Italian Chopped Salad Recipe

If you’re craving a fresh, vibrant dish packed with rich Italian flavors, look no further than this Italian Chopped Salad recipe. Bursting with a medley of textures, colors, and classic Italian ingredients, this salad is a perfect choice whether you’re serving it as a main dish or as a side to complement your meal. The robust flavors of Italian meats, cheeses, and vegetables come together to create an unforgettable experience.

What is the Italian Chopped Salad?

The Italian Chopped Salad is a hearty, colorful dish inspired by traditional Italian antipasto platters. Often served as a side dish or appetizer, this salad features a variety of bold ingredients like salami, pepperoni, mozzarella, and Kalamata olives. It’s dressed with a tangy Italian vinaigrette, giving it that perfect balance of acidity and richness.

Unlike other salads, it’s chopped into bite-sized pieces, making it a bit easier to eat, while also allowing all the flavors to meld together beautifully. This Italian Chopped Salad not only tastes fantastic but also serves as a visual treat, thanks to its rainbow of fresh vegetables and garnishes.

Origin of the Italian Chopped Salad

The Italian Chopped Salad, or “Insalata Italiana,” has roots in Italy’s rich culinary history, though it draws heavy inspiration from antipasto dishes commonly enjoyed as appetizers before meals. Italy’s diverse regions contribute their own take on salads, but the combination of fresh vegetables, olives, cheeses, and meats is a hallmark of Italian dining.

While the chopped salad itself may not have a single historical origin, the idea of assembling fresh, seasonal ingredients with bold flavors is quintessentially Italian. Over time, it has been embraced worldwide, especially in America, where it has evolved into a more diverse version, adding unique elements like pepperoncini and sun-dried tomatoes.

Ingredients for the Italian Chopped Salad

This Italian Chopped Salad combines a variety of fresh, savory, and briny ingredients, all contributing to its unforgettable flavor profile.

For the Salad:

• 1 head romaine lettuce, chopped
• 1 head iceberg lettuce, chopped
• 4 oz salami, diced
• 4 oz pepperoni, diced
• 4 oz provolone cheese, diced
• 4 oz fresh mozzarella, diced
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup green olives, pitted and halved
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely diced
• 1 bell pepper (red or yellow), diced
• 1/2 cup pepperoncini, sliced
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup fresh basil, chopped
• 2 tablespoons fresh oregano (or 2 tsp dried)
• 1/4 cup fresh parsley, chopped

For the Italian Vinaigrette:

• 1/2 cup extra virgin olive oil
• 1/4 cup red wine vinegar
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1 teaspoon sugar (optional, to balance acidity)

Optional Additions:

• 1 can (14 oz) chickpeas, drained and rinsed
• 1/2 cup roasted red peppers, chopped
• 2 tablespoons capers
• 1/4 cup pine nuts, toasted
• Grated Parmesan cheese for serving

Step-by-Step Directions and Preparation Method

Making the Vinaigrette:

1. Combine ingredients: In a medium-sized bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, and Dijon mustard until smooth.
2. Add seasonings: Stir in oregano, basil, salt, pepper, and red pepper flakes (optional).
3. Taste and adjust: If the dressing tastes too acidic, balance it with a teaspoon of sugar. Let it sit for 15 minutes to allow the flavors to meld.

Preparing the Salad:

1. Prep lettuce: Wash and thoroughly dry the romaine and iceberg lettuce. Chop them into bite-sized pieces and add them to a large salad bowl.
2. Prepare meats: Dice salami and pepperoni into small, uniform pieces. Add them to the bowl.
3. Prepare cheese: Cut provolone and mozzarella into small cubes (roughly 1/4 inch). Add to the salad.
4. Prepare vegetables:
   • Halve the cherry tomatoes.
   • Dice the bell pepper.
   • Finely chop the red onion.
   • Slice the pepperoncini.
   • Chop the sun-dried tomatoes.
   • Halve the olives, if they are large.
5. Chop herbs: Finely chop the basil, oregano, and parsley.

Assembly:

1. Layer ingredients: Add the prepared ingredients to the salad bowl in the following order:
   • Diced meats
   • Diced cheeses
   • Cherry tomatoes
   • Bell pepper
   • Red onion
   • Olives
   • Pepperoncini
   • Sun-dried tomatoes
2. Add herbs: Sprinkle the freshly chopped herbs over the top.
3. Dress the salad: Pour the prepared vinaigrette over the salad.
4. Toss and serve: Using salad tongs or large spoons, toss everything together until well coated. Serve immediately for the best texture.

Variations of the Italian Chopped Salad

While the base recipe is fantastic as is, there are plenty of ways to customize the Italian Chopped Salad to suit your dietary preferences or to switch things up.

Vegetarian Version:

• Omit salami and pepperoni and replace them with more cheese, chickpeas, or roasted vegetables.
• Add marinated artichoke hearts for a more Mediterranean twist.

Seafood Italian Chopped Salad:

• Replace the meats with cooked shrimp and crab.
• For an authentic touch, add anchovies and a sprinkle of lemon zest.
• Include capers for added flavor.

Lighter Version:

• Use only fresh mozzarella for the cheese.
• Add more vegetables and cut back on the meats.
• Make a lighter vinaigrette by using less olive oil.

Grain Addition:

• Add cooked orzo or small pasta for extra texture.
• Try adding cooked farro or quinoa for a more filling salad.

