Italian Chopped Salad

Some salads are delicate and light. This is not one of them. Italian Chopped Salad is robust, bold, and packed with texture. Every bite is a mosaic of flavors—crisp lettuce, briny olives, zesty pepperoncini, smoky salami, and creamy mozzarella. Tossed in a tangy homemade vinaigrette, it’s the kind of salad that doesn’t play second fiddle—it’s the main event.

Behind the Recipe

This recipe came about after a long weekend of indulgent Italian dinners. I had a fridge full of leftovers—salami, mozzarella, roasted red peppers—and a serious craving for something fresh but hearty. I chopped everything into bite-sized pieces, whisked together a quick vinaigrette, and what started as a fridge-clearing salad turned into a new favorite. It’s satisfying like a sub sandwich in salad form, without the bread or the heaviness.

Origins & Flavor Story

Italian Chopped Salad pulls inspiration from classic Italian-American delis, where antipasti platters and sub sandwiches reign supreme. Think of it as a deconstructed Italian hoagie—transformed into a crisp, fresh salad. It’s got roots in the traditions of Southern Italy (cured meats, bold cheeses, oil-based dressings) but is very much an American invention, tailored to busy weeknights and casual gatherings.

Why You’ll Love This Salad

• Loaded with flavor: Every bite offers crunch, salt, tang, and umami.
• Hearty enough for a meal: Thanks to proteins like salami and cheese.
• Great for meal prep: The chopped format holds up well for hours.
• Totally customizable: Swap out meats, add more veggies, or toss in beans.
• Vibrant and colorful: It’s as beautiful to look at as it is to eat.

Pro Tips for the Perfect Chopped Salad

1. Chop everything to uniform size: So every forkful delivers balanced flavor.
2. Use crisp, sturdy greens: Romaine or iceberg hold up well.
3. Don’t overdress: Start with less vinaigrette and add as needed.
4. Let it marinate (briefly): 10–15 minutes of rest makes the flavors mingle beautifully.
5. Serve cold and fresh: It’s best chilled just before serving.

Kitchen Tools You’ll Need

• Large cutting board
• Sharp knife
• Salad spinner or colander
• Mixing bowls
• Whisk or jar with lid (for dressing)
• Tongs or salad servers

Ingredients for Italian Chopped Salad

Let’s build this flavor-packed bowl. You’ll need:

For the Salad:

• Romaine lettuce: 1 large head, chopped
• Radicchio or iceberg: 1 small head, chopped (optional for color and bitterness)
• Cherry tomatoes: 1 cup, halved
• Red onion: 1/4, thinly sliced
• Cucumber: 1 small, diced
• Roasted red peppers: 1/2 cup, sliced
• Mozzarella (pearls or diced): 1/2 cup
• Genoa salami: 1/2 cup, diced or thin strips
• Black olives or kalamata: 1/4 cup, sliced
• Pepperoncini: 1/4 cup, sliced
• Fresh parsley or basil: optional garnish

For the Dressing:

• Olive oil: 1/3 cup
• Red wine vinegar: 3 tablespoons
• Dijon mustard: 1 teaspoon
• Garlic: 1 clove, minced
• Dried oregano: 1 teaspoon
• Salt & black pepper: to taste
• Pinch of sugar or honey: optional, to balance acidity

Ingredient Swaps & Additions

• No salami? Try grilled chicken, chickpeas, or prosciutto.
• Vegan? Omit cheese and meat, add more beans or artichoke hearts.
• Want it spicy? Add Calabrian chiles or spicy giardiniera.
• Lower sodium? Use fresh mozzarella and reduce olives.

Instructions for Italian Chopped Salad

And now, let’s bring it all together:

1. Prep the greens.
   Wash and dry romaine and radicchio. Chop into bite-sized pieces and place in a large bowl.
2. Chop and slice your add-ins.
   Halve the tomatoes, dice the cucumber and salami, slice the onions, olives, and pepperoncini.
3. Make the dressing.
   In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon, garlic, oregano, salt, pepper, and sugar. Shake or whisk until emulsified.
4. Toss the salad.
   Add all chopped ingredients to the bowl with the greens. Pour dressing over (start with half), toss gently to coat, then add more dressing to taste.
5. Garnish and serve.
   Sprinkle with chopped parsley or basil. Serve chilled or let it sit for 10 minutes to absorb the flavor.

Texture & Flavor Notes

• Crunch from lettuce and cucumbers
• Creaminess from mozzarella
• Zing from pepperoncini and vinegar
• Savory depth from salami and olives
• Freshness from herbs and tomatoes

Cooking Tips & Tricks

• Chill your bowl and ingredients for peak crispness.
• Double the dressing and store it for the week—it’s great on sandwiches too.
• Slice onions thin and soak in cold water for 10 minutes to mellow their bite.

What to Avoid

• Don’t overdress—it makes the salad soggy.
• Avoid watery ingredients (like overripe tomatoes) that can dilute the flavor.
• Don’t forget the salt and pepper—it really brings it all together.

Nutrition Snapshot (per serving, approx.)

• Calories: ~320
• Protein: ~12g
• Fat: ~26g
• Carbs: ~10g
• Fiber: ~3g

Make-Ahead & Storage

• Salad can be chopped up to 6 hours in advance—store components separately.
• Dressing lasts 1 week in the fridge.
• Leftovers are best eaten within 24 hours (before the greens wilt).

Serving Suggestions

• As a main course with crusty bread or focaccia
• Paired with grilled chicken, shrimp, or steak
• Alongside lasagna or baked ziti
• In wraps or pitas for a next-day lunch

Variations to Try

• Antipasto-style: Add marinated artichokes and provolone
• Mediterranean: Use feta, chickpeas, and lemon-oregano dressing
• Creamy version: Add a dollop of mayo or Greek yogurt to the dressing
• No-lettuce version: Bulk it up with beans, pasta, or grains

Frequently Asked Questions

Q: Can I make this salad vegan?
A: Yes—omit the cheese and meat, and bulk up with extra veggies or chickpeas.

Q: How long does the dressing last?
A: Up to 1 week in the fridge in a sealed jar.

Q: Can I add pasta to this?
A: Absolutely—short pasta like rotini or orzo turns this into a chopped pasta salad.

Q: What’s the best lettuce to use?
A: Romaine is classic, but iceberg adds a great crunch. Radicchio brings color and a slight bitter note.

Q: Is it gluten-free?
A: Yes, as long as all components (especially the salami) are certified gluten-free.

Final Thoughts

Italian Chopped Salad is everything a salad should be—vibrant, bold, textural, and satisfying. It’s a dish that’s as at home on a weeknight table as it is on a potluck spread. Once you’ve made it, don’t be surprised if you crave it again the next day. Trust me—it’s that good.

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