Italian Chopped Salad

Why You’ll Love This Recipe

You’ll love this Italian Chopped Salad for its combination of crunch, color, and rich flavor. Every bite offers something different—fresh vegetables, salty cheese, and the bright tang of the dressing. It’s easy to customize, quick to make, and great for meal prep or entertaining. Plus, it pairs perfectly with pasta dishes, grilled meats, or pizza night.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Romaine lettuce or iceberg lettuce, chopped
• Cherry tomatoes, halved
• Red onion, thinly sliced
• Cucumber, diced
• Red bell pepper, diced
• Black or green olives, sliced
• Pepperoncini or banana peppers, sliced
• Salami or pepperoni, chopped
• Provolone or mozzarella cheese, cubed
• Chickpeas or cannellini beans (optional)
• Fresh basil or parsley, chopped

For the Dressing:

• Olive oil
• Red wine vinegar
• Dijon mustard
• Garlic, minced
• Dried oregano
• Honey or sugar (optional)
• Salt and pepper

Directions

1. In a large salad bowl, combine the chopped lettuce, tomatoes, onion, cucumber, bell pepper, olives, and pepperoncini.
2. Add the chopped salami, cheese cubes, and chickpeas if using.
3. In a small jar or bowl, whisk together olive oil, red wine vinegar, Dijon mustard, garlic, oregano, honey, salt, and pepper until emulsified.
4. Pour the dressing over the salad and toss until everything is evenly coated.
5. Sprinkle with fresh basil or parsley before serving.

Servings and timing

This recipe serves 4–6 people.
Preparation time: 20 minutes
Total time: 20 minutes

Variations

• Vegetarian Option: Skip the meat and add extra cheese or roasted chickpeas for protein.
• Add Pasta: Turn it into an Italian Chopped Pasta Salad by mixing in cooked short pasta like rotini or penne.
• Spicy Kick: Add a pinch of crushed red pepper flakes to the dressing.
• Different Cheese: Try feta, asiago, or Parmesan for a bolder flavor.
• Lighter Dressing: Use lemon juice instead of vinegar for a fresher taste.

Storage/Reheating

Store the salad (without dressing) in an airtight container in the refrigerator for up to 3 days. Keep the dressing in a separate jar and add it right before serving to maintain the crispness of the vegetables. This salad is best enjoyed cold and does not require reheating.

FAQs

1. Can I make this salad ahead of time?

Yes, just keep the dressing separate and toss it in right before serving to keep everything fresh and crisp.

2. What lettuce works best for Italian Chopped Salad?

Romaine or iceberg lettuce provides the best crunch and texture for this type of salad.

3. Can I use store-bought Italian dressing?

Absolutely, but homemade dressing gives a fresher, more authentic flavor.

4. Is this salad gluten-free?

Yes, as long as all ingredients (especially deli meats) are certified gluten-free.

5. Can I add chicken to this salad?

Yes, grilled or shredded chicken makes a great protein boost.

6. How do I keep the lettuce crisp?

Add dressing only right before serving and store any leftovers without dressing.

7. Can I substitute the deli meats?

Yes, you can use ham, turkey, or even prosciutto for variety.

8. What can I serve this salad with?

It pairs perfectly with pasta, pizza, grilled steak, or seafood.

9. How long does the dressing last?

Homemade Italian dressing can be refrigerated for up to 1 week. Shake well before using.

10. Can I make it vegan?

Yes, omit the cheese and meat, and use a plant-based protein such as chickpeas or tofu.

Conclusion

Italian Chopped Salad is a bold and refreshing dish that captures all the vibrant flavors of Italian cuisine in one bowl. With its mix of crisp vegetables, savory meats, tangy dressing, and creamy cheese, it’s both simple and satisfying. Whether served as a main course or a side dish, this salad is sure to become a go-to favorite for any occasion.

Italian Chopped Salad

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A colorful and flavor-packed Italian Chopped Salad featuring crisp lettuce, juicy tomatoes, tangy pepperoncini, savory salami, creamy cheese, and a zesty Italian dressing. Perfect as a side or a hearty main course.

• Author: Laura
• Prep Time: 20 minutes
• Cook Time: 0 minutes
• Total Time: 20 minutes
• Yield: 4–6 servings
• Category: Salad
• Method: No-Cook
• Cuisine: Italian
• Diet: Gluten Free

Ingredients

• 6 cups romaine or iceberg lettuce, chopped
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/2 cucumber, diced
• 1 red bell pepper, diced
• 1/2 cup black or green olives, sliced
• 1/4 cup pepperoncini or banana peppers, sliced
• 1/2 cup salami or pepperoni, chopped
• 1/2 cup provolone or mozzarella cheese, cubed
• 1/2 cup chickpeas or cannellini beans (optional)
• 2 tablespoons fresh basil or parsley, chopped

For the Dressing:

• 1/3 cup olive oil
• 3 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon honey or sugar (optional)
• Salt and pepper, to taste

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Instructions

1. In a large salad bowl, combine chopped lettuce, tomatoes, onion, cucumber, bell pepper, olives, and pepperoncini.
2. Add chopped salami, cheese cubes, and chickpeas if using.
3. In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, garlic, oregano, honey, salt, and pepper until emulsified.
4. Pour the dressing over the salad and toss until evenly coated.
5. Sprinkle with fresh basil or parsley before serving.

Notes

• Keep dressing separate until ready to serve to maintain crispness.
• For a vegetarian version, omit the deli meats and add more cheese or beans.
• Add cooked pasta to turn this into an Italian Chopped Pasta Salad.
• Use lemon juice instead of vinegar for a lighter dressing.
• Pairs perfectly with pizza, pasta, or grilled meats.

Nutrition

• Serving Size: 1 bowl
• Calories: 320
• Sugar: 5g
• Sodium: 720mg
• Fat: 25g
• Saturated Fat: 6g
• Unsaturated Fat: 17g
• Trans Fat: 0g
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 11g
• Cholesterol: 30mg