This homemade Italian chopped salad is loaded with fresh veggies, creamy mozzarella, savory salami, and a zesty vinaigrette — it’s the kind of meal prep Italian chopped salad that actually makes you excited to eat your greens.
Okay, real talk — I used to be a “salad is just sad rabbit food” person. Then I made this Italian chopped salad, took one bite, and immediately texted three people the recipe. It’s got everything: crunch, creaminess, a little heat, and a dressing so good you’ll want to drink it with a spoon.
Table of Contents
What Makes This Italian Chopped Salad So Good
This isn’t your average bowl of greens with some dressing drizzled on top. This homemade Italian chopped salad is hearty enough to be a full meal, colorful enough to make your Instagram jealous, and bold enough in flavor that you’ll actually look forward to eating it.
Every bite has something going on — the peppery bite of radicchio, the creamy chew of fresh mozzarella, the salty snap of salami, and those little pepperoncini slices that sneak up on you in the best way. Add chickpeas for protein and a shaved Parmesan finish, and you’ve got a showstopper.
It also happens to be one of the best options for meal prep Italian chopped salads — just keep the dressing separate and you’re golden for days.
Italian Chopped Salad
Equipment
- Large mixing bowl
- Medium bowl
- Whisk
- Knife
- Cutting board
Ingredients
For the Salad
- 1 head Romaine lettuce roughly chopped
- 1 cup Radicchio lettuce chopped
- 8 oz Fresh mozzarella cut into cubes
- 4 oz Dry Italian salami cut into matchsticks
- 1 can Chickpeas rinsed and drained
- 1 can Black olives rinsed and drained
- 1 Yellow bell pepper diced
- 0.5 English cucumber diced
- 6 Pepperoncini sliced
- 1 cup Grape tomatoes halved
- 0.33 cup Red onion chopped
- 0.5 cup Parmesan shaved
For the Dressing
- 0.5 cup Extra virgin olive oil
- 3 tbsp vinegar
- 2 tsp Dijon mustard
- 1 clove Garlic grated
- 0.75 tsp Dried oregano
- 0.125 tsp Crushed red pepper flakes
- Kosher salt to taste
- Black pepper to taste
Instructions
- In a medium bowl, whisk together olive oil, vinegar, Dijon mustard, grated garlic, dried oregano, and red pepper flakes. Season with salt and black pepper to taste and set aside.
- In a large bowl, add chopped romaine lettuce and radicchio to create the salad base.
- Top the greens with mozzarella, salami, chickpeas, black olives, bell pepper, cucumber, pepperoncini, tomatoes, and red onion.
- Pour the dressing over the salad and toss gently until everything is well coated.
- Finish with shaved Parmesan on top and serve immediately.
Notes
Ingredients
Here’s everything you’ll need. I’ve grouped it to keep things easy!
For the Salad
| Ingredient | Amount |
|---|---|
| Romaine lettuce, roughly chopped | 1 head |
| Radicchio lettuce, chopped | 1 cup |
| Fresh mozzarella, cut into ¼-inch cubes | 8 ounces |
| Dry Italian salami, cut into matchsticks | 4 ounces |
| Canned chickpeas, rinsed and drained | 1 (15-oz) can |
| Sliced black olives, rinsed and drained | 1 (2.25-oz) can |
| Yellow bell pepper, diced | 1 |
| English cucumber, diced | ½ |
| Pepperoncini, sliced | 6 |
| Grape tomatoes, halved | 1 cup |
| Red onion, chopped | ⅓ cup |
| Shaved Parmesan | ½ cup |
For the Dressing
| Ingredient | Amount |
|---|---|
| Extra virgin olive oil | ½ cup |
| vinegar | 3 tablespoons |
| Dijon mustard | 2 teaspoons |
| Garlic, grated | 1 clove |
| Dried oregano | ¾ teaspoon |
| Crushed red pepper flakes | ⅛ teaspoon |
| Kosher salt and black pepper | To taste |
How to Make This Italian Chopped Salad
This comes together so fast it almost feels like cheating. Let’s do it.
Step 1: Make the Dressing First
Grab a medium bowl and whisk together the olive oil, vinegar, Dijon mustard, grated garlic, dried oregano, and crushed red pepper flakes. Season with kosher salt and freshly cracked black pepper to taste.
Pro tip: Grating the garlic instead of mincing it means it melts right into the dressing — no sharp garlic chunks, just smooth, savory flavor throughout.
Give it a taste. It should be tangy, a little herby, and have just a whisper of heat from those red pepper flakes. Adjust salt and pepper as needed. Set it aside while you build the salad — this also gives the flavors time to get to know each other.
Step 2: Build Your Salad Base
Add the chopped romaine and radicchio to a large bowl. The romaine gives you that satisfying crunch, while the radicchio brings a slightly bitter, peppery depth that balances all the rich, creamy ingredients coming next.
Don’t skip the radicchio! It sounds fancy but it’s totally worth it. Most grocery stores carry it right next to the romaine. It’s that small, tight, purple-and-white cabbage-looking head — you’ll know it when you see it.
Step 3: Pile On the Good Stuff
Now comes the fun part. Top your greens with the mozzarella cubes, salami matchsticks, chickpeas, black olives, diced yellow bell pepper, cucumber, sliced pepperoncini, halved grape tomatoes, and red onion.
Seriously, just look at that bowl for a second. The colors alone are enough to make you smile. Red, yellow, green, purple — it’s basically a rainbow you can eat.
Don’t stress about arranging everything perfectly. This is a chopped salad — it’s supposed to look abundant and a little chaotic.
Step 4: Dress and Toss
Pour the dressing over the top of your loaded salad and gently toss everything together until well coated. You want every little piece to get in on that tangy, herby dressing action.
