Italian Chopped Salad Recipe (Loaded with Meat and Cheese!)
Hearty, flavorful, and satisfying - this Italian chopped salad is loaded with cured meats, cheese, and briny olives for a restaurant-quality meal that comes together in just 15 minutes!
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Looking for a salad that actually fills you up and tastes like you're eating at your favorite Italian deli? This Italian Chopped Salad is the answer! Packed with savory cured meats, rich cheeses, and crisp vegetables, this loaded salad is so much more than a side dish - it's a complete meal that delivers bold flavors and satisfying protein in every bite.
The best part? It comes together in just 15 minutes with simple chopping and tossing. No cooking required! Whether you need a quick weekday lunch, a crowd-pleasing potluck dish, or a hearty dinner salad to serve alongside pasta, this recipe has you covered.
WHY YOU'LL LOVE THIS ITALIAN CHOPPED SALAD
- Incredibly Flavorful & Satisfying: This isn't your average side salad. The combination of savory ham, spicy pepperoni, and rich salami creates a trio of cured meats that provides a delicious, protein-packed base. Add in the sharp provolone cheese and briny olives, and every bite is bursting with bold Italian flavors.
- Comes Together in Minutes: One of the best things about this recipe is how quick and easy it is to prepare. There's no cooking required - just simple chopping and mixing. You can have this hearty salad on the table in 15 minutes flat, making it perfect for busy weeknights or last-minute entertaining.
- Perfectly Customizable: While this recipe is fantastic as written, it serves as a great template for your own creativity. Not a fan of green bell peppers? Try crunchy cucumbers or red onions instead. Want extra creaminess? Add fresh mozzarella balls or marinated artichoke hearts. The possibilities are endless!
- A Meal-Prepper's Dream: This salad holds up beautifully in the refrigerator, making it an excellent choice for meal prep. Prepare all the components ahead of time and store them in separate containers. When you're ready to eat, just combine everything in a bowl, add your dressing, and toss.
- Versatile for Any Occasion: Its vibrant colors and robust flavors make it an impressive dish to bring to potlucks, family gatherings, or dinner parties. Serve it as a substantial appetizer, a light main course, or as a side dish alongside pasta, grilled chicken, or pizza. Its broad appeal ensures it will be a hit with everyone at the table.
WHAT MAKES THIS ITALIAN SALAD SPECIAL?
Think of this as an Italian sub sandwich deconstructed into salad form. You get all those delicious deli flavors - the salty cured meats, tangy olives, sharp cheese, and crisp vegetables - but in a lighter, fresher format. The homemade Italian dressing ties everything together with a perfect balance of olive oil, red wine vinegar, and Italian seasonings.
As a Registered Nurse, I appreciate that this salad provides quality protein and healthy fats while keeping you satisfied for hours. The combination of lean proteins from the meats and cheese, along with fiber from the vegetables, makes this a nutritionally balanced meal that won't leave you reaching for snacks an hour later.
INGREDIENTS YOU'LL NEED
FOR THE SALAD:
- Romaine Lettuce (3 cups, coarsely chopped): Provides a crisp, sturdy base that holds up well to the heavy toppings and dressing.
- Green Bell Pepper (1, seeded and diced): Adds a fresh crunch and slight sweetness to balance the salty meats.
- Roma Tomatoes (2, seeded and diced): Choose firm tomatoes for the best texture. Removing the seeds prevents the salad from getting watery.
- Kalamata Olives (½ cup, pitted): These Greek olives add a rich, briny flavor that's essential to the Mediterranean taste.
- Green Olives (½ cup, pitted): Provide a milder, slightly tangy complement to the Kalamata olives.
- Deli Ham (1 cup, diced): Choose quality deli ham for the best flavor. Dice it into bite-sized pieces.
- Hard Salami (1 cup, diced): Look for Genoa or hard salami for authentic Italian flavor.
- Pepperoni (1 cup, diced): Adds a spicy kick and bold flavor to every bite.
- Provolone Cheese (½ cup, diced): Sharp provolone works best for maximum flavor impact.
FOR THE HOMEMADE ITALIAN DRESSING:
- Olive Oil (¼ cup): Use extra virgin olive oil for the best flavor.
- Red Wine Vinegar (2 tablespoons): Provides the perfect tangy balance to the rich oil.
- Italian Seasoning (1 teaspoon): A blend of oregano, basil, and other Mediterranean herbs.
- Salt (¼ teaspoon): Enhances all the other flavors.
- Black Pepper (¼ teaspoon): Adds a subtle kick.
- Grated Parmesan Cheese (2 tablespoons): Gives the dressing extra depth and a salty, umami flavor.
Note: If you're short on time, you can substitute your favorite bottled Italian dressing. However, the homemade version only takes 2 minutes and tastes so much better!
