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This Italian chopped salad is fresh, vibrant, and full of flavor. It’s made with crisp romaine, juicy tomatoes, briny olives, tangy pepperoncini, savory salami, and creamy mozzarella, all tossed in a light homemade creamy Italian dressing. It’s the perfect side dish or easy main for any Italian-inspired meal.
The one thing our family Italian dinners always have, no matter what’s on the menu, is this incredible Italian chopped salad. It’s a cherished family recipe that’s been lightened up without losing any of its incredible flavor. Made with crisp romaine lettuce, juicy tomatoes, briny olives, tangy pepperoncini, savory salami, and creamy mozzarella all chopped into perfect bite-sized pieces and tossed together with a luscious homemade creamy Italian dressing that brings it all to life.
This salad isn’t just a side, it’s a celebration of flavors and textures that pairs perfectly with any Italian meal! From pasta nights to grilled chicken dinners, it adds that fresh, zesty crunch you didn’t know you were missing. If you want to make it a full meal, just toss in some extra grilled chicken for a boost of protein.
If you’re searching for an authentic, easy Italian salad recipe that everyone will love, you’re in the right place. I’m sharing this lightened-up family recipe so you can bring that classic Italian dinner table magic straight to yours. This salad is easy, fresh, bursting with flavor, and full of heart.
Why This Is The Best Italian Salad
- Flavorful: Each bite is packed with delicious and bold flavors! This salad has the perfect mix of crunchy, creamy, tangy, and savory in every bite.
- So Easy to Make: Just chop, toss, and you’re done! It comes together quickly with fresh and simple ingredients.
- Lightened-Up: This Italian chopped salad recipe is a lighter option, with wholesome ingredients and our homemade creamy Italian dressing.
Ingredients Needed
- Romaine: Chopped romaine lettuce is the base of this Italian salad.
- Chickpeas: Rinse and drain canned chickpeas. They add a boost of protein, fiber, and flavor to this salad! For a crunchy texture in this salad, try our air fryer chickpeas recipe!
- Tomatoes: Sliced tomatoes for a bright, juicy flavor in each bite.
- Cucumber: Diced cucumber for texture and flavor. English cucumbers or Persian cucumbers work best.
- Pepperoncini: Sliced pepperoncini adds a tangy kick that brightens up the salad.
- Red Onion: Thinly sliced red onion for a crisp bite.
- Cheese: Use shredded light mozzarella cheese for a milder flavor, or opt for provolone for a bolder and more savory taste.
- Olives: Use Kalamata olives, regular black olives, or your olives of choice. Make sure they’re pitted and sliced to evenly distribute the flavor.
- Salami: Dice the salami or slice it into thin strips.
- Italian Dressing: Use your favorite store-bought creamy Italian dressing, or make our incredibly delicious homemade creamy Italian salad dressing. It comes together with Greek yogurt, red wine vinegar, olive oil, parmesan cheese, dried oregano, dried basil, Dijon mustard, salt, and pepper.
Find the full measurements in the recipe card below.
Substitutions & Variations
- Chickpeas Substitution: You can swap the chickpeas for white beans like cannellini or Great Northern beans. They add a delicious and creamy flavor to the salad.
- Add Protein: For more protein, add 8 to 10 ounces of fully cooked sliced turkey, chicken, drained canned tuna, or any leftover cooked meats.
- Cheese Options: Don’t want to use shredded mozzarella or provolone cheese? Try fresh pearl mozzarella or a few shavings of parmesan cheese instead.
- Lettuce: You can use a combination of romaine and iceberg lettuce if preferred.
- Basil: You can add chopped fresh basil for a bright and herby flavor.
- Spicy: Spice up the salad by adding 1/4 teaspoon of crushed red pepper flakes.
How To Make Italian Chopped Salad
Step 1: Wash and dry the romaine. Then, chop it and add it to a large bowl.
Step 2: Chop the pepperoncini and pitted olives to evenly distribute the flavor.
Step 3: Top with rinsed and drained chickpeas, halved cherry tomatoes, diced cucumber, chopped pepperoncini, thinly sliced red onion, shredded light mozzarella cheese, chopped olives, and sliced salami.
Step 4: Toss everything in the bowl until evenly distributed.
Step 5: Drizzle with your favorite Italian dressing or our homemade creamy Italian dressing. After that, toss again to coat, serve, and enjoy!