Finish with a generous shower of shaved Parmesan over the top. That nutty, salty cheese ties the whole thing together in a way that’ll make you close your eyes for a second. You’ll see.
Expert Tips for the Best Italian Chopped Salad
Chop Everything Roughly the Same Size
The whole “chopped” thing is key here. When everything is cut to a similar size, you get a little bit of everything in each bite — no sad forkfuls of just lettuce. Aim for about ¾-inch to 1-inch pieces across the board.
Use Fresh Mozzarella, Not Shredded
I know it’s tempting to grab the pre-shredded bag, but fresh mozzarella is a whole different experience here. It’s soft, milky, and creamy in a way that makes the salad feel indulgent. It’s worth the extra step of cubing it yourself.
Don’t Dress It Until You’re Ready to Eat
If you’re making this as part of your Italian-inspired meal prep routine, store the dressing separately and add it right before serving. This keeps everything crisp and fresh instead of soggy and sad.
Make the Dressing in Advance
Actually, the dressing gets better as it sits — the garlic mellows and the flavors meld together beautifully. Make it up to 3 days ahead and keep it in a jar in the fridge. Shake before using.
Variations and Swaps
Make It Vegetarian
Easy — just leave out the salami. The chickpeas provide plenty of protein and heartiness on their own, so you won’t feel like anything’s missing. You could also add some marinated artichoke hearts for extra flavor.
Swap the Protein
Not feeling salami? Try sliced pepperoni, diced grilled chicken, or even canned tuna for a Mediterranean-inspired twist. All of them work beautifully with the zesty dressing.
Add Some Crunch
A handful of garlicky croutons or toasted pine nuts scattered on top adds a satisfying crunch. If you’re into that kind of texture contrast (and honestly, who isn’t?), go for it.
Make It a Wrap
Spoon this Italian chopped salad into a large flour tortilla with a drizzle of extra dressing and you’ve got a seriously incredible lunch wrap. Perfect for meal prep Italian chopped salads you can grab and go all week.
Troubleshooting
Salad got soggy? You dressed it too early, friend. Next time, keep the dressing on the side until right before serving. If it’s already dressed and sitting in the fridge, give it a quick refresh with a squeeze of lemon juice and a handful of fresh greens.
Dressing too tangy? Add a tiny drizzle of honey to balance it out, or just a splash more olive oil to mellow the acidity.
Not enough flavor? Make sure you’re seasoning the dressing generously. Salt and pepper make a huge difference — taste as you go and don’t be shy with it.
Storage Instructions
| Storage Method | Duration | Notes |
|---|---|---|
| Undressed salad (refrigerator) | Up to 3 days | Store in an airtight container |
| Dressing (refrigerator) | Up to 5 days | Keep in a sealed jar, shake before use |
| Dressed salad (refrigerator) | Up to 1 day | Expect some softening of greens |
| Frozen | Not recommended | Lettuce and fresh mozzarella don’t freeze well |
Reheating
This salad is best served cold or at room temperature, so no reheating needed! If it’s been in the fridge, just let it sit out for 5–10 minutes and give it a toss before eating.
No-Waste Kitchen Ideas
Leftover salami and mozzarella are perfect on a crispy air fryer pizza roll situation, or layered into a sourdough pesto grilled cheese for an Italian-inspired lunch. Leftover pepperoncini are great in sandwiches, and extra chickpeas can go into soups or grain bowls.
Nutritional Information (Per Serving)
Based on 4 servings. These are estimates and can vary based on specific brands and portions.
| Nutrient | Amount |
|---|---|
| Calories | ~490 kcal |
| Total Fat | 38g |
| Saturated Fat | 10g |
| Carbohydrates | 20g |
| Fiber | 5g |
| Protein | 20g |
| Sodium | 920mg |
| Sugar | 5g |
Italian Chopped Salad FAQs
Can I make this Italian chopped salad ahead of time?
Absolutely! This is one of the best salads for meal prep. Just store the dressing separately and keep the chopped salad in an airtight container in the fridge. It’ll stay fresh and crispy for up to 3 days — perfect for Italian-inspired meal prep lunches all week long.
What can I use instead of radicchio?
If you can’t find radicchio or aren’t a fan of its slight bitterness, red cabbage works as a great substitute. It gives you that same beautiful purple color and a satisfying crunch without the bitter edge.
Is this Italian chopped salad gluten-free?
Yes, every ingredient in this recipe is naturally gluten-free! Just double-check the labels on your salami and Dijon mustard to make sure no sneaky gluten-containing additives are hiding in there.
Can I use bottled Italian dressing instead of homemade?
You can, but honestly the homemade dressing takes about 2 minutes to make and it is so much better — brighter, fresher, and you control the salt and heat. Once you try it, you won’t go back to bottled. Promise.
What pairs well with this salad?
This is hearty enough to stand alone as a full meal, but if you want something on the side, it’s incredible alongside fried mac and cheese bites for a fun contrast. Or keep it light with some crusty bread to soak up any extra dressing in the bowl.
Let’s Wrap This Up
This homemade Italian chopped salad is one of those recipes that earns a permanent spot in your rotation — it’s that good. It’s vibrant, filling, endlessly customizable, and genuinely fun to eat. Whether you’re making it for a weeknight dinner, meal prepping Italian chopped salads for the week, or bringing it to a potluck (where it will disappear in approximately 4 minutes), it always delivers.
If you give it a try, I’d love to know what you think! Drop a comment below and let me know how it turned out, what swaps you made, or any tips you discovered along the way. And if you loved it, please pin this recipe on Pinterest so more people can find it — it really does help!
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Happy chopping!
