This Italian chopped salad recipe is a fresh, low-carb chopped salad made with romaine lettuce, iceberg lettuce, salami, provolone cheese, black and green olives, banana peppers, and a homemade red wine vinaigrette. Designed for quick lunches, easy dinners, or meal prep, this chopped Italian salad is ready in about 20 minutes.

If you love restaurant-style chopped salad recipes, this Italian chopped salad is packed with crunchy lettuce, savory salami, parmesan cheese, and bold Italian flavor in every bite. The homemade red wine vinaigrette keeps the salad fresh, tangy, and perfect for a light but filling meal.

Why You’ll Love This Recipe

• Easy Italian chopped salad recipe made in one large bowl
• Naturally low carb and high protein
• Full of fresh salad ingredients and crunchy texture
• Great for lunch, dinner, or meal prep
• Homemade red wine vinaigrette tastes better than bottled dressing
• Ready in under 20 minutes

Italian Chopped Salad

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Prep Time 20 minutes mins

Cook Time 20 minutes mins

Ingredients Method Notes

Ingredients

  

• For the Chopped Italian Salad:
• 1 head romaine lettuce chopped
• 2 cups iceberg lettuce chopped
• ¾ cup salami chopped
• ½ cup provolone cheese sliced or shaved
• ¼ cup freshly grated parmesan cheese
• ½ cup cherry tomatoes halved
• ½ cucumber diced
• ¼ red onion diced
• ½ cup banana peppers
• ¼ cup black olives
• ¼ cup green olives
• Fresh basil for garnish optional
• Freshly ground black pepper to taste
• For the Red Wine Vinaigrette:
• ¼ cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove minced
• ½ teaspoon Italian seasoning
• Salt to taste
• Freshly ground black pepper

Method

 

1. Wash and dry the romaine lettuce and iceberg lettuce. Chop all salad ingredients into bite-sized pieces for the classic chopped salad texture.
2. In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, garlic, Italian seasoning, salt, and black pepper.
3. Add the romaine lettuce, iceberg lettuce, salami, provolone cheese, cherry tomatoes, cucumber, red onion, banana peppers, black olives, and green olives to a large bowl.
4. Pour the homemade red wine vinaigrette over the salad and toss well until evenly coated.
5. Top with freshly grated parmesan cheese, extra black pepper, and fresh basil if desired.

Notes

We tested this chopped Italian salad recipe multiple ways and found that using both black and green olives gives the salad a more balanced salty flavor. For best results, add the parmesan cheese right before serving so it stays fresh and doesn’t clump into the dressing.

Tips for Best Results

• Use cold lettuce for the crispiest texture
• Chop the salami into thin strips so it mixes evenly throughout the salad
• Freshly grated parmesan adds more flavor than pre-shredded cheese
• Toss the salad right before serving to keep the lettuce crisp
• Add extra freshly ground black pepper for more deli-style flavor

Variations & Substitutions

• Swap salami for grilled chicken or turkey
• Add mozzarella pearls for extra creaminess