Serving Suggestions
Serve this Italian chopped salad with our creamy Italian dressing for a fresh, flavorful dish that complements just about everything. It’s delicious on its own, but also makes the perfect pairing with our cottage cheese pizza or protein pizza. We especially love it alongside hearty favorites like our Italian turkey meatballs, chicken parmesan meatballs, classic chicken parmesan, or crispy baked eggplant parmesan. It’s equally delicious with Italian turkey meatloaf or our viral Crockpot Marry Me Chicken. It also pairs beautifully with pasta dishes such as Marry Me Chicken pasta, chicken Alfredo linguine, or our rich and creamy cottage cheese Alfredo.
Expert Tips
- Chop the Ingredients: Chop the olives and pepperoncini into small pieces so the flavor is evenly distributed throughout the salad. This way every bite has a little of everything!
- Make It Your Own: Add more of what you love or leave out anything you don’t.
- Serving Tip: To keep everything fresh and crisp, wait to toss the salad with the dressing until you’re ready to serve.
Storage Instructions
This salad is best enjoyed fresh, right after it’s tossed with dressing. If you’re meal prepping, keep the dressing separate and add it right before serving. You can store the salad and dressing in separate airtight containers in the fridge for up to 2 days. It’s perfect for meal prep!
Frequently Asked Questions
What Is Italian Chopped Salad?
Italian chopped salad is a flavorful dish consisting of chopped romaine lettuce, cherry tomatoes, cucumber, pepperoncini, red onion, mozzarella cheese, olives, and salami, all tossed with an Italian dressing. We used our homemade healthy creamy Italian dressing!
Can I Make Italian Salad Ahead Of Time?
Yes! You can prepare all the ingredients in advance on the day of. To keep everything fresh, store each ingredient in a separate airtight container. Keep the dressing in its own container as well. When you’re ready to serve, simply assemble the salad and add the dressing. For the best texture and flavor, toss everything together just before serving.
What’s The Best Dressing To Use?
My favorite is our homemade creamy Italian dressing, but any Italian-style vinaigrette you love will work great!
Can I Make This Italian Salad Vegetarian?
Absolutely! Just omit the salami and load up on extra chickpeas or white beans.
More Italian Recipes To Try!
- Crispy Baked Eggplant Parmesan
- Homemade Healthy Pesto Recipe
- Gluten-Free Italian Turkey Meatballs
- Marry Me Chicken Meatballs
- Homemade Marinara Sauce
If you try this recipe please be sure to leave us a comment and star rating ★★★★★ letting us know how it turns out for you.
ITALIAN CHOPPED SALAD
Ingredients
- 6-8 cups chopped romaine lettuce, about 1 large head
- 15 ounce can of chickpeas, rinsed and drained
- 1 pint cherry tomatoes, halved
- 1 medium diced cucumber
- 1/2 cup sliced pepperoncini, chopped
- 1/2 of a small red onion, thinly sliced or diced
- 1/2 cup shredded light mozzarella cheese or provolone
- 1/3 cup Kalamata olives, chopped
- 2 ounces salami, diced or sliced into thin strips
- 1/3 cup homemade creamy Italian dressing or use your favorite Italian dressing
Instructions
- Wash and dry the romaine. Then, chop it and add it to a large bowl.
- Chop the pepperoncini and pitted olives to evenly distribute the flavor.
- Top with rinsed and drained chickpeas, halved cherry tomatoes, diced cucumber, chopped pepperoncini, thinly sliced red onion, shredded light mozzarella cheese, chopped olives, and sliced salami.
- Toss everything in the bowl until evenly distributed.
- Drizzle with your favorite Italian dressing or our homemade creamy Italian dressing. After that, toss again to coat, serve, and enjoy!
Video
Notes
- Dressing: Use our healthy homemade creamy Italian dressing or your favorite Italian dressing.
- Serving: This recipe makes about 14-15 cups of salad.
- Chickpeas Substitution: You can swap the chickpeas for white beans like cannellini or Great Northern beans.
- Add Protein: For more protein, add 8 to 10 ounces of fully cooked sliced turkey, chicken, or any leftover cooked meats.
- Storage: This salad is best enjoyed fresh, right after it’s tossed with dressing. If you’re meal prepping, keep the dressing separate and add it right before serving. You can store the salad and dressing in separate airtight containers in the fridge for up to 2 days.
- Lettuce: If you’re using hearts of romaine (the smaller trimmed inner parts), you’ll need about 2-3 hearts to equal 6-8 cups chopped.
- Chop the Ingredients: Chop the olives and pepperoncini into small pieces so the flavor is evenly distributed throughout the salad. This way, every bite has a little of everything!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
We hope you love our family’s classic Italian chopped salad. It’s fresh, bold, and bursting with flavor in every bite. This lightened-up version makes the perfect side dish for any Italian-inspired meal. Add some chicken or shrimp to turn it into a satisfying meal.