks want to eat it I don't know what would!

Kristy Bernardo

Wednesday 15th of April 2015

Becca, you are SO SWEET!! I don't have a Nutribullet but I'm addicted to my Vitamix. Our cooking styles sound very similar!

Rachel from Rose Tinted Home

Friday 2nd of January 2015

Thanks for this! I'm on the hunt for EASY healthy recipes that I can bring to work. I've been so bored with my lunch routine lately and it is driving me to unhealthy options or eating out - both bad ideas!

Thanks for sharing! I'm going to try this next week.

xo Rachel

PS - Love your site but your Solve Media puzzle is sort of annoying.. I have to watch an ad in order to comment? Really?

Kristy Bernardo

Sunday 4th of January 2015

Hi Rachel! I'm so glad you found this recipe, it's one of my favorites and I make it OFTEN. Let me know how you like it! As for the Solve Media's been a serious struggle fighting spam and Akismet (a plugin that many bloggers use) doesn't work on my site and the GASP plugin has also caused some issues. So, yes, I've given Solve Media a try after seeing on the Martha Stewart site. I do make a small amount from the ads but it's such a small amount that it's last on the list of reasons I'm using it. Mostly, it's worked wonders for reducing spam on my site and, for that, I love it. Having said that, I am still on the lookout for a better way as the last thing I want to do is annoy people. So thanks for the honest opinion - it's much appreciated! Cheers :)

chopped thai salad |

Wednesday 23rd of July 2014

[…] The kale and cabbage combination in this thai salad keeps things really crunchy – there’s no iceberg or romaine to be seen. You know I’m not much of a lettuce-salad chef anyway – chopped veggies, especially in the summertime with all the awesome fresh produce around, just makes for a better salad. […]

Skip to Recipe