Italian Chopped Salad: A Fresh, Flavor-Packed Classic

A well-made salad has the power to turn an ordinary meal into something truly memorable, and an Italian Chopped Salad does exactly that. Bursting with vibrant colors, crisp textures, and bold Mediterranean flavors, this dish captures the heart of Italian cuisine in every bite. It’s the kind of salad that feels hearty enough to be a meal on its own, yet light enough to pair beautifully with pasta, pizza, or grilled meats.

Imagine a medley of crunchy romaine, juicy tomatoes, briny olives, sharp red onions, creamy mozzarella, and zesty salami — all finely chopped and tossed in a bright Italian dressing. Each forkful delivers a perfect balance of freshness, tang, and richness. The best part? It’s incredibly easy to make and endlessly customizable. Whether served for a casual lunch, a dinner party, or a quick weeknight meal, Italian Chopped Salad is a guaranteed crowd-pleaser that tastes like it came straight from a cozy trattoria in Rome.

Ingredients Needed

Here’s a breakdown of the ingredients you’ll need, along with approximate calorie counts per serving:

Ingredient	Quantity	Calories (approx.)
Romaine lettuce (chopped)	4 cups	32
Radicchio or iceberg lettuce (optional)	1 cup	10
Cherry tomatoes (halved)	1 cup	25
Cucumber (diced)	1 cup	16
Red onion (thinly sliced)	¼ cup	15
Kalamata olives (sliced)	¼ cup	60
Roasted red peppers (chopped)	¼ cup	25
Mozzarella pearls or cubed cheese	½ cup	160
Genoa salami (chopped)	½ cup	200
Chickpeas (rinsed and drained)	1 cup	210
Fresh basil (chopped)	2 tbsp	5
Olive oil	3 tbsp	360
Red wine vinegar	2 tbsp	6
Dijon mustard	1 tsp	10
Dried oregano	½ tsp	3
Salt and black pepper	To taste	0
Total (per serving, ~2 cups)	—	280–320 calories

Step-by-Step Cooking Instructions

1. Prep the greens:
   Wash and dry the romaine lettuce and radicchio thoroughly. Chop them into small, bite-sized pieces and place them in a large mixing bowl.
2. Add the vegetables:
   Toss in the cherry tomatoes, cucumber, red onion, olives, and roasted red peppers. These add texture, color, and crunch.
3. Include the proteins and extras:
   Add the chickpeas, mozzarella cubes, and chopped salami. You can also include pepperoncini slices or artichoke hearts for extra tang.
4. Prepare the dressing:
   In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, dried oregano, salt, and black pepper until emulsified.
5. Toss the salad:
   Pour the dressing over the chopped ingredients and toss everything together gently but thoroughly, ensuring every piece is coated.
6. Finish and serve:
   Sprinkle chopped fresh basil on top and give it a final toss. Serve immediately for the crispest texture or let it chill for 10–15 minutes for the flavors to meld.

Tips for Customizing the Recipe

• Make it vegetarian: Skip the salami and add more chickpeas, roasted red peppers, or grilled artichokes for protein and heartiness.
• Add a twist: Try using prosciutto, grilled chicken, or tuna for a different flavor profile.
• Cheese swap: Replace mozzarella with provolone, feta, or shaved Parmesan for variety.
• Extra crunch: Add homemade croutons, toasted pine nuts, or sunflower seeds for extra texture.
• Dressing variation: Use balsamic vinaigrette or a lemon-garlic dressing for a lighter version.
• Meal prep tip: Store the salad and dressing separately in airtight containers to keep it fresh for up to 3 days.

Nutritional Information (Per Serving, Approx.)

Nutrient	Amount
Calories	300 kcal
Carbohydrates	14 g
Protein	16 g
Fat	22 g
Saturated Fat	6 g
Fiber	4 g
Sodium	550 mg
Sugar	3 g

Serving Suggestions

• Serve as a main course salad for a light lunch or dinner.
• Pair with spaghetti, lasagna, or grilled chicken for a full Italian-style meal.
• Serve it alongside garlic bread or focaccia for extra indulgence.
• Present in a large wooden bowl and sprinkle fresh Parmesan on top before serving for an authentic touch.
• Perfect for summer picnics, potlucks, and meal prep lunches — it stays crisp and flavorful for hours.

FAQs

1. What makes a salad “chopped”?

A “chopped salad” means all the ingredients — from lettuce to vegetables, meats, and cheeses — are finely chopped into small, even pieces before mixing. This ensures every bite includes a perfect combination of flavors and textures.

2. Can I make Italian Chopped Salad ahead of time?

Yes! You can prepare the ingredients ahead of time and store them separately in airtight containers. For best results, add the dressing right before serving to keep the greens crisp and fresh.

3. What kind of dressing goes best with Italian Chopped Salad?

A zesty Italian vinaigrette made from olive oil, red wine vinegar, Dijon mustard, and herbs is the classic choice. However, you can also use balsamic vinaigrette or a light lemon-garlic dressing for a refreshing twist.

4. How can I make this salad vegetarian or vegan?

To make it vegetarian, skip the salami and use more chickpeas or roasted veggies. For a vegan version, replace mozzarella with vegan cheese or omit it entirely and use a vegan-friendly dressing.

5. What protein can I add to make it a full meal?

You can easily turn Italian Chopped Salad into a hearty main dish by adding grilled chicken, shrimp, tuna, or even tofu. These proteins pair beautifully with the Mediterranean flavors.

Conclusion

Few dishes embody freshness and flavor like a well-made Italian Chopped Salad. Each bite bursts with the essence of Mediterranean cuisine — crisp vegetables, savory meats, creamy cheese, and a tangy vinaigrette that ties everything together. It’s simple yet satisfying, light yet full of personality.