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RECIPES & DRINKS

20 Mouthwatering Italian Chopped Salad Recipes

January 9, 2025 /

You are about to read: nutritious Italian chopped salad recipes.

 

As a much younger kid, one of my fondest memories was Sunday dinner at my grandma’s house.

She served an Italian family as a live in cook before she met and married my grandpa, so she had first hand knowledge about preparing different foreign meals.

 

The air from her kitchen was usually filled with nose blinding aroma of her homemade marinara sauce cooking on the stove, freshly baked bread cooling on the counter, and variety of fresh vegetables being chopped for her famous Italian chopped salad.

 

Her own kind of salad, wasn’t just a salad, it was magic, each bite felt like I was eating Italian dish right in my home town.

 

Even as I age gracefully, and my love for Italian chopped salads has only grown. And I ensure to prepare them for my little ones and partner as often as I can.

 

In case you’re hosting a dinner party, trying to fix a quick lunch, or simply craving something fresh and flavorful, Italian chopped salads are the perfect dish, and I recommend.

 

In this post, I’ll share 20 mouthwatering Italian chopped salad recipes, along with ingredient, and things you need to know so as to create your own delicious Italian chopped salad recipes.

 

What Is an Italian Chopped Salad?

 

An Italian chopped salad typically contains a base of fresh greens like romaine or arugula, mixed with diced vegetables (like cucumbers, tomatoes, and bell peppers), meats like salami or prosciutto, a variety of cheeses (Parmesan, mozzarella, or provolone), and flavorful extras such as olives, artichokes, or roasted peppers.

Why this is amazing, is that all the ingredients are finely chopped to ensure every bite has just the right mix of crunch, softness, and flavor.

 

 

Why Are Italian Chopped Salads So Popular?

 

  1. Big flavor in every bite

 

The combination/ inclusion of fresh vegetables, savory meats, and tangy dressings creates an explosion of flavor.

 

  1. Versatile

 

You can customize the ingredients to suit your preferences or dietary needs.

 

  1. Healthy and Satisfying

 

It’s loaded with fiber, protein, and healthy fats. These chopped salad are both nutritious and filling.

 

  1. Perfect for Any Occasion

 

Let’s say as a side dish, main course, or even a picnic treat, Italian chopped salads is perfect for everywhere.

 

 

 Mouthwatering Italian Chopped Salad Recipes

 

 

1. Classic Italian Chopped Salad

This may contain: a bowl filled with chopped vegetables next to a glass of beer on a marble table

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This salad is fresh, bold, and full of flavor in every bite. Everything is chopped small so it’s easy to eat and it’s perfectly balanced.

It’s a mix of crunchy textures and strong flavors that wake up your taste buds. Great as a light or side meal. It’s simple, fast to prepare and satisfying.

For extra flavor, marinate the onions in the vinaigrette for 10 minutes before mixing them in.

Ingredients:

 

  • Romaine lettuce (chopped)
  • Cherry tomatoes (halved)
  • Cucumber (diced)
  • Salami (thinly sliced)
  • Provolone cheese (cubed)
  • Red onion (thinly sliced)
  • Black olives
  • Homemade red wine vinaigrette

 

 

2. Mediterranean-Inspired Italian Chopped Salad

Mediterranea ChoppedSalad-is- fresh -and- vibrant -with- a -zesty -Greek- dressing -and -hearty- chickpeas-italian-chopped-salad-recipes

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Mediterranean-Inspired Italian Chopped Salad is a smart and easy meal choice. It brings together  Mediterranean flavors with the classic Italian style. The taste is fresh, light, and full without being heavy.

This is a good option for anyone who wants something healthy, fast, and still nutrious, without spending too much time in the kitchen.

You can go in with a balsamic glaze for a sweet-savory finish.

