Italian Chopped Salad With Creamy Dressing
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This Italian chopped salad is proof that salads can be the star of a meal. It’s got that perfect crunch-meets-creamy combo, and everything is bite-sized, so you get a little bit of everything in every forkful. It makes a vibrant, low-carb bowl with fresh veggies, hearty protein, and bold Italian flavors, all tossed in a creamy, tangy homemade dressing – the perfect light-heavy lunch you can make in 20 minutes or less!
When it comes to Italian food, most people would automatically think of pizza and pasta. In my case, I immediately think of our family favorites, Italian ground beef skillet and Italian salad.
This dish shines best when you want something light but filling, or as a breezy no-fuss meal that doesn’t require turning on the oven. I make this in rotation with chopped chicken salad and avocado tomato salad with cucumber.
Enjoy it as a weekday work lunch, a make-ahead meal for busy nights, or a colorful centerpiece at family dinners. It’s hearty without being heavy, making it the kind of salad that actually feels like a meal.
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Why You’ll Love This Recipe
- Easy wholesome meal: Packed with fresh ingredients that’s a snap to toss together.
- Big, bold flavors
- Hearty but not heavy: Offers a good mix of veggies, and healthy fats without being heavy or greasy.
- Naturally low-carb: Without croutons or bread, it’s friendly for keto and low-carb lifestyles without trying too hard.
- All-day dish: Enjoy it as a light yet hearty main or serve as a side with your favorite main dishes.
- Meal prep friendly: Great for meal prep, lunches, or make-ahead dinners—you can even jar it!
How to Make Italian Chopped Salad
This Italian chopped salad is a full-on flavor party in every bite – it’s got lettuce, tomatoes, cucumbers, cheese, olives, salami, herbs, and more, all drizzled with a delicious homemade dressing. It’s so easy to make, too – just make the dressing, assemble the salad, toss together, and serve. You’ll have a vibrant, refreshing, and filling main in 20 minutes or under!
Scroll to the bottom of this post for a printable recipe card with a full list of ingredients, measurements, and step-by-step instructions.
Ingredients You Need
For the salad:
- Romaine lettuce: I use Romaine because of its crisp texture, mild flavor, and sturdy leaves that hold up well to hearty toppings, but feel free to use any type of lettuce you have.
- Cherry tomatoes: Choose ripe, uniform-sized tomatoes and use a mix of colors if you can for better visual appeal.
- Cucumber: Any cucumber would do, but I recommend using an English cucumber for this recipe because they have thin, tender skin, fewer seeds, and a mild flavor that won’t overpower other ingredients.
- Red onion
- Black olives
- Mozzarella cheese
- Green bell peppers
- Banana peppers: Brings tangy heat and a pickled zing that livens up the salad.
- Salami: The protein that makes the salad heartier. Go for low-sodium deli meats if you prefer a less salty option.
- Fresh basil and parsley
For the dressing:
- Extra-virgin olive oil: Forms the rich base of the dressing.
- Red wine vinegar: Adds acidity and tang to balance the oil.
- Garlic clove
- Dijon mustard: Helps emulsify the dressing.
- Lemon juice: Fresh lemon juice is best, but bottled can be used in a pinch.
- Dried oregano: A classic Italian herb that ties all the flavors together.
- Sea salt and ground black pepper
- Sugar: Softens the acidity of vinegar and lemon.
Step-By-Step Instructions
20 minutes and 3 simple steps are all it takes to make this impressive Italian salad. No cooking required – just mix the ingredients in a bowl, add the dressing, and it’s ready to enjoy. Assemble the salad in one large serving bowl or divide into two smaller bowls to enjoy as a main course, but you can also serve in 4 portions as a smaller side salad.
Step 1: Make the dressing
Mix the dressing ingredients with an immersion blender in a tall jar or blend to combine in a regular blender.
Step 2: Assemble the salad
Assemble the salad by layering it in the following order: chopped lettuce, halved cherry tomatoes, diced green bell peppers, diced cucumbers, cubed mozzarella cheese, sliced salami, thinly sliced red onions, sliced black olives, banana peppers, and the chopped basil and parsley.
Step 3: Toss and serve
Pour the dressing over all the salad and serve immediately.
Substitutions
The beauty in this salad is that you can use ingredients that you love or have on hand – you can make it as light or loaded as you want. Easily swap the ingredients to cater to your diet, too! Here are my recommended substitutions:
- Romaine lettuce: Try iceberg for even more crunch, or mixed greens for a softer bite.
- Cherry tomatoes: Use grape tomatoes, chopped heirlooms, or sun-dried tomatoes. Any type of ripe tomatoes will do, just chop them into bite-size pieces.
- Cucumber: Zucchini (raw or lightly blanched) or celery are ideal substitutes.
- Red onion: Replace with shallots for a milder flavor, or green onions for a fresher bite.
- Black olives: Swap with Kalamata or green olives, or capers.
- Mozzarella cheese: Substitute with provolone or feta. You can also opt for part-skim mozzarella if preferred.
- Green bell peppers: Red or yellow peppers for sweeter flavor, or use thinly sliced snap peas.
