Italian Chopped Salad

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Description:

Italian Chopped Salad is a vibrant, hearty mix of crisp romaine, savory meats, bold cheeses, and zesty vegetables all tossed in a tangy Italian vinaigrette. Bursting with Mediterranean flavor, this salad is satisfying enough to be a meal on its own or a standout side at any gathering. Every bite delivers a perfect balance of crunch, creaminess, salt, and acidity.

Origin:

Italian Chopped Salad originates from Italian-American cuisine, particularly popularized in delis and restaurants in cities like Chicago and Los Angeles. It draws inspiration from traditional Italian antipasto platters, combining cured meats, cheeses, olives, and crisp vegetables into a single bowl — chopped for convenience and flavor in every bite.

Ingredients (Quantities):

For the Salad:

  • 1 large head romaine lettuce, chopped
  • 1 cup (150g) cherry tomatoes, halved
  • ½ cup (60g) red onion, thinly sliced
  • ¾ cup (90g) pepperoncini or banana peppers, sliced
  • ½ cup (70g) black or Kalamata olives, halved
  • ½ cup (50g) provolone cheese, cubed or shredded
  • ½ cup (50g) salami, chopped
  • ½ cup (70g) chickpeas (garbanzo beans), drained and rinsed
  • ¼ cup (20g) grated Parmesan cheese

For the Dressing:

  • ⅓ cup (80ml) extra virgin olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • ½ teaspoon dried oregano
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • Optional: Pinch of sugar or a drizzle of honey (to balance acidity)

Optional Ingredients:

  • Croutons (for added crunch)
  • Cucumber, chopped
  • Artichoke hearts
  • Roasted red peppers
  • Fresh basil or parsley, chopped
  • Mozzarella pearls instead of provolone
  • Prosciutto or mortadella as alternative meats
  • Sun-dried tomatoes

Instructions:

  1. In a large bowl, combine chopped romaine, cherry tomatoes, red onion, pepperoncini, olives, cheese, salami, chickpeas, and Parmesan. Toss gently to mix.
  2. In a small jar or bowl, whisk together olive oil, red wine vinegar, mustard, garlic, oregano, salt, pepper, and optional sugar/honey until well combined.
  3. Pour dressing over the salad just before serving and toss until evenly coated.
  4. Taste and adjust seasoning if needed. Add extra Parmesan or black pepper on top if desired.

Tips for Success:

  • Use cold, crisp lettuce for maximum crunch.
  • Chop all ingredients uniformly for easy eating and balanced bites.
  • Dress right before serving to avoid sogginess.
  • Let the salad sit for 5–10 minutes after tossing to let flavors meld.
  • Make the dressing ahead — it gets better after sitting for an hour or more.

Recommendation:

Serve with:

  • Garlic bread or focaccia
  • Grilled chicken or shrimp on top for extra protein
  • A light Italian red wine or sparkling water with lemon

Perfect as a weekday lunch, potluck dish, or refreshing side to pizza or pasta.

Nutrition (Per Serving – approx. 1/4 of recipe):

  • Calories: ~300
  • Fat: ~23g
  • Carbohydrates: ~10g
  • Protein: ~12g
  • Fiber: ~3g
  • Sugar: ~2g
  • Sodium: ~600mg

(Nutrition will vary based on the meats, cheeses, and dressing variations used.)

Would you like a vegan version, a printable layout, or a meal prep-friendly adaptation?

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