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Italian Chopped Salad Recipe


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

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.


Ingredients

Scale

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

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