 

Ingredients:

  • Romaine lettuce (or iceberg)

  • Cherry tomatoes

  • Cucumber

  • Red onion

  • Kalamata olives

  • Roasted red peppers (optional)

  • Chickpeas

  • Salami or grilled chicken (optional for protein)

  • Feta or provolone cheese

  • Italian or red wine vinaigrette dressing

  • Dried oregano (optional)

  • Salt and black pepper to taste

 

3. Low-Carb Italian Chopped Salad

This may contain: a salad in a white bowl with a wooden spoon on the side, ready to be eaten

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Low-Carb Italian Chopped Salad is one of those meals that works because it’s simple and honest. You’re not loading your plate with bread, pasta, or anything heavy. The key here is balance. You chop everything small so the flavors mix well, and every bite feels full, not flat.

This salad gives you crunch, tang, and freshness, all without weighing you down. It’s great for days when you want to eat light but still feel like you’ve had a full, proper meal.

Use a sugar-free Italian dressing to keep it keto-friendly.

Ingredients:

  • Romaine lettuce (or iceberg, chopped)

  • Cherry tomatoes (halved)

  • Cucumber (diced)

  • Red onion (thinly sliced or chopped)

  • Salami or grilled chicken (chopped)

  • Provolone or mozzarella cheese (cubed or shredded)

  • Black olives or Kalamata olives (sliced)

  • Pepperoncini (optional, for tang)

  • Olive oil

  • Red wine vinegar or lemon juice

  • Dried oregano

  • Salt and black pepper

 

4. Vegetarian Italian Chopped Salad

This -may -contain- the- dressing- is -being -poured- over -the- salad- in- a- glass- bowl -with- red -onions, -lettuce, -tomatoes -and- chickpeas-italian-chopped-salad-recipes

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Vegetarian Italian Chopped Salad is proof that you don’t need meat to build something bold and satisfying. It’s made by chopping everything small, so each bite gives you a full mix of flavors, no one ingredient takes over.

You still get that sharp Italian taste, just built around veggies, cheese, and a good dressing. It’s filling enough to stand on its own. And because it’s all raw and fresh, it’s fast to put together and doesn’t need cooking.

Ingredients

  • Romaine or iceberg lettuce (chopped)

  • Cherry tomatoes (halved)

  • Cucumber (diced)

  • Red onion (finely sliced or chopped)

  • Bell peppers (any color, diced)

  • Chickpeas (for added protein)

  • Black or Kalamata olives (sliced)

  • Provolone, mozzarella, or feta cheese (cubed or crumbled)

  • Pepperoncini (optional, adds tang)

  • Olive oil

  • Red wine vinegar or lemon juice

  • Dried oregano

  • Salt and black pepper

 

5. Gluten-Free Italian Chopped Salad

This may contain: a bowl filled with lots of different types of food on top of a wooden table

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Gluten-Free Italian Chopped Salad is all about keeping the flavor strong while leaving out anything that contains gluten. like croutons, pasta, no breadcrumbs, just crisp ingredients chopped small so they mix well in every bite.

You’re focusing on real food: fresh vegetables, good cheese, and maybe some protein if you like.

Ingredients

  • Romaine or iceberg lettuce (chopped)

  • Cherry tomatoes (halved)

  • Cucumber (diced)

  • Red onion (thinly sliced or chopped)

  • Bell peppers (diced)

  • Chickpeas or grilled chicken (optional for protein)

  • Black or Kalamata olives (sliced)

  • Provolone or mozzarella cheese (cubed or shredded)

  • Pepperoncini (optional)

  • Olive oil

  • Red wine vinegar or fresh lemon juice

  • Dried oregano

  • Salt and black pepper

6. Antipasto-Inspired Chopped Salad

This may contain: a salad with olives, tomatoes, red onions and other ingredients in the bowl

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Think of this salad as a shortcut to everything you’d find on an Italian antipasto platter, except now it’s easier to serve, easier to eat, and more filling.

Instead of picking from a spread, you’re building those same rich flavors into a salad that works as a full meal.

