Italian Chopped Salad

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Friends, you’re gonna love this Italian chopped salad recipe! It’s easy, refreshing, and loaded with both color and flavor. Healthy and satisfying, it really does check all the salad boxes.

Whenever I declare that I’m serving a salad for dinner, my DH is always concerned that it won’t be filling enough. But this protein-packed version is the one exception. Loaded with chopped lettuce, creamy mozzarella, and savory salami, this hearty chopped salad is a classic Italian grinder on a plate. And because it’s super flavorful and filling, the whole family gives this satisfying salad the thumbs-up.

Just like my wedge salad recipe, it’s a versatile no-cook dish that’s perfect for a quick and easy weeknight meal, adding to a summer picnic spread, and a crowd-pleasing option for potlucks, parties, and game day gatherings.

Yeap, there really is something for everyone in this chopped salad! #somuchyum

Why Make This Italian Chopped Salad Recipe

• It’s Easy and Quick – With just 10 minutes of preparation time and no cooking required, this recipe is perfect for busy weeknights.
• It’s Nutrient-Packed – Packed with vitamins, minerals, and fiber from the vegetables and chickpeas, this salad is a healthy choice.
• It’s A Lower-Carb Option – This salad is a lower-carb alternative to traditional Italian grinders, making it suitable for those following a low-carb diet.

Do you love fresh salads? Check out all of my salad recipes for tons of delicious ideas to spice up your next meal.

Salad Ingredient Notes

• Lettuce – Any variety of lettuce can be used, such as romaine lettuce, iceberg lettuce, or mixed greens.
• Fresh Mozzarella – Creamy and slightly tangy, this cheese adds a luxurious texture and rich flavor to the salad. Substitute with cubed feta cheese for a tangy twist, or use shaved parmesan cheese, diced provolone for a milder flavor.
• Salami –  Savory and salty, the salami adds a meaty texture and a bold flavor that complements the other ingredients. Replace with pepperoni slices for a spicier option, or use cooked, chopped bacon for a smoky flavor.
• Chickpeas –  Also known as garbanzo beans, these legumes add a nutty flavor and a hearty texture to the salad, as well as a boost of protein and fiber. Cannellini beans or kidney beans can be used as alternatives, providing a similar texture and taste.
• Yellow Bell Pepper – Any color of bell pepper can be used, such as red, orange, or green, depending on your preference or what’s available.
• Tomato – Diced tomatoes add brightness and acidity to the salad. Cherry tomatoes or grape tomatoes can be used instead of diced tomatoes for a different presentation.
• Cucumber – Cool and refreshing, sliced cucumber adds a crisp texture and a mild, slightly sweet flavor to the salad.
• Black Olives– Briny and salty, black olives add depth of flavor and a contrasting texture to the salad. Kalamata olives or green olives can be used as substitutes, adding a different flavor profile.

Dressing Ingredients Notes

• Olive Oil – Use your favorite light, neutral-flavored oil.
• Dijon Mustard – Adds a tangy and slightly spicy flavor to the dressing, along with a creamy texture. Spicy brown mustard or honey mustard can be used for a different flavor profile.
• White Vinegar – Provides acidity and helps to balance the flavors of the dressing. Apple cider vinegar, red wine vinegar, or lemon juice can be used as alternatives, adding different flavors to the dressing.
• Dried Oregano – Adds a warm, earthy flavor and a hint of bitterness to the dressing. Italian seasoning or dried basil can be used in place of oregano for a slightly different flavor profile.
• Garlic Cloves – Minced garlic adds a pungent, spicy-sweet flavor to the dressing. Garlic powder or garlic paste can be used instead of fresh garlic for convenience.
• Red Pepper Flakes – Adds a hint of heat and a spicy but can be omitted if desired. Cayenne pepper or paprika can be used for a similar level of heat.
• Sea Salt and Freshly Ground Black Pepper – Enhance all of the other flavors. 

Don’t forget to check out my Salad Recipes for more delicious meal ideas!

How To Make Italian Chopped Salad

Get the complete ingredients list and instructions from the recipe card further below.

Pro Tips

• Chop all your vegetables and cube the mozzarella and salami in advance to save time when assembling the salad.
• Chill the salad ingredients and serving plates in the refrigerator before assembling to keep the salad crisp and refreshing.
• Adjust the quantities of ingredients or swap out items based on your preferences or dietary restrictions.
• Start by adding a small amount of dressing to the salad and toss gently. Add more dressing as needed to avoid overdressing the salad.
• Feel free to add other ingredients like artichoke hearts, roasted red peppers, or grilled chicken to make the salad your own.
• Serve the salad with crusty bread or breadsticks to make it a more filling meal.
• Store any leftover salad in an airtight container in the refrigerator for up to three days. Dressing can be stored separately to prevent the salad from becoming soggy.

Delicious Variations

• Mediterranean Twist – Add some crumbled feta cheese, thinly sliced red onion, and chopped fresh parsley. Serve with a lemon-herb vinaigrette.
• Caprese Style – Use cherry tomatoes, fresh basil leaves, and bocconcini (small mozzarella balls). Drizzle with balsamic glaze and olive oil.
• Southwest Flair – Add black beans, corn kernels, diced avocado, and chopped cilantro. Serve with a lime-cumin dressing.
• Greek-Inspired – Use romaine lettuce, cucumber, red onion, kalamata olives, and crumbled feta cheese. Dress with a lemon-oregano vinaigrette.
• Protein-Packed – Add grilled chicken, hard-boiled eggs, or cooked quinoa to make the salad more substantial and filling.
• Vegetarian Delight – Omit the salami and add extra vegetables like bell peppers, carrots, or sugar snap peas for a meat-free option.

Prep And Storage

• Prep Ahead – You can prepare the salad ingredients and dressing ahead of time and store them separately in the refrigerator. Then when you are ready to serve, simply toss the salad with the dressing and enjoy.
• Storage – Store any leftover salad in an airtight container in the refrigerator for up to three days. Store the dressing separately in a sealed container in the refrigerator. If making the salad ahead of time, wait to add the dressing until just before serving so that the salad doesn’t become soggy.
• Freezing – This chopped salad is not suitable for freezing, because the vegetables and cheese may become mushy when thawed. 

FAQs

Similar Recipes

• Italian Pinwheels.
• Italian Beef Sandwiches.
• How To Cook Italian Sausage.
• Easy Wedge Salad.

Serve With

• Crockpot Spaghetti and Meatballs and this salad are a quintessential Italian feast.
• Or, pair it with Chicken Alfredo and Garlic Bread for more delicious Italian-inspired meals.
• Add Grilled Chicken or Air Fryer Shrimp for a protein-packed lunch or dinner.

Recommended Tools

• A large mixing bowl for serving your salad.
• A lidded mason jar for easily mixing the dressing.
• A sharp knife for cutting veggies and meat.
• For the best tools to help make your recipe even easier and more successful, check out my collection of the Best Kitchen Tools on Amazon.

Weight Watchers Points

There are 7 Blue Plan SmartPoints in one serving of this.

Thank you for reading my chopped Italian Salad recipe post. And please come visit again as I continue to slice, dice and dream up affordable Air Fryer recipes, Instant Pot recipes, Southern Recipes, and more. Thanks for supporting Recipes from a Pantry, food blog.

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