Italian Chopped Salad

This delicious and easy Italian chopped salad recipe is packed with flavor! Loaded with chopped lettuce, bell peppers, onions, olives, cucumber and Italian meats. Then it get’s tossed in an Easy Homemade Italian dressing! It’s a healthy, filling, and satisfying meal to make on days you’re craving something light and flavorful.

Love easy salad recipes? Then you need to try my Mexican salmon salad and my Southwest chicken salad!

a white plate filled with this colorful homemade Italian chopped salad with a silver fork off to the side | chefsavvy.com

Italian Chopped Salad

Sometimes, you just need a good, hearty salad. And this is the perfect easy salad recipe to make when that craving strikes!

Loaded with crisp, crunchy lettuce, fresh veggies, and chopped cured meats, this homemade Italian salad is colorful, healthy, and satisfying.

What really makes this salad so good is the homemade Italian dressing. It’s made with wholesome ingredients you likely always have on-hand, like olive oil, white wine vinegar, garlic, parmesan cheese, Italian seasoning, dijon mustard, lemon juice, salt, and pepper.

I do use a smidge of granulated sugar in this homemade Italian vinaigrette, but you could omit it entirely to make it Whole30-friendly. You could also use honey or pure maple syrup.

an overhead view of all the ingredients needed to make this Italian chopped salad \ chefsavvy.com

Key Ingredients

  • Leafy Greens: I like to use romaine lettuce or iceberg lettuce for this homemade Italian chopped salad, but you can use any greens you prefer. Arugula, baby kale, baby spinach, leafy green lettuce, or a spring mix would also work well.
  • Chopped Veggies: I love amping up my homemade salads with lots of freshly chopped veggies. For this Italian chopped salad, I used cucumber, tomatoes, yellow bell peppers, black olives, red onion, and banana peppers.
  • Cured Meat: You can’t have an Italian salad without some chopped, salty, cured meat! I used a mix of salami and hot capicola, but pepperoni or prosciutto would also work well.

How To Make Italian Dressing

This homemade Italian vinaigrette could not be easier to make. Simply add all of the ingredients for it (listed in the recipe card below) to a small bowl or mason jar, and whisk to aerate and combine. Set aside until it’s time to serve.

an overhead view of a mason jar filled with homemade Italian dressing | chefsavvy.com

How To Make An Italian Chopped Salad

Add all of the Italian chopped salad ingredients to a large bowl. Drizzle in homemade Italian dressing, and toss to combine. I usually start with about 1/8 cup of the dressing and add more as needed. You don’t want to add too much, or else it will cause the lettuce to wilt.

Tips and Variations

  • Add more veggies or swap some of the existing ingredients for others like chopped sun-dried tomatoes, green olives, sliced mushrooms, chopped avocado, or white onion.
  • Add more cheese! Along with the parmesan cheese chopped provolone, mozzarella, pepper jack or cheddar can also be added.
  • Mix in some raw or toasted cashew halves, sliced almonds, or pistachios for some crunch!
  • Or add some dried cranberries or golden raisins for pops of sweetness.
  • Make it more filling with more meat like grilled chicken or salmon!

a white plate filled with this colorful homemade Italian chopped salad with a silver fork off to the side | chefsavvy.com

Storage Instructions

This salad and dressing can be made ahead of time and stored separately before serving. Prepare the salad as far in advance as overnight, and make the dressing and store in an airtight container in the fridge for up to 2 weeks.

a white plate filled with this colorful homemade Italian chopped salad with a silver fork off to the side | chefsavvy.com

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Italian Chopped Salad

Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 4

This delicious and easy Italian chopped salad recipe is packed with flavor! Loaded with chopped lettuce, bell peppers, onions, olives, cucumber and Italian meats. Then it get's tossed in an Easy Homemade Italian dressing! It's a healthy, filling, and satisfying meal to make on days you're craving something light and flavorful.

Ingredients

Salad

  • 4 cups lettuce, chopped
  • 1/2 red onion, diced
  • 1/2 cup cucumber, diced
  • 1/2 cup tomatoes, diced
  • 1/3 cup black olives, sliced
  • 1 tbsp fresh parsley, chopped
  • 1/2 cup italian meats, chopped I used salami and hot capicola
  • 1 small yellow bell pepper, diced
  • parmesan cheese for serving, if desired

Homemade Italian Dressing

  • 1/4 cup olive oil
  • 1/4 cup white wine vinegar
  • 3 cloves garlic, minced
  • 1 tbsp grated parmesan cheese
  • 1 tsp Italian seasoning
  • 1 tsp dijon mustard
  • 1 tbsp lemon juice
  • 1 tsp granulated sugar
  • salt and pepper

Instructions

Images:

Salad

  • Add all of the ingredients to a large bowl.
    Drizzle in homemade Italian dressing and toss to combine. I usually start with about 1/8 cup of the dressing and add more as needed.

Homemade Italian Dressing

  • Add all of the ingredients to a small mason jar and shake to combine. Season with salt and pepper to taste. Feel free to adjust the sweetness to your liking.
    Refrigerate dressing for up to 2 weeks. Shake well before each use.
Nutrition Facts
Italian Chopped Salad
Amount Per Serving
Calories 240 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 4g25%
Polyunsaturated Fat 2g
Monounsaturated Fat 14g
Cholesterol 12mg4%
Sodium 542mg24%
Potassium 332mg9%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 4g4%
Protein 5g10%
Vitamin A 591IU12%
Vitamin C 44mg53%
Calcium 67mg7%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Salad
Cuisine: Italian
Keyword: Healthy, Italian Chopped Salad, Low carb recipes, Meal Prep