This vibrant Italian Chopped Salad is a flavor-packed, no-cook meal perfect for lunch or dinner. Loaded with crisp romaine, colorful veggies, creamy mozzarella, zesty salami, and a bold red wine vinaigrette, it’s as satisfying as it is beautiful. Easy to prep ahead and tossed together in minutes, it’s a crowd-pleaser whether served solo or paired with your favorite Italian dishes.

Full Recipe:

Ingredients

Yield: 4 servings | Prep Time: 25 minutes | Total Time: 25 minutes

For the Salad:

1 head romaine lettuce, roughly chopped
1 cup chopped radicchio lettuce
8 ounces fresh mozzarella, cut into ¼-inch cubes
4 ounces dry Italian salami, cut into matchsticks
1 (15-ounce) can chickpeas, rinsed and drained
1 (2.25-ounce) can sliced black olives, rinsed and drained
1 yellow bell pepper, diced
½ English cucumber, diced
6 pepperoncini, sliced
1 cup halved grape tomatoes
⅓ cup chopped red onion
½ cup shaved Parmesan

For the Dressing:

½ cup extra virgin olive oil
3 tablespoons red wine vinegar
2 teaspoons Dijon mustard
1 clove garlic, grated
¾ teaspoon dried oregano
⅛ teaspoon crushed red pepper flakes
Kosher salt and freshly ground black pepper, to taste

Directions

Step 1:
In a large bowl, combine romaine and radicchio. Top with mozzarella, salami, chickpeas, olives, bell pepper, cucumber, pepperoncini, tomatoes, and red onion.

Step 2:
In a medium bowl, whisk together olive oil, red wine vinegar, Dijon, garlic, oregano, and red pepper flakes. Season with salt and pepper to taste.

Step 3:
Pour the dressing over the salad just before serving. Toss gently to combine and top with shaved Parmesan.

Nutrients (Estimated per serving)

Calories: ~400
Fat: 30g
Protein: 18g
Carbohydrates: 18g
Fiber: 5g
Sodium: ~850mg

Why This Salad Is a Standout

What makes this salad truly exceptional is how effortlessly it blends convenience, nutrition, and taste. Every component is either fresh or shelf-stable, making it easy to throw together even on a busy weekday. No cooking is required, and it comes together in under 30 minutes—making it the perfect meal prep option or last-minute dish for entertaining.

Moreover, this salad fits into multiple dietary lifestyles. It’s naturally gluten-free, can be made vegetarian by omitting the salami, and can be tailored for low-carb or keto eaters by reducing the chickpeas and adjusting the dressing accordingly. Its adaptability and the richness of its ingredients make it both family-friendly and suitable for special occasions.

Flavor Profile and Texture

Italian Chopped Salad is a medley of tastes and textures. The romaine and radicchio form the crunchy, bitter-savory base, which is then layered with sweet bell peppers, refreshing cucumbers, and tangy grape tomatoes. Salty components like olives, shaved Parmesan, and salami inject richness and complexity, while chickpeas provide plant-based protein and creamy density. The pepperoncini contribute just enough spice and pickled zing to elevate the dish without overwhelming it.

The vinaigrette plays a key role—it’s a classic combination of extra virgin olive oil and red wine vinegar, enhanced with Dijon mustard, garlic, oregano, and chili flakes. It’s punchy yet balanced, cutting through the richness of the cheeses and meats while tying all the components together.

Health Benefits

Italian Chopped Salad is more than just a tasty dish—it’s also nutrient-dense and packed with health benefits. The combination of vegetables provides an array of vitamins and antioxidants. Romaine lettuce and bell peppers are excellent sources of Vitamin A and C, while chickpeas offer fiber and plant protein. Tomatoes and cucumbers provide hydration and additional minerals, while the olive oil in the dressing adds heart-healthy fats and anti-inflammatory properties.

This salad is also rich in protein from the salami, chickpeas, mozzarella, and Parmesan, making it a satisfying and energizing meal. The high fiber content helps with digestion and keeps you full longer. And since it’s customizable, you can easily adjust the fat, sodium, or carb content to suit your dietary preferences.

Meal Prep and Storage

This salad is excellent for meal prep because the ingredients hold up well after chopping and mixing—especially if the dressing is stored separately and added just before serving. The chopped nature also makes it ideal for packing in lunch containers. Simply layer the ingredients with the dressing at the bottom of the jar and lettuce at the top for a no-soggy solution.

It also pairs beautifully with a wide range of mains or can be served as a light dinner with warm crusty bread. If you’re entertaining, you can double the recipe and offer it as a robust starter or side dish to pasta, pizza, or grilled meats.

Serving Suggestions

Pair with Pizza or Pasta: Serve alongside a classic Margherita pizza or a pasta dish like fettuccine Alfredo for a balanced meal.
Protein Boost: Add grilled chicken, tuna, or roasted chickpeas for even more protein.
Bread Companion: Serve with garlic bread or ciabatta for a comforting finish.
As a Wrap: Turn this into a wrap using whole grain or gluten-free tortillas for a grab-and-go lunch.

Customizing the Salad

One of the greatest advantages of this recipe is how easily it can be customized. You can swap out ingredients based on what’s in season or available in your pantry.

Vegetarian Option: Omit the salami and add roasted red peppers or marinated artichokes.
Low-Carb Version: Skip the chickpeas and reduce the tomatoes to lower the carb count.
Spicy Variation: Add more pepperoncini or a dash of hot sauce to the dressing.
Cheese Alternatives: Try feta or provolone in place of mozzarella and Parmesan for a different profile.

Nutritional Breakdown

This salad comes in at approximately 400 calories per serving, making it a satisfying meal without overdoing it. With around 30 grams of fat—mostly from heart-healthy olive oil and dairy—it offers great satiety. The 18 grams of protein make it substantial enough for lunch or dinner, and with about 18 grams of carbohydrates and 5 grams of fiber, it fits nicely into balanced eating plans.

The sodium is moderate, largely coming from the salami, cheese, and olives. You can control this by using low-sodium chickpeas and moderating the amount of cured meats or cheese.

Origin and Cultural Influence

While the chopped salad concept has become a staple in American delis and cafés, the Italian Chopped Salad is a nod to traditional Italian antipasti platters. These platters often feature cured meats, cheeses, pickled vegetables, and olives—ingredients that have made their way into this hearty salad bowl. It’s a wonderful example of how Italian culinary heritage has been adapted in modern kitchens around the world, blending old-world flavors with new-world convenience.

Reasons to Love This Salad

Quick and Easy: No cooking required and ready in 25 minutes or less.
Flavor-Packed: Every bite has a mix of savory, spicy, tangy, and creamy.
Versatile: Enjoy as a meal, a side, or turn it into a wrap.
Meal-Prep Friendly: Stays fresh in the fridge and stores well without wilting.
Customizable: Adjust ingredients to match dietary needs or preferences.
Seasonal Flexibility: Works year-round with seasonal veggie swaps.

Conclusion

Italian Chopped Salad isn’t just a salad—it’s a celebration of bold flavors, colorful ingredients, and satisfying textures. With its no-cook simplicity, impressive nutrition, and crowd-pleasing potential, it’s the kind of recipe you’ll come back to again and again. Whether you’re prepping lunches for the week, hosting a casual dinner, or just looking for a delicious way to eat more vegetables, this salad delivers. It brings the essence of Italy into every bite and proves that wholesome meals don’t have to be complicated. For busy weeknights, festive gatherings, or refreshing solo dinners, this Italian Chopped Salad is your go-to recipe for freshness, flavor, and flair.

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