Italian Chopped Salad

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Italian Chopped Salad is a vibrant and flavorful salad packed with fresh vegetables, protein, and cheese. A delicious and flavorful meal perfect for any day of the week.

An Italian Chopped Salad featuring tomatoes, lettuce, and chickpeas in a white bowl.

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Is Italian Dressing Really from Italy?

Like many “Italian” foods enjoyed in the United States, Italian dressing– a mix of oregano, olive oil, vinegar, and spices- was not invented in Italy. Rather, two American restaurant owners claimed to have invented it- Phillip Sollomi, founder of Wish Bone, and Ken Hanna, founder of Ken’s Steakhouse.

While the dressing may not be authentically Italian, it’s still a clear favorite condiment in many people’s refrigerators.

Why This Hearty Italian Chopped Salad Recipe is a Keeper

  • 10 Minute Meal: Just prepare the ingredients, toss them together, and enjoy! It is a great salad recipe to try.
  • Easy Ingredients: All of the ingredients for this hearty side salad are pantry staples or found easily in your local grocery store.
  • Adaptable: Add or remove anything you’d like with this easy salad recipe. Add all of the ingredients to a bowl and create a salad is perfect for your family. It is easy to make this salad ahead. Add the dressing before your are ready to serve your salad.

If you’re looking for more salad recipes, try these: Spaghetti Squash Salad, Greek Salad, and Strawberry Poppyseed Salad.

How Do I Make the Perfect Salad?

A picture of the vinaigrette being poured over the finished meal.

When you prepare your ingredients, make sure they’re finely chopped to ensure a delicious salad. Slice the red onion thinly to give it a crispy texture that isn’t too overbearing, along with the dry Italian salami to disperse the flavor. You can dice the ingredients to make them even smaller.

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Chopped Salad Ingredients

A cutting board with ingredients, including meat, vegetables, and chickpeas.
  • Fresh Salad Greens: Make sure to wash your greens before preparing them. Using fresh vegetables from your garden is also a great choice if you have any.
  • Meats and Cheeses: This recipe uses a blend of Italian meats and cheeses- salami, mozzarella, and pepperoncini.
Bowls of ingredients sit on a wooden cutting board for an Italian Chopped Salad.

See the recipe card below for a complete list of the ingredients with measurements.

Variations and Substitutions to Make this Recipe

This chopped salad is a salad that you can customize. This tiktok favorite can be made with your favorite ingredients for the best Italian salad. You’ll want to eat this salad again and again.

  • Protein: If you want, feel free to use more protein, like prosciutto or grilled chicken for this hearty salad.
  • Chopped Salad Ingredients: Add more vegetables to the salad, like cucumbers, artichoke hearts, bell peppers, and kalamata olives. Season with dried oregano.

How to Make Chopped Italian Salad

This hearty Italian chopped salad recipe is packed full of flavor, including chopped red onion and salty salami. The best part is you can make this recipe in a few simple steps. Just assemble the salad ingredients together, pour the dressing, and enjoy!

These are the basic steps for making this absolutely delicious chopped Italian salad. Refer to the full, printable recipe card below for detailed instructions.

Four pictures illustrating the preparation of an Italian Chopped Salad with meat, tomatoes, and chickpeas.

Step 1: Combine Ingredients

Clean, wash and chop the ingredients. In a large bowl add vegetables, chickpeas, mini mozzarella balls, Italian dry salami, and provolone cheese, and toss to combine the big salad.

Step 2: Make the Delicious Dressing

Make the dressing by whisking the dressing ingredients and add to a jar with a tight-fitting lid. Shake vigorously until fully combined.

Step-by-step guide on preparing a delicious Italian Chopped Salad.

Step 3: Add Dressing and Toss the Awesome Salad

Pour the dressing on top of the salad and toss. Season with salt and pepper if wanted.

A series of photos showing how to make dressing in a mason jar.

Italian Chopped Salad FAQs

It’s best to pour this delicious dressing over the salad immediately after making it. However, if you serve the salad and not all of your guests want dressing, keep the dressing on the table for them to use as desired. So you can keep the dressing separately.

Because it contains cheese, this favorite Italian salad should be eaten within 3 days. Cover in saran wrap and refrigerate to store.

Homemade Italian dressing will last for 2-4 weeks when refrigerated.

A black spoon with an Italian Chopped Salad on it.

Expert Tips to Make this Delicious Salad and Salad Dressing

  • Legumes: You can try adding different legumes to this salad. For instance, try lentils or garbanzo beans instead of chickpeas.
  • Lettuce: While you can use any crisp lettuce in this recipe, you can make this salad with radicchio, a bitter red lettuce popular in many Italian dishes. If you can’t find it, chopped romaine lettuce or chopped iceberg lettuce works fine for this refreshing salad.
  • Dressing: If you don’t want to use Italian dressing, whisk together a red wine vinaigrette works fine for this great salad.

What to Serve with the Best Italian Salad

An Italian Chopped Salad featuring tomatoes, lettuce, and chickpeas in a white bowl.
5 from 9 votes

Italian Chopped Salad

Yield: 4 servings
Prep: 10 minutes
Total: 10 minutes
Italian Chopped Salad is a vibrant and flavorful salad packed with fresh vegetables, protein, and cheese. A delicious and flavorful meal perfect for any day of the week.
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Ingredients

Salad

  • 1 Lettuce, 1 head chopped
  • 1 pint Cherry tomatoes, halved
  • ½ Red onion, thinly sliced
  • 15.5 ounces Chickpeas, 1 can, rinsed and drained
  • 6 ounces Mini mozzarella balls
  • 5 ounces Dry Italian salami, chopped
  • 5 ounces provolone cheese, chopped
  • 6 Pepperoncini, stemmed and chopped

Italian Dressing

  • ½ cup Olive oil
  • 3 tablespoons White wine vinegar
  • 1 tablespoon Mayonnaise
  • 1 teaspoon Sugar
  • 1 clove Garlic, grated
  • 1 teaspoon Lemon juice
  • 1 teaspoon Italian Seasoning Blend
  • ½ teaspoon Salt

Instructions

  • Add all of the salad ingredients to a large bowl and toss to combine.
  • Add all of the salad dressing ingredients to a jar with a tight fitting lid. Shake vigorously until fully combined.
  • Drizzle salad dressing over salad.

Expert Tips

  • Legumes: You can try adding different legumes to this salad. For instance, try lentils instead of chickpeas.
  • Lettuce: While you can use any lettuce in this recipe, you can try radicchio, a bitter red lettuce popular in many Italian dishes.

Estimated Nutritional Information

Calories: 887kcal | Carbohydrates: 43g | Protein: 38g | Fat: 65g | Saturated Fat: 18g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 30g | Trans Fat: 0.1g | Cholesterol: 72mg | Sodium: 1485mg | Potassium: 995mg | Fiber: 11g | Sugar: 13g | Vitamin A: 1608IU | Vitamin C: 34mg | Calcium: 530mg | Iron: 6mg
The nutritional information provided are estimates. To learn more about how I calculate this information go to www.itisakeeper.com/about-its-a-keeper/privacy-disclosure-policies/
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Course: Side Dish
Cuisine: Italian

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