HOW TO MAKE ITALIAN CHOPPED SALAD (STEP-BY-STEP)
STEP 1: MAKE THE DRESSING
Start by making the dressing so the flavors have time to meld together. Add the olive oil, red wine vinegar, Italian seasoning, salt, black pepper, and grated Parmesan cheese to a mason jar. Seal with a lid and shake vigorously for 30 seconds until well combined. Alternatively, whisk all ingredients together in a small bowl. Set aside while you prepare the salad.
STEP 2: PREP THE VEGETABLES
Wash and dry the romaine lettuce, then coarsely chop it into bite-sized pieces. Place in a large mixing bowl. Seed and dice the green bell pepper into small pieces. Seed the Roma tomatoes (this prevents excess water) and dice them. Add both to the bowl with the lettuce.
STEP 3: ADD THE PROTEINS
Dice the deli ham, hard salami, and pepperoni into bite-sized pieces - you want them roughly the same size so you get a bit of everything in each forkful. Dice the provolone cheese as well. Add all the meats and cheese to the bowl.
STEP 4: ADD THE OLIVES
Measure out the Kalamata olives and green olives. If they're whole, make sure they're pitted. Add them to the bowl with the other ingredients.
STEP 5: TOSS THE SALAD
Gently toss all the salad ingredients together until evenly distributed. This ensures every serving gets a good mix of vegetables, meats, cheese, and olives.
STEP 6: ADD DRESSING & SERVE
Pour the homemade Italian dressing over the salad and toss again to coat everything evenly. Serve immediately for the crispest texture, or refrigerate until ready to serve.
EXPERT TIPS FOR THE BEST ITALIAN SALAD
- Chop Everything Uniformly: Take the time to dice all your ingredients into similar-sized pieces. This ensures you get a perfect bite with all the flavors in every forkful, and it makes the salad easier to eat.
- Don't Skip Seeding the Tomatoes: Removing the seeds and gel from the tomatoes prevents your salad from becoming watery, especially if you're making it ahead of time.
- Quality Ingredients Matter: Since this salad relies on simple ingredients, using high-quality deli meats, real provolone cheese, and good olive oil makes a noticeable difference in the final flavor.
- Dress Right Before Serving: If you're making this ahead, keep the dressing separate and add it just before serving. This keeps the lettuce crisp and fresh rather than wilted and soggy.
- Adjust Seasonings to Taste: After tossing with dressing, taste and adjust. You might want more black pepper for heat, additional Parmesan for saltiness, or an extra splash of red wine vinegar for tanginess.
- Chill Your Bowl: For an extra-crisp salad, place your serving bowl in the refrigerator for 15 minutes before assembling. The cold bowl helps keep everything fresh and crisp.
DELICIOUS VARIATIONS TO TRY
- Add Marinated Vegetables: Include marinated artichoke hearts, roasted red peppers, or pepperoncinis for extra Italian flair and tangy flavor.
- Make It Vegetarian: Skip the meats and double up on the cheese. Add chickpeas or white beans for protein, and include additional vegetables like cucumbers and red onions.
- Try Different Cheeses: Substitute or add fresh mozzarella balls (ciliegine), aged Parmesan shavings, or sharp Asiago for variety.
- Add Crunch: Top with homemade croutons, toasted pine nuts, or crispy fried onions for additional texture.
- Make It Spicy: Add sliced hot cherry peppers, crushed red pepper flakes to the dressing, or swap regular pepperoni for spicy pepperoni.
- Include Pasta: Turn this into an Italian pasta salad by adding 2 cups of cooked and cooled rotini or penne pasta.
HOW TO STORE ITALIAN CHOPPED SALAD
ROOM TEMPERATURE: This salad should not be left at room temperature for more than 2 hours due to the perishable meats and cheese.
REFRIGERATOR: Store leftover salad covered in an airtight container in the refrigerator for up to 3 days. For best results, store the dressing separately and add it to individual portions as needed. This keeps the vegetables fresh and crisp.
MEAL PREP TIPS: Prepare all ingredients separately and store in individual containers. Lettuce stays in one container, meats in another, cheese in another, and vegetables in another. When ready to serve, combine the desired portions and dress. This method keeps everything fresh for up to 5 days.
FREEZING: This salad is not suitable for freezing due to the fresh vegetables and dairy, which don't thaw well.
HOW TO SERVE ITALIAN SALAD
This versatile salad works for so many occasions:
- Quick Weekday Lunch: Pack it in a large container with dressing on the side for an easy grab-and-go lunch that's way better than takeout.
- Dinner Side Dish: Serve alongside classic Italian main dishes like chicken parmesan, baked ziti, or lasagna for a complete meal.
- Potluck Favorite: Double or triple the recipe and transport it in a large bowl. It's always a crowd-pleaser and disappears quickly at gatherings.