- Banana peppers: Replace with pepperoncini or pickled jalapeños.
- Salami: Turkey salami, grilled chicken, or chickpeas are good substitutes. For plant-based, try smoked tofu or marinated tempeh.
- Fresh basil and parsley: Use cilantro, oregano, or arugula instead.
- Extra-virgin olive oil: Substitute with avocado oil.
- Red wine vinegar: Swap out with apple cider vinegar, white balsamic, or lemon juice.
- Garlic clove: Use garlic powder (1/4 tsp per clove), or roasted garlic for a milder flavor.
- Dijon mustard: Replace with whole grain mustard or spicy brown mustard.
- Lemon juice: Use lime juice, orange juice, or extra vinegar.
- Dried oregano: No dried oregano? Use fresh or substitute with Italian seasoning.
- Sugar: Replace regular sugar with 0-calorie sweeteners, honey, maple syrup or a pinch of monk fruit sweetener.
Expert Tips
- Chop everything uniformly: Aim for evenly sized pieces so every bite includes a little of everything – this makes each forkful perfectly balanced and satisfying.
- Use cold ingredients: Keep your veggies and dressing chilled until serving. A cold salad tastes fresher and delivers maximum crunch.
- Dry your lettuce thoroughly: After washing, use a salad spinner or clean towel to remove excess water. This prevents soggy salad and helps the dressing cling better.
- Marinate the onions: If raw red onion is too strong for your taste, soak slices in cold water or red wine vinegar for 10 to 15 minutes to mellow the flavor.
- Make it protein-rich: Add grilled chicken, leftover rotisserie chicken, chickpeas, or even canned tuna to turn your Italian chopped salad into a heartier, protein-packed meal.
- Balance the dressing: Taste as you go! Adjust acidity with more lemon juice or vinegar, and creaminess with a little extra olive oil.
- Prep ahead: Chop veggies, make the dressing, and store separately in the fridge up to a day in advance. Toss together when ready to eat.
How to Store This Recipe
If you have leftovers, store the dressed salad in an airtight container in the refrigerator for up to 1 day – it may lose a little crunch, but the flavors will still be delicious. For best results, only dress what you plan to eat and keep the rest undressed so it stays crisp for up to 3 days.
What to Serve with Italian Chopped Salad
Italian chopped salad is hearty enough to be a main, but can also be a delicious side served in smaller portions. Serve it alongside a warm bowl of pasta, a cheesy lasagna (we love this with breakfast lasagna for brunch!), or a crispy flatbread pizza for a satisfying Italian-inspired meal.
It also pairs beautifully with mains like bacon wrapped chicken thighs, lemon pepper pork chops, or beef heart meatza pie if you’re looking to boost the protein. Enjoy it with some Italian beef for Italian night! For something lighter, enjoy it with a bowl of soup or a crusty slice of garlic bread.
More Easy Lunch Dishes To Try
- Beef heart tacos
- Green bean hamburger casserole
- 20-minute shrimp scampi
- Avocado tuna melt
- Gyros with tzatziki sauce
Easy Italian Salad Recipe
Ingredients
For the Salad:
- 4 cups Romaine lettuce chopped
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- ½ cup red onion thinly sliced
- ½ cup black olives pitted and sliced
- ½ cup mozzarella cheese fresh and cubed
- ½ cup green bell peppers diced
- ¼ cup banana peppers sliced
- ¼ cup salami sliced
- 2 tablespoons basil fresh and chopped
- 2 tablespoons parsley fresh and chopped
For the Dressing:
- ½ cup extra-virgin olive oil
- ¼ cup red wine vinegar
- 1 clove garlic minced
- 1 teaspoon Dijon mustard
- 2 tablespoons fresh lemon juice
- ½ teaspoon dried oregano
- ½ teaspoon sea salt
- ½ teaspoon ground black pepper
- 1 tablespoon sugar
Instructions
- Mix the dressing ingredients with an immersion blender in a tall jar or blend to combine in a regular blender.
- Assemble the salad by layering it in the following order: chopped lettuce, halved cherry tomatoes, diced green bell peppers, diced cucumbers, cubed mozzarella cheese, sliced salami, thinly sliced red onions, sliced black olives, banana peppers, and the chopped basil and parsley.
- Pour the dressing over all the salad and serve immediately.
Notes
- Aim for evenly sized pieces so every bite includes a little of everything.
- Keep your veggies and dressing chilled until serving. A cold salad tastes fresher and delivers maximum crunch.
- After washing, use a salad spinner or clean towel to remove excess water from the lettuce to avoid a soggy salad.
- If raw red onion is too strong for your taste, soak slices in cold water or red wine vinegar for 10 to 15 minutes to mellow the flavor.
- Add grilled chicken, chickpeas, or even canned tuna to make your salad even heartier.
- Taste the dressing as you go! Adjust acidity with more lemon juice or vinegar, and creaminess with a little extra olive oil.
- Chop veggies, make the dressing, and store separately in the fridge up to a day in advance. Toss together when ready to eat.
Nutrition & Macros
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