Ingredients

  • Romaine or iceberg lettuce (chopped)

  • Cherry tomatoes (halved)

  • Artichoke hearts (chopped)

  • Roasted red peppers (sliced or chopped)

  • Olives (green or black, sliced)

  • Salami or prosciutto (chopped, optional)

  • Mozzarella balls or provolone (cubed)

  • Pepperoncini (optional for tang)

  • Olive oil

  • Red wine vinegar or balsamic vinegar

  • Dried oregano

  • Salt and black pepper

 

7. Italian Chopped Salad with Grilled Shrimp

This may contain: a salad with chicken, lettuce and cherry tomatoes on the side in a white bowl

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If you’re a seafood lover, this Italian chopped salad with grilled shrimp will become your new go-to. The combination of succulent shrimp, fresh veggies, and tangy Italian dressing creates a worthy meal filled with flavors.

Marinate shrimp in olive oil, garlic, lemon, and herbs before grilling for added flavor.

Ingredients:

 

  • Romaine lettuce (chopped)
  • Shrimp (grilled)
  • Cherry tomatoes (halved)
  • Cucumber (diced)
  • Red onion (sliced)
  • Kalamata olives
  • Mozzarella pearls
  • Italian dressing

 

 

8. Italian Chopped Salad with Prosciutto and Arugula

This may contain: a salad with meat and vegetables on it

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If you want to level things up a bit, this version of Italian chopped salad brings in prosciutto and arugula for a bold but balanced upgrade.

The arugula adds a peppery bite that cuts through the richness of the prosciutto, and a few parmesan shavings bring in that deep, nutty flavor that ties everything together.

 

Ingredients:

 

  • Arugula (roughly chopped)
  • Prosciutto (sliced)
  • Cherry tomatoes (halved)
  • Cucumber (diced)
  • Red onion (thinly sliced)
  • Parmesan (shaved)
  • Italian dressing

 

 

 

9. Italian Chopped Salad with Grilled Chicken and Pesto

This may contain: a salad with chicken, avocado, tomatoes and sliced eggs on the side

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This recipe brings together grilled chicken breast and a touch of homemade pesto for a flavorful Italian chopped salad.

The pesto adds a fragrant and vibrant touch, turning a regular salad into a meal to enjoy.

For a smoky flavor, grill the chicken with some balsamic vinegar before slicing it for the salad.

 

Ingredients:

 

  • Romaine lettuce (chopped)
  • Grilled chicken (sliced)
  • Cherry tomatoes (halved)
  • Red onion (sliced)
  • Basil pesto
  • Parmesan (shaved)
  • Pine nuts

 

 

10. Italian Chopped Salad with Roasted Vegetables

This -may- contain- a -salad- with- lettuce, -tomatoes -and- cheese- in -a -bowl- on -a- table

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Roasting vegetables like bell peppers, zucchini, and eggplant enhances their flavors and gives the salad a hearty, satisfying texture. Paired with fresh greens, this salad is a perfect fall or winter option.

Roast the vegetables in olive oil, garlic, and a sprinkle of Italian seasoning for extra flavor.

Ingredients:

 

  • Romaine lettuce (chopped)
  • Roasted bell peppers, zucchini, and eggplant (chopped)
  • Cherry tomatoes (halved)
  • Kalamata olives
  • Feta cheese (crumbled)
  • Red onion (sliced)
  • Italian dressing

 

 

11. Italian Chopped Salad with Tuna and Beans

This may contain: a salad with chicken, beans, lettuce, tomatoes and cucumbers

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This Mediterranean-inspired chopped salad combines canned tuna with white beans for an extra protein boost. It’s a filling salad that’s perfect for meal prepping and enjoying during the week.

Use fresh lemon juice for an extra zing that complements the tuna.

