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Italian Chopped Salad Recipe: A Flavorful & Healthy Classic

If you’re looking for a fresh, vibrant, and satisfying salad, this Italian Chopped Salad is the perfect choice! Packed with crisp greens, crunchy vegetables, savory meats, cheese, and a tangy homemade dressing, this dish is easy to make, full of flavor, and incredibly nutritious.

Whether you’re serving it as a light lunch, a side dish, or a meal prep option, this salad is versatile and can be customized with your favorite ingredients. Let’s dive into this delicious Italian-inspired recipe!

Why You’ll Love This Italian Chopped Salad

✔ Quick & Easy – Ready in just 15 minutes!
✔ Loaded with Flavor – A perfect balance of crunchy, tangy, and savory.
✔ Healthy & Nutritious – High in fiber, protein, and healthy fats.
✔ Customizable – Swap ingredients to suit your taste.
✔ Meal-Prep Friendly – Stays fresh in the fridge for 2-3 days.

Ingredients

For the Salad:

• 1 head romaine lettuce, chopped

• 1 cup radicchio, chopped (optional for color and bitterness)

• 1 cup cherry tomatoes, halved

• 1/2 red onion, thinly sliced

• 1/2 cup kalamata or black olives, sliced

• 1/2 cup pepperoncini peppers, sliced

• 1/2 cup cucumber, diced

• 1/4 cup red bell pepper, chopped

• 1/2 cup garbanzo beans (chickpeas), drained and rinsed

• 1/2 cup shredded mozzarella or provolone cheese

• 1/4 cup Parmesan cheese, grated

• 1/2 cup salami or pepperoni, chopped (optional)

• 1/2 cup grilled chicken, diced (optional for extra protein)

For the Italian Dressing:

• 1/4 cup extra virgin olive oil

• 2 tbsp red wine vinegar

• 1 tbsp lemon juice

• 1 tsp Dijon mustard

• 1 clove garlic, minced

• 1/2 tsp dried oregano

• 1/2 tsp dried basil

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1/2 tsp honey or maple syrup (optional for a hint of sweetness)

Instructions

Step 1: Prepare the Ingredients

1. Chop the romaine and radicchio into bite-sized pieces and place them in a large salad bowl.

2. Slice and dice the remaining vegetables – cherry tomatoes, cucumbers, red bell pepper, olives, red onion, and pepperoncini.

3. Drain and rinse the chickpeas, then add them to the salad.

4. If using, chop the salami, pepperoni, or grilled chicken into small pieces.

Step 2: Make the Italian Dressing

1. In a small bowl or mason jar, whisk together olive oil, red wine vinegar, lemon juice, and Dijon mustard.

2. Add garlic, oregano, basil, salt, and black pepper.

3. For a touch of sweetness, mix in honey or maple syrup.

4. Whisk until well combined or shake in the jar until emulsified.

Step 3: Assemble the Salad

1. Add all chopped vegetables, meats, and cheeses to the salad bowl.

2. Drizzle with the homemade Italian dressing and toss to coat everything evenly.

3. Sprinkle with grated Parmesan for extra flavor.

Step 4: Serve & Enjoy!

Serve immediately as a main dish or side salad. If meal prepping, store in an airtight container with the dressing separate until ready to eat.

Tips for the Best Italian Chopped Salad

✔ Use Fresh Ingredients – Crisp lettuce and ripe veggies make all the difference.

✔ Let the Flavors Marinate – Toss the salad with dressing and let it sit for 5-10 minutes before serving for extra flavor.

✔ Add Crunch – Top with croutons or toasted pine nuts for texture.

✔ Make It Vegetarian – Skip the meats and add more chickpeas or white beans for plant-based protein.

✔ Swap the Dressing – Try balsamic vinaigrette or a creamy Italian dressing for a different twist.

Health Benefits of This Salad

✅ High in Fiber – Loaded with fresh veggies and chickpeas for digestive health.
✅ Rich in Healthy Fats – Olive oil provides heart-healthy monounsaturated fats.
✅ Good Source of Protein – Adding chicken, salami, or chickpeas fills it.
✅ Low in Carbs – Great for those following a low-carb or keto-friendly diet.

Frequently Asked Questions

1. Can I make this salad ahead of time?
Yes! Keep the dressing separate until serving to prevent sogginess.

2. What can I use instead of romaine lettuce?
Try iceberg, spinach, or kale for a different texture.

3. Can I use store-bought Italian dressing?
Of course! But homemade dressing gives the best fresh flavor.

4. How long does this salad last in the fridge?
It stays fresh for 2-3 days when stored properly.

Final Thoughts

This Italian Chopped Salad perfectly balances flavors and textures, making it a go-to meal for any occasion. Whether you’re making it for lunch, dinner, or meal prep, it’s sure to be a hit!

Try it today and enjoy a delicious, healthy, and satisfying salad! 🥗🇮🇹