Frequently Asked Questions (FAQs) About Italian Chopped Salad

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

Yes, you can prepare the ingredients and the dressing the day before. Assemble the salad, but only dress it just before serving to prevent the lettuce from wilting.

2. Can I substitute the meats for something else?

Yes, feel free to use different cured meats like prosciutto or mortadella, or opt for vegetarian options like chickpeas and extra cheese.

3. Can I make this salad without cheese?

Yes, for a dairy-free version, omit the cheese and consider adding roasted chickpeas or other plant-based protein sources.

4. Can I use a store-bought dressing instead of homemade vinaigrette?

Yes, though homemade vinaigrette will offer a fresher, more vibrant flavor. If you’re in a pinch, any tangy Italian dressing will work.

5. How long will the leftovers last?

Undressed salad can be stored for up to 1 day, but once dressed, it’s best eaten within 2 hours for the best texture.

Conclusion

The Italian Chopped Salad brings together the best of Italian cuisine in one vibrant, flavorful dish. With its mix of fresh vegetables, hearty proteins, rich cheeses, and tangy vinaigrette, it’s perfect as a side or a standalone meal. Whether you prefer the classic version or want to explore variations like a vegetarian, seafood, or lighter version, this salad is adaptable to fit every palate.

With its burst of color and Italian flair, this Italian Chopped Salad is sure to become a favorite in your meal rotation. Don’t forget to serve it with some crusty bread or grilled meats, and enjoy a refreshing, fulfilling meal that captures the essence of Italian cuisine.

Italian Chopped Salad Recipe

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• Author: David Andersson
• Total Time: 20 minutes
• Yield: 4 servings 1x
• Diet: Gluten Free

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Description

The Italian Chopped Salad is a hearty, colorful dish inspired by traditional Italian antipasto platters. Often served as a side dish or appetizer, this salad features a variety of bold ingredients like salami, pepperoni, mozzarella, and Kalamata olives. It’s dressed with a tangy Italian vinaigrette, giving it that perfect balance of acidity and richness.

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Ingredients

Scale 1x2x3x

For the Salad:

• 1 head romaine lettuce, chopped
• 1 head iceberg lettuce, chopped
• 4 oz salami, diced
• 4 oz pepperoni, diced
• 4 oz provolone cheese, diced
• 4 oz fresh mozzarella, diced
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup green olives, pitted and halved
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely diced
• 1 bell pepper (red or yellow), diced
• 1/2 cup pepperoncini, sliced
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup fresh basil, chopped
• 2 tablespoons fresh oregano (or 2 tsp dried)
• 1/4 cup fresh parsley, chopped

For the Italian Vinaigrette:

• 1/2 cup extra virgin olive oil
• 1/4 cup red wine vinegar
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1 teaspoon sugar (optional, to balance acidity)

Optional Additions:

• 1 can (14 oz) chickpeas, drained and rinsed
• 1/2 cup roasted red peppers, chopped
• 2 tablespoons capers
• 1/4 cup pine nuts, toasted
• Grated Parmesan cheese for serving

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Instructions

Making the Vinaigrette:

1. Combine ingredients: In a medium bowl, whisk together olive oil, red wine vinegar, lemon juice, minced garlic, and Dijon mustard.
2. Add seasonings: Whisk in oregano, basil, salt, pepper, and red pepper flakes if using.
3. Taste and adjust: Add sugar if the dressing is too acidic. Let sit for 15 minutes to allow flavors to meld.

Preparing the Salad:

1. Prep lettuce: Wash, dry, and chop both romaine and iceberg lettuce into bite-sized pieces. Place in a large salad bowl.
2. Prepare proteins: Dice salami and pepperoni into small, uniform pieces.
3. Prepare cheese: Cut provolone and mozzarella into small cubes (about 1/4 inch).
4. Prep vegetables:
   • Halve cherry tomatoes
   • Finely dice red onion
   • Dice bell pepper
   • Slice pepperoncini
   • Chop sun-dried tomatoes
   • Halve olives if they’re large
5. Chop herbs: Finely chop fresh basil, oregano, and parsley.

Assembly:

1. Layer ingredients: Add all prepared ingredients to the bowl with lettuce in this order:
   • Diced meats
   • Diced cheeses
   • Cherry tomatoes
   • Bell pepper
   • Red onion
   • Olives
   • Pepperoncini
   • Sun-dried tomatoes
2. Add herbs: Sprinkle fresh herbs over the top.
3. Dress the salad: Pour the vinaigrette over the salad.
4. Toss and serve: Using salad tongs or large spoons, toss everything together until well coated. Serve immediately.

Notes

This vibrant and hearty salad is packed with classic Italian flavors and perfect as a light meal or a side dish. For added flavor, toss in a few pepperoncini or drizzle with balsamic glaze. It also makes a great make-ahead lunch—just keep the dressing separate until ready to serve!

• Prep Time: 20 minutes
• Cook Time: 0 minutes
• Category: Salad
• Method: No-cook
• Cuisine: Italian-American

Nutrition

• Serving Size: 1 bowl
• Calories: 280
• Sugar: 5g
• Sodium: 620mg
• Fat: 22g
• Saturated Fat: 6g
• Unsaturated Fat: 15g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 3g
• Protein: 9g
• Cholesterol: Moderate

Keywords: Italian Chopped Salad Recipe