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Easy Healthy Italian Chopped Salad Recipe

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Looking for a quick, nutritious, and flavorful dish? This easy healthy Italian chopped salad recipe is the perfect solution! Packed with fresh vegetables, hearty proteins, and a zesty homemade Italian dressing, this salad delivers a delicious balance of textures and flavors.

It’s a refreshing, satisfying meal that’s light yet filling, ideal for lunch, dinner, or as a side. Best of all, it’s easy to customize with your favorite ingredients, making it a versatile option for busy weeknights or casual gatherings. Enjoy the taste of Italy in every bite!

What is Italian Chopped Salad?

Italian chopped salad is a vibrant and flavorful dish that brings together a variety of fresh, wholesome ingredients typically found in Italian and Mediterranean cuisine.

The salad typically features a combination of crisp, chopped vegetables such as lettuce, cucumbers, bell peppers, and tomatoes. These are often paired with Italian staples like olives, artichoke hearts, and red onions for added texture and flavor.

The salad is often topped with a protein such as grilled chicken, salami, or mozzarella cheese, making it a satisfying meal on its own.

What makes an Italian chopped salad distinctive is the dressing—usually a zesty, tangy vinaigrette made from olive oil, vinegar (often red wine or balsamic), and Italian herbs like oregano and basil. The “chopped” aspect of the salad means that all ingredients are cut into bite-sized pieces, making each forkful a perfect mix of flavors and textures.

What makes this Italian Chopped Salad Recipe Healthy?

Italian chopped salad offers a lighter, healthier alternative to traditional Italian salads that often rely on a base of white pasta, such as pasta salads or antipasto dishes.

While pasta-based salads can be heavier and higher in refined carbohydrates, the Italian chopped salad uses a foundation of fresh, crisp lettuce and vegetables, which are packed with vitamins, minerals, and fiber.

This focus on whole, nutrient-dense ingredients makes it a more balanced option, delivering the same bold Italian flavors without the extra calories or carbohydrates.

By incorporating lean proteins and heart-healthy fats like olive oil, Italian chopped salad aligns more closely with the principles of a nutritious, Mediterranean-style diet, making it a great choice for those seeking a wholesome yet delicious meal.

A couple other awesome easy salad recipes to try:

Easy Healthy Italian Chopped Salad Recipe

INGREDIENTS

For the Salad:

  • 4 cups of Romaine lettuce, chopped
  • 1 cup of cherry tomatoes, halved
  • 1 cup of cucumber, diced
  • 1/2 cup of red onion, thinly sliced
  • 1/2 cup of black olives, pitted and sliced
  • 1/2 cup of fresh mozzarella cheese, cubed
  • 1/2 cup of green bell peppers, diced
  • 1/4 cup of banana peppers, sliced
  • 1/4 cup of salami, sliced
  • 2 tablespoons of chopped fresh basil
  • 2 tablespoons of chopped fresh parsley

For the Zesty Dressing:

  • 1/2 cup extra-virgin olive oil, preferably labeled “extra-light tasting”
  • 1/4 cup red wine vinegar
  • 1 garlic clove, minced
  • 1 teaspoon Dijon mustard
  • 2 tablespoons fresh lemon juice (from 1 or 2 lemons)
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly cracked black pepper
  • 1 tablespoon sugar

Step-By-Step Directions

Begin by chopping, dicing, and slicing the ingredients listed in the salad ingredients section.

Add the chopped lettuce to a large bowl first. Then lightly cover the top of the lettuce with cherry tomatoes.

Nexy add the diced bell peppers and mozzarella cheese balls on top of the fresh healthy chopped Italian salad.


After you have cut the salami into slices and quartered them, sprinkle them atop the salad. Then add the slivers of purple onion.

Lastly, add the slivers of banana peppers and kalamata olive slices for a colorful and healthy combination of flavors and nutrients.

Sprinkle with the herbs and spices.

In a separate deep glass, combine all the dressing ingredients and use an immersion blender to mix them thoroughly.


Finish by topping the layered salad with the prepared zesty dressing.

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