Go Back
–+ servings
Italian salad in a bowl.

Italian Chopped Salad

Angela Milnes
Savor the vibrant flavors of this Italian Chopped Salad! Packed with crisp lettuce, juicy tomatoes, olives, and a medley of Italian-inspired ingredients.
5 from 4 votes
Print Recipe Pin Recipe Rate this Recipe
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Salads
Cuisine Italian
Servings 3 Servings
Calories 515 kcal

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.

Nutrition

Serving: 1gCalories: 515kcalCarbohydrates: 16gProtein: 9gFat: 47gSaturated Fat: 9gPolyunsaturated Fat: 5gMonounsaturated Fat: 32gCholesterol: 22mgSodium: 1493mgPotassium: 540mgFiber: 4gSugar: 9gVitamin A: 6378IUVitamin C: 54mgCalcium: 167mgIron: 2mg
Print Recipe Pin Recipe Rate this Recipe
Tried this recipe?Let us know how it was!