- Light Summer Dinner: On hot days when you don't want to turn on the oven, this protein-packed salad makes a satisfying main course all on its own.
- Party Platter: Arrange on a large platter for a beautiful presentation at dinner parties or holiday gatherings.
PERFECT MAIN DISHES TO PAIR WITH ITALIAN SALAD
While this salad can absolutely stand alone as a meal, it also pairs beautifully with these Italian-inspired dishes:
- Garlic Bread with Fresh Herbs: Warm, crusty garlic bread provides the perfect contrast to the cold, crisp salad. The buttery, aromatic flavors complement the bold Italian dressing beautifully.
- Classic Minestrone Soup: A warm bowl of vegetable-rich minestrone creates a beautiful temperature contrast with your cold salad. This combination makes for a satisfying, well-rounded meal.
- Homemade Focaccia Bread: The pillowy texture and herb-infused flavor of focaccia makes it an ideal companion. Use it to soak up any extra dressing from your salad bowl!
- Chicken Parmigiana: Transform this Italian salad from a light meal into a hearty dinner by pairing it with crispy, cheese-topped chicken parmesan. The fresh salad cuts through the richness of the breaded chicken perfectly.
- Creamy Risotto: The luxurious, creamy texture of risotto provides a pleasant contrast to the salad's crisp vegetables. This pairing works especially well for elegant dinner parties.
- Margherita Pizza: Keep it simple with a classic Margherita pizza alongside your loaded salad for an easy Italian feast that everyone will love.
FREQUENTLY ASKED QUESTIONS
Can I make this salad ahead of time?
Yes! You can prepare all the components up to 24 hours in advance. Store the chopped vegetables, meats, and cheese in separate airtight containers in the refrigerator. Keep the dressing separate as well. Combine everything and dress just before serving for the best texture and freshness.
Can I use bottled Italian dressing instead of homemade?
Absolutely! While homemade dressing takes just 2 minutes and tastes fresher, a good quality bottled Italian dressing works perfectly in a pinch. You'll need about ⅓ to ½ cup of bottled dressing for this recipe.
What can I substitute for the cured meats?
If you don't eat pork products, try turkey pepperoni, turkey salami, and turkey ham for similar flavors. For a vegetarian version, skip the meats entirely and add chickpeas, white beans, or marinated tofu for protein.
How do I keep the lettuce from getting soggy?
The key is to dress the salad right before serving. If making ahead, keep all components separate and combine just before eating. You can also try storing a paper towel in the container with the lettuce to absorb excess moisture.
Can I add pasta to make this an Italian pasta salad?
Yes! Add 2 cups of cooked and cooled rotini, penne, or bowtie pasta. You may need to increase the dressing by about 50% to properly coat all the ingredients.
What type of lettuce works best?
Romaine is ideal because it has a sturdy texture that holds up well to the heavy toppings and dressing. Iceberg lettuce also works if you prefer extra crunch, though it has less nutritional value. Avoid delicate greens like spring mix or arugula, which will wilt quickly.
Did you make this recipe? I'd love to see it! Tag me on Instagram @marathonsandmotivation or leave a comment and rating below. Your feedback helps other readers and helps me create more delicious recipes for you!
MORE DELICIOUS SALAD RECIPES
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• Chicken and Pineapple Salad with Avocado
• Easy Italian Pasta Salad Recipe
The Best Italian Salad Recipe
Ingredients
For Salad:
- 3 cups romaine lettuce coarsely chopped
- 1 green bell pepper seeded and diced
- 2 Roma tomatoes seeded and diced
- ½ cup pitted Kalamata olives
- ½ cup pitted green olives
- 1 cup diced deli ham slices
- 1 cup diced hard salami slices
- 1 cup diced pepperoni slices
- ½ cup diced provolone cheese slices
For dressing:
- ¼ cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Italian seasoning
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoons grated Parmesan cheese
Instructions
Make the dressing:
- Add olive oil, red wine vinegar, Italian seasoning, salt, black pepper, and Parmesan cheese to a mason jar. Seal with lid and shake vigorously for 30 seconds until well combined. Alternatively, whisk all ingredients together in a small bowl. Set aside.
Prepare the salad base:
- In a large mixing bowl, add the coarsely chopped romaine lettuce.
- Add the vegetables: Add the diced green bell pepper and seeded, diced Roma tomatoes to the bowl.
- Add proteins and cheese: Add the diced deli ham, hard salami, pepperoni, and provolone cheese to the bowl.
- Add the olives: Add both the Kalamata olives and green olives to the bowl.
- Toss the salad: Gently toss all ingredients together until evenly distributed.
- Dress and serve: Pour the homemade Italian dressing over the salad and toss again to coat evenly. Serve immediately.
Notes
Nutrition
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