Italian Chopped Salad is a fresh, zesty explosion of flavor with every bite—think crisp veggies, tangy dressing, and creamy mozzarella all tossed together for the ultimate Italian salad bowl with Mediterranean flair.
This salad is my go-to when I want something bright, crunchy, and not boring. I started making it as a side dish but quickly realized it’s totally satisfying as a full meal—especially when I throw in grilled shrimp or roasted chickpeas. It’s fresh, flavorful, and gives serious antipasto salad vibes in chopped form.
If you love Mediterranean flavors, check out my Beet Salad With Feta and Walnuts or this Mediterranean Green Bean Salad next.
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💖 Why This Recipe Works
- Bold, Zesty Flavors: Tangy red wine vinaigrette + salty olives + creamy cheese = salad that doesn’t feel like a compromise.
- Totally Customizable: Add or skip proteins, veggies, or heat—it’s endlessly flexible.
- Meal-Prep Friendly: Layer in a jar or keep dressing on the side for crisp, easy lunches.
- High Protein + Low Carb Friendly: Just skip the croutons for a low-carb twist—it’s easy to adapt.
⭐ Star Ingredients
- Romaine Lettuce: My go-to for crunch—it holds up beautifully to all the juicy toppings.
- Salami & Mozzarella: These bring that creamy-salty Italian deli energy I love. I go for mozzarella pearls and thin salami slices.
- Banana Peppers (Pepperoncini): My flavor secret weapon. Their tangy, briny bite cuts through the richness and totally wakes up the bowl. I always toss in a few extra!
- Red Onion & Homemade Dressing: The red onion adds a sharp bite, and the zesty vinaigrette (red wine vinegar, Dijon, herbs) ties it all together.
📖 Substitutions & Variations
- Bolder Greens: Swap in arugula or kale for a peppery bite.
- Vegetarian Version: Skip the salami—add grilled halloumi or marinated chickpeas.
- Cheese Swap: Provolone or shaved Parmesan works beautifully here too.
- Crunch Swap: Skip croutons and add roasted seeds or parmesan crisps for a low-carb crunch.
- Protein Boost: Try grilled chicken, shrimp, or my Thin Sliced Air Fryer Chicken.
- No-Lettuce Cups: Mix chopped cucumber, cherry tomatoes, olives, and mozzarella—then scoop into bell pepper halves or ramekins for a crunchy, low-maintenance twist.
🔪 How To Make Italian Chopped Salad
- Step 1: Start with chopped romaine lettuce and halved cherry tomatoes in a large bowl or on a serving platter.
- Step 2: Layer on diced cucumber and green bell pepper, cubed mozzarella, sliced salami, thin red onion, black olives, banana peppers, and chopped basil and parsley.
- Step 3: Whisk or blend together olive oil, red wine vinegar, Dijon mustard, lemon juice, garlic, oregano, salt, pepper, and a pinch of sugar until smooth.
- Step 4: Drizzle dressing over the salad, toss gently, and serve immediately while fresh and crisp.
💡 Meal Prep Tip: Want to prep ahead? Layer ingredients in a mason jar—dressing on the bottom, then crunchy veggies (cucumber, onion), followed by salami and mozzarella, and lettuce last. Shake just before serving!
👩🍳 Expert Tips
- Use Fresh Herbs: Basil and parsley make a huge difference.
- Chop Everything Small: This is key for that true chopped-salad magic—every bite hits all the right notes.
- Mix Dressing Well: I always shake it up in a mason jar until creamy.
- Bariatric Tip: Start with ½ to 1 cup servings and go heavier on soft textures like mozzarella and cucumber. Skip extra-crunchy bits if needed.
💭 FAQs
Yes! Prep everything and store separately from the dressing. Toss just before serving.
Grilled chicken, chickpeas, shrimp, or even turkey pepperoni work well.
It can be! Just double-check your salami and dressing ingredients to make sure they're certified gluten-free.
Sure—just skip the cheese or use a dairy-free mozzarella alternative.
Place any leftovers in the refrigerate for up to 2-3 days. Ensure the salad is stored in a tightly sealed container to maintain freshness and crispness.
💖 Serving Suggestions
- Thin Sliced Air Fried Chicken: For an easy protein-packed lunch.
- Paprika Shrimp: Tossed right on top for a Mediterranean twist.
- Roasted Chickpeas: Crunchy, plant-based, and perfect with that zesty dressing.
- Sourdough Focaccia or Bagel Chips: If you want to carb it up on the side.
- Pair it with my Bariatric-Friendly Ricotta Bake for a soft, protein-rich side that’s great post-op.
🍽 More Mediterranean Recipes To Try
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Italian Chopped Salad
Ingredients
- 4 cups Romaine Lettuce chopped
- 1 cup Cherry Tomatoes halved
- 1 cup Cucumber diced
- ½ cup Red Onion thinly sliced
- ½ cup Black Olives pitted and sliced
- ½ cup Fresh Mozzarella Cheese cubed
- ½ cup Green Bell Peppers diced
- ¼ cup Banana Peppers sliced
- ¼ cup Salami sliced
- 2 tablespoons Fresh Basil chopped
- 2 tablespoons Fresh parsley chopped
- ½ cup Extra Virgin Olive Oil preferably labeled "extra-light tasting"
- ¼ cup Red Wine Vinegar
- 1 Garlic Clove minced
- 1 teaspoon Dijon Mustard
- 2 tablespoons Fresh Lemon Juice from 1 or 2 lemons
- ½ teaspoon Dried Oregano
- ½ teaspoon Sea Salt
- ½ teaspoon Black Pepper
- 1 Tablespoon Sugar
Instructions
For The Dressing
- In a deep glass or mixing bowl, combine the extra-virgin olive oil, red wine vinegar, minced garlic, Dijon mustard, fresh lemon juice, dried oregano, sea salt, black pepper, and sugar. Use an immersion blender to thoroughly mix the dressing until smooth and well combined. Alternatively, you can whisk vigorously by hand.
For The Salad
- Prepare a salad by chopping lettuce, dicing cucumber and bell pepper, cubing mozzarella, slicing salami, red onion, black olives, and banana peppers, and chopping basil and parsley.
- In a large serving bowl or platter, assemble the salad in layers as follows: Start with the chopped Romaine lettuce. Layer the halved cherry tomatoes. Add the diced green bell peppers and cucumbers
- Scatter the cubed mozzarella cheese and sliced salami. Arrange the thinly sliced red onions and sliced black olives. Place the banana peppers on top. Sprinkle the chopped basil and parsley over the salad. Place the banana peppers on top.
- Sprinkle the chopped basil and parsley over the salad.
- Pour the prepared zesty dressing over the layered salad.
- Toss the salad gently to combine all the ingredients and evenly coat with the dressing. Serve hearty Italian Chopped Salad immediately as a main dish or side salad.
Notes
- Use Fresh Herbs: Basil and parsley make a huge difference.
- Chop Everything Small: This is key for that true chopped-salad magic—every bite hits all the right notes.
- Mix Dressing Well: I always shake it up in a mason jar until creamy.
- Bariatric Tip: Start with ½ to 1 cup servings and go heavier on soft textures like mozzarella and cucumber. Skip extra-crunchy bits if needed.
This salad is a flavor-packed fiesta in every bite! The combination of fresh veggies, savory salami, and zesty dressing is simply irresistible. A delightful twist on the classic Italian salad!