Ingredients:

 

  • Romaine lettuce (chopped)
  • Canned tuna (drained)
  • White beans (canned, drained and rinsed)
  • Red onion (thinly sliced)
  • Cherry tomatoes (halved)
  • Roasted red peppers
  • Olive oil, lemon, and red wine vinegar dressing

 

 

12. Italian Chopped Salad with Balsamic Roasted Chicken

This may contain: a white bowl filled with chicken, tomatoes and mozzarella on top of a table

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Marinate chicken breasts in balsamic vinegar and herbs before roasting them to create a juicy, flavorful protein for your salad. The sweetness of the balsamic pairs perfectly with the freshness of the vegetables.

Pour in extra balsamic glaze on top for a rich and sweet finish.

Ingredients:

  • Romaine lettuce (chopped)
  • Balsamic roasted chicken (sliced)
  • Cherry tomatoes (halved)
  • Cucumber (diced)
  • Red onion (sliced)
  • Mozzarella pearls
  • Balsamic vinaigrette

 

 

13. Italian Chopped Salad with Salami and Mozzarella

This may contain: a pasta salad with tomatoes, olives, and other ingredients in a bowl on a table

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A classic combination, this salad features tangy salami and creamy mozzarella for a satisfying, full bite. It’s perfect for those who love a bit of savory richness in their salads.

To add even more flavor, toast the salami slices in a pan until crispy before adding them to the salad.

 

Ingredients:

  • Romaine lettuce (chopped)
  • Salami (thinly sliced)
  • Fresh mozzarella (cubed)
  • Cherry tomatoes (halved)
  • Red onion (thinly sliced)
  • Kalamata olives
  • Italian dressing

 

 

14. Italian Chopped Salad with Burrata and Basil

This may contain: a stack of tomatoes topped with mozzarella and basil

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Burrata, with its creamy interior, adds a decadent touch to any salad. Paired with sweet basil, fresh tomatoes, and a bit of olive oil, this Italian chopped salad is simple yet full of flavor.

For extra flavor, top the salad with a sprinkle of sea salt and cracked black pepper.

 

Ingredients:

 

  • Mixed greens (chopped)
  • Burrata (torn into pieces)
  • Cherry tomatoes (halved)
  • Basil leaves (fresh)
  • Red onion (thinly sliced)
  • Kalamata olives
  • Olive oil and balsamic vinegar dressing

 

 

15. Italian Chopped Salad with Grilled Vegetables and Goat Cheese

This- may -contain- a -salad -with- beets- carrots- and -feta- cheese- in- a -white- bowl-italian-chopped-salad-recipes

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The smoky flavor from grilled vegetables like zucchini, bell peppers, and mushrooms makes this Italian chopped salad a great option for summer. The addition of goat cheese adds a creamy, tangy note.

For a bit of extra richness, mix the salad with a balsamic glaze.

Ingredients:

 

  • Romaine lettuce (chopped)
  • Grilled zucchini, bell peppers, and mushrooms (chopped)
  • Goat cheese (crumbled)
  • Cherry tomatoes (halved)
  • Red onion (thinly sliced)
  • Italian dressing

 

 

16. Italian Chopped Salad with Roasted Chickpeas

This may contain: a white bowl filled with broccoli, chickpeas and carrots covered in sauce

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Roasted chickpeas are a fantastic addition to any salad for a crunchy texture and extra protein. Pair them with your favorite Italian ingredients for a filling and flavorful salad.

Roast the chickpeas until crispy for that perfect crunch in every bite.

 

Ingredients:

 

  • Romaine lettuce (chopped)
  • Roasted chickpeas (seasoned with olive oil, garlic, and Italian seasoning)
  • Cherry tomatoes (halved)
  • Cucumbers (diced)
  • Red onion (thinly sliced)
  • Parmesan cheese (shaved)
  • Italian dressing

 

 

17. Italian Chopped Salad with Capicola and Provolone

This- may- contain- a -white- bowl- filled -with- pasta -salad -next -to -a -wooden -spoon-italian-chopped-salad-recipes

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Capicola, a slightly spicy Italian deli meat, pairs perfectly with provolone cheese in this flavorful chopped salad. This hearty dish is ideal for those who want something a bit more substantial.

