30 Minute Meals

Italian Chopped Salad

Prep

10 minutes

Yield

4 as a side salad (2 as a large salad)

🥗 Move over, boring salads! This Italian chopped salad packs all your favorite sandwich fixings into one crunchy, satisfying bowl - ready in 10 minutes and infinitely customizable with whatever’s in your fridge.

This Italian Chopped Salad reminds me of those delicious Subway or deli sandwiches you get when you need something filling and satisfying. It is packed with veggies and a delicious dijon mustard dressing that wraps it all together. This salad is great for a side dish, a meal, or even your next BBQ .

Quick: Make this recipe in only 10 minutes.
Versatile: Swap out any of the veggies for whatever you like or have on hand.
Healthy: This salad is made with whole, healthy ingredients.

🍲 Ingredients

Pepperoncini – If you don’t like a little kick, you can skip these, but I find that when thinly sliced, pepperoncini adds such a delicious flavor to this Italian chopped salad.

Lettuce – Romaine or iceberg lettuce gives this salad the best crunch, but you could totally swap it for spinach, mixed greens, or whatever you prefer.

Make the dressing by whisking the ingredients together or shaking them in a mason jar and set aside.
Make the salad by combining all of the ingredients and drizzle the dressing over. Toss and serve!

🗒 Tips and Tricks

Chopping: Cut ingredients into similar-sized pieces for the best eating experience.
Dressing: Make extra dressing to keep in the fridge for quick salads all week.
Serving: Chill all ingredients before assembling for the crispest texture.
Preparation: Prep components ahead of time and assemble just before serving.

🗒 Variations

Use what you already have and love for this recipe.

Cheese: Any Italian cheese works – try provolone, asiago, or fresh mozzarella pearls. If you are dairy-free, you can use a vegan cheese of your choice.
Greens: Swap romaine for radicchio or a mix of Italian greens for an authentic flavor.
Protein: Add cannellini beans for a vegetarian protein option.
Vegetables: Bell peppers, artichoke hearts, or roasted red peppers make great additions.

🗒 Best served with

Pita Pocket Recipe: The Oven Method
Creamy Greek Chickpea Soup
Vegan Italian Wedding Soup
Creamy Vegan Tortellini Soup

👝 How to Store Leftovers

Undressed salad components can be stored in an airtight container in the refrigerator for up to 3 days. Keep the dressings separate and combine them just before serving.

🤔 Common Questions

Traditional Italian chopped salad typically includes lettuce, olives, tomatoes, cucumber, cheese (usually parmesan or mozzarella balls), pepperoncini, onions, and sometimes chopped salami. The dressing is usually a simple vinaigrette with Italian herbs.

It simply means that all the ingredients, including the lettuce, are chopped up small. This allows for the dressing to get into every inch of the salad and creates a more uniform eating experience where you get a bit of everything in each bite.

Traditionally, Italians serve salad at the end of the meal to cleanse the palate. However, in modern dining, it’s perfectly acceptable to enjoy salad before, during, or after the main course – whatever you prefer!

Add protein like grilled chicken, tuna, chickpeas, or salami. To make it more substantial, add additional vegetables or even pasta.

Yes! Prepare all components separately and store them in the refrigerator. Combine everything except the dressing up to a few hours before the party, then add dressing just before serving to maintain the best texture.

Italian Chopped Salad

Video

Ingredients1x2x3x

10 slices vegan or regular salami, cut into matchsticks
1 cup chopped cucumber
1 pint baby tomatoes, quartered
½ cup thinly sliced red onion
½ cup black olives, chopped
½ cup shaved parmesan cheese
6 cups chopped iceberg or romaine lettuce
8-10 pepperoncini, thinly sliced

Dressing

2 tbsp grainy or dijon mustard
2 tbsp red wine vinegar
6 tbsp olive oil
1 tbsp liquid honey
1 tsp salt
½ tsp ground pepper
1 garlic clove, grated or pressed
½ tsp chili flakes

Instructions

Make the dressing by whisking the ingredients together or shaking in a mason jar and set aside.
Make the salad by combining all of the ingredients and drizzle the dressing over. Toss and serve!

Notes

Make this salad as the perfect side to any main protein OR serve this salad for two people and top with a protein for a main dish!
You can certainly meal prep this salad BUT keep the dressing in a separate container until ready to eat. Then, add the dressing, toss and serve.
If you love the dressing in our salad, you will probably enjoy this recipe too Olivia Wilde Viral Dressing Recipe (Winter Chopped Salad)

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Italian Chopped Salad

Ingredients

10 slices vegan or regular salami, cut into matchsticks
1 cup chopped cucumber
1 pint baby tomatoes, quartered
½ cup thinly sliced red onion
½ cup black olives, chopped
½ cup shaved parmesan cheese
6 cups chopped iceberg or romaine lettuce
8-10 pepperoncini, thinly sliced

Dressing

2 tbsp grainy or dijon mustard
2 tbsp red wine vinegar
6 tbsp olive oil
1 tbsp liquid honey
1 tsp salt
½ tsp ground pepper
1 garlic clove, grated or pressed
½ tsp chili flakes