Italian Chopped Salad
Italian Chopped Salad is an easy salad recipe that has a large variety of zesty flavors and colors. Not only does this salad have all your favorite things you find in antipasto italian salad, it features a delicious extra-virgin olive oil based italian dressing. This Italian Chopped Salad recipe is perfect for meal prep or to go along with an italian dinner.
This post may contain affiliate links which won't change your price but will share some commission.
SUMMARIZE & SAVE THIS CONTENT ON
This hearty Italian Chopped Salad features so many of your favorite italian salad ingredients. A good chopped salad has crunchy lettuce and a ton of delicious ingredients. This kind of salad certainly fits the bill! This italian restaurant quality salad makes for either a light lunch or to go along with a full dinner.
You get plenty of flavor from the red onion, pepperoncini peppers, juicy tomatoes, and salty salami. There's so much flexibility with this salad, too. Add in some garbanzo beans and mozzarella balls for some added bulk and flavor.
You can make small adjustments like using kalamata olives, banana peppers, or any other of your favorite deli meats.
The dressing you make in this recipe is the best part, but if you don't like the dressing ingredients, or aren't a fan of lemon dressing, you can use any of your favorite salad dressings instead.
Why You'll Love this Recipe:
Bold Italian flavors: Salami, pepperoncini, olives, and parmesan give this salad a savory, zesty punch.
Crisp and refreshing: Fresh veggies like romaine, cucumber, and tomatoes keep it light and crunchy.
Homemade dressing: A tangy olive oil, vinegar, and lemon-based dressing ties it all together.
Hearty enough for a meal: Protein, cheese, and plenty of veggies make this salad filling on its own.
Perfect for gatherings: A colorful salad that's easy to scale up and always a crowd-pleaser.
Ingredients to Make Italian Chopped Salad:
- romaine lettuce. Crisp and sturdy, perfect for holding up to a hearty dressing.
- pepperoncini. Add a tangy, slightly spicy kick. Slice them for easier bites.
- salami. Thinly sliced or chopped salami gives the salad richness and a savory bite.
- cherry tomatoes. Sweet and juicy, grape tomatoes work as well.
- cucumber. Adds crunch and freshness, English or Persian cucumbers are best.
- black olives. Choose pitted and halved olives for convenience, Kalamata can be swapped for stronger flavor.
- red onions. Thinly sliced for sharpness, soak in cold water if you prefer a milder taste.
- parmesan cheese. Freshly shaved or grated parmesan adds a salty, nutty finish.
- dressing. A homemade blend of olive oil, white wine vinegar, lemon juice, Dijon, garlic, parsley, oregano, thyme, salt, and pepper; zesty, tangy, and herb-packed.
How to Make Italian Chopped Salad:
- In a large bowl, combine the romaine lettuce, pepperoncini, salami, cherry tomatoes, cucumber, black olives, red onions, and shaved parmesan cheese. Toss well.
- In a small bowl, whisk together the olive oil, white wine vinegar, lemon juice, dried parsley, dried oregano, Dijon mustard, minced garlic, thyme, salt, and pepper until fully combined.
- Pour the dressing over the salad and toss to coat evenly.
- Serve immediately or refrigerate until ready to serve.
Recipe Notes & Tips:
- Chop ingredients evenly: Cutting the veggies and meats into bite-sized pieces ensures you get all the flavors in every forkful.
- Make ahead: Prep the salad components and dressing separately up to a day in advance. Toss together just before serving to keep it fresh.
- Milder onion flavor: If red onion is too strong, soak slices in cold water for 10 minutes before adding.
- Customize the protein: Swap salami for prosciutto, grilled chicken, or chickpeas for a lighter option.
- Cheese variations: Asiago, provolone, or mozzarella pearls work well if you'd like to change it up.
- Extra crunch: Add croutons or toasted pine nuts just before serving.
Serving Suggestions:
- Gluten-Free Sourdough Bread
- Sweet Potato Chips
- Broccoli Bacon Salad
- Mexican Coleslaw
- Loaded Cheese Fries
How to Store:
Refrigerator (components): Store salad ingredients and dressing separately in airtight containers for up to 3 days. Assemble just before serving to keep the lettuce crisp.
Refrigerator (assembled): If already dressed, the salad is best eaten within 1 day as the lettuce will soften.
Meal prep tip: Portion ingredients into containers and pack the dressing in a small jar on the side for easy grab-and-go lunches.
Freezer: Not recommended, fresh vegetables and greens don't hold up well after freezing.
FAQs:
Yes, store the dressing in a sealed jar in the refrigerator for up to 1 week. Shake or whisk before using.
Absolutely, omit the salami and add chickpeas, roasted red peppers, or extra cheese for protein and flavor.
Add grilled chicken, shrimp, or even pasta to bulk it up into a hearty entrée.
Grab your Free copy
Get a FREE Healthy Meal Planning Ebook
Italian Chopped Salad
Ingredients
- 4 cups romaine lettuce, chopped
- 4 pepperoncini
- 6 ounces salami, thinly sliced
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup black olives, halved
- 1 cup red onions, sliced
- ½ cup shaved parmesan cheese
- ½ cup olive oil
- ¼ cup white wine vinegar
- 3 tablespoons lemon juice
- 1 tablespoon dried parsley
- 1 teaspoon dried oregano
- 1 teaspoon dijon mustard
- 1 garlic clove, minced
- ½ teaspoon thyme
- ½ teaspoon salt
- ½ teaspoon pepper
Instructions
- In a large bowl, combine the romaine lettuce, pepperoncini, salami, cherry tomatoes, cucumber, black olives, red onions, and shaved parmesan cheese. Toss well.
- In a small bowl, whisk together the olive oil, white wine vinegar, lemon juice, dried parsley, dried oregano, Dijon mustard, minced garlic, thyme, salt, and pepper until fully combined.
- Pour the dressing over the salad and toss to coat evenly.
- Serve immediately or refrigerate until ready to serve.
Nutrition
Notes
- Chop ingredients evenly: Cutting the veggies and meats into bite-sized pieces ensures you get all the flavors in every forkful.
- Make ahead: Prep the salad components and dressing separately up to a day in advance. Toss together just before serving to keep it fresh.
- Milder onion flavor: If red onion is too strong, soak slices in cold water for 10 minutes before adding.
- Customize the protein: Swap salami for prosciutto, grilled chicken, or chickpeas for a lighter option.
- Cheese variations: Asiago, provolone, or mozzarella pearls work well if you'd like to change it up.
- Extra crunch: Add croutons or toasted pine nuts just before serving.
DID YOU MAKE THIS RECIPE?
Please leave a comment and star rating on this post!More Healthy Salad Recipes
Did You Make This Italian Chopped Salad Recipe?
If you've made this healthy recipe, please leave a comment and a rating. We love hearing your feedback and it greatly helps us improve our recipes!
You can also give us a follow on Pinterest, Instagram and Facebook - we love staying in touch!