Italian Chopped Salad

For a fresh lunch or dinner that's so easy to prep, this Italian Chopped Salad is just what you’re looking for. With just a handful of ingredients that are loaded with flavor, it's a salad that works well to meal prep to eat all throughout the week!

Is there anything better than a fresh, colorful salad that screams flavor? This Italian Chopped Salad recipe is your answer for a quick and easy meal that doesn’t skimp on taste or nutrition. It's perfect for those busy weeknights when you just want to whip up something delicious without the fuss!

With its crunchy fresh vegetables, easy homemade Italian vinaigrette and satisfying protein all in perfect bite-sized pieces, this salad is more than just a side dish — it’s a full meal in a bowl with all your favorite Italian sub flavors! It’s also incredibly easy to customize, making it a go-to recipe for everyone in the family, no matter their preferences.

We use the recipe below as a base recipe for the salad, but we like to customize it with different toppings every time we make it for variety and flavor.

If you’re tired of the same old routine week after week, it’s time to shake things up with this hearty salad favorite! Be sure to also check out our other viral chopped salad, the Loaded House Salad!

Why You'll Like This Recipe

• Quick to Prepare: Chopping ingredients makes assembling this Italian chopped salad recipe a breeze. You can also prep the ingredients ahead of time. The small pieces ensures you'll get a little bit of each ingredient in every bite!
• Versatile: Full of flavor and texture, you can easily customizes this salad and simple vinaigrette to include your favorite ingredients.
• Perfect for Meal Prep: This hearty salad is excellent for lunches or dinners as a side salad or main dish!

Laura Ashley's Tip: We love this salad so much because the lettuce and other ingredients are study enough to store well in the fridge for 1 to 2 days. This makes it ideal for meal prepping for lunches during a busy week.

Ingredients

Scroll Down to the Bottom of this Post for Ingredient Amounts Listed in the Printable Recipe Card 

Salad Ingredients:

• Romaine Lettuce: Provides a crisp base and mild flavor to the salad.
• Kale: Adds hearty texture and is packed with nutrients.
• Cucumber: Offers refreshing crispness and hydration.
• Salami and/or Pepperoni: Brings a savory, meaty element.
• Fresh Mozzarella Balls: Adds heartiness, creaminess and a mild flavor.
• Garbanzo Beans: A drained cab of chickpeas adds more protein and fiber.
• Parmesan Cheese: Elevates the salad with a sharp, salty taste.

Dressing Ingredients:

• Olive Oil: Adds flavor and a healthy fat base for the dressing.
• Apple Cider Vinegar: Provides acidity that brightens the salad.
• Dijon Mustard: Adds a tangy kick and emulsifies the dressing.
• Dried Oregano: Infuses earthy herbal notes that elevate the overall flavor.
• Seasoning or Salt and Black Pepper: Enhance every ingredient.
• Garlic Cloves: Impart depth and aromatic flavor to the dressing.

Tools You'll Need

• Rotary Cheese Grater 
• Chef's Knife
• Cutting Board
• Wooden Serving Bowl
• Silicone Tongs

How to Make an Italian Chopped Salad

1. Prepare all of the ingredients for the salad base. Ensure they're in uniform bite-sized pieces.

2. In a large mixing bowl or 4 separate containers, combine chopped romaine lettuce and kale.
3. Add cucumber, salami and/or pepperoni, fresh mozzarella, and garbanzo beans. If making one salad, toss the ingredients gently to mix. If preparing 4 salads, cover with lids and refrigerate.
4. In a separate small bowl or jar, whisk or shake together olive oil, garlic. apple cider vinegar, Dijon mustard, dried oregano, and seasoning salt until well combined.

5. Just before serving, drizzle the dressing over the salad and toss to coat all the ingredients evenly. Serve immediately in a large serving bowl, or refrigerate for up to an hour before serving. Garnish with shaved parmesan cheese.

Pro Tips and Substitutions

• Change up the Greens: Swap romaine and kale for spinach, arugula, or iceberg lettuce.
• More Veggie Options: Make this salad with all your favorite salad ingredients! Some more delicious options are red onion, olives, cherry tomatoes or grape tomatoes, artichoke hearts, red cabbage, sun-dried tomatoes, bell pepper, or banana peppers.
• Proteins Additions: If you want to add extra protein besides cheese and salty salami and pepperoni, you can add smoked turkey, chicken, or tofu.
• Use other Cheeses: Provolone cheese is another mild cheese that compliments this fresh salad well! Feta cheese, blue cheese, or goat cheese can substitute fresh mozzarella for a tangier taste.
• Swap the Beans: Black beans or lentils can replace garbanzo beans.
• Change the Dressing: Feel free to experiment with lemon juice or red wine vinegar instead of apple cider vinegar. You can also add fresh herbs like parsley or fresh basil for extra freshness.

Storage

Store the chopped salad in an airtight container in the refrigerator. It’s best consumed within 3-4 days. Keep the dressing in a separate container until you’re ready to serve to prevent the salad from becoming soggy.

You can prep most of the ingredients ahead of time and store them in separate containers for easy assembly during the week.

Frequently Asked Questions

More Easy Salad Recipes You'll Love

• Caprese Panzanella Salad
• Marinated Vegetable Salad
• House Salad (Outback Copycat)
• Best Broccoli Cranberry Salad