Add a sprinkle of crushed red pepper flakes if you like a little extra heat.

Ingredients:

 

  • Romaine lettuce (chopped)
  • Capicola (thinly sliced)
  • Provolone cheese (cubed)
  • Cherry tomatoes (halved)
  • Red onion (sliced)
  • Black olives
  • Italian dressing

 

 

18. Italian Chopped Salad with Cucumber and Avocado

This may contain: a salad with tomatoes, cucumbers and mozzarella

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This refreshing salad combines the crispness of cucumber with the creamy texture of avocado for a refreshing twist. The pairing of fresh veggies, creamy avocado, and a light dressing creates a well-balanced dish.

Squeeze fresh lime juice on the avocado to prevent it from browning.

 

Ingredients:

  • Romaine lettuce (chopped)
  • Cucumber (diced)
  • Avocado (cubed)
  • Cherry tomatoes (halved)
  • Red onion (sliced)
  • Feta cheese (crumbled)
  • Italian dressing

 

 

19. Italian Chopped Salad with Bacon and Blue Cheese

This may contain: a salad with bacon, lettuce and cheese on it in a white bowl

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For those who enjoy a rich, savory salad, this version with bacon and blue cheese is a must-try. The crispy bacon adds crunch, while the blue cheese gives the salad a bold flavor.

If you’re a fan of crispy bacon, bake it in the oven for an even crispier texture.

 

 

Ingredients:

 

  • Romaine lettuce (chopped)
  • Crispy bacon (crumbled)
  • Blue cheese (crumbled)
  • Cherry tomatoes (halved)
  • Red onion (thinly sliced)
  • Black olives
  • Italian dressing

 

 

20. Italian Chopped Salad with Lemon-Tahini Dressing

This -may- contain-a- large -salad -on- a -white- plate -with -dressings- and -seasonings- in -bowls -next -to- it-italian-chopped-salad-recipes

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For a unique twist, try a lemon-tahini dressing on your Italian chopped salad. The creamy tahini with the bright acidity of lemon creates a tangy and savory combination that’s both healthy and delicious.

To make your tahini dressing even more flavorful, add a touch of garlic powder and a pinch of cayenne pepper.

 

Ingredients:

 

  • Romaine lettuce (chopped)
  • Cherry tomatoes (halved)
  • Cucumber (diced)
  • Red onion (thinly sliced)
  • Kalamata olives
  • Feta cheese (crumbled)
  • Lemon-tahini dressing

 

 

Ideas for Making the Best Italian Chopped Salad

 

  1. Choose Fresh Ingredients

The fresher your vegetables, the more flavorful your salad will be. Go for in-season produce whenever possible.

 

  1. Don’t Joke with Dressing

A good dressing ties the entire salad together. Homemade dressings made with high-quality olive oil, fresh lemon juice, and herbs make all the difference.

 

  1. Chop Everything Evenly

Ensure that all ingredients are chopped uniformly so every bite offers a balanced mix of flavors and it’s visually appealing.

 

  1. Prepare to Your Taste

Don’t be afraid to experiment. Add or omit ingredients based on your preferences.

 

 

How to Serve Italian Chopped Salads

 

  1. Main Course or Side Dish

Italian chopped salads are hearty enough to serve as a main course but also can complement pasta dishes, grilled meats, and soups beautifully.

 

  1. Presentation Tips

For a stunning presentation, arrange the ingredients in separate sections on a large platter and toss right before serving.

 

If you’re recreating my grandmother’s classic recipe or adding your own idea or creativity, Italian chopped salads are a fantastic way to enjoy fresh, flavors in one delicious dish.

 

With these 20 mouthwatering Italian chopped salads recipes to choose from, there’s something for everyone.

So, next time you’re craving something light yet satisfying, prepare any of these Italian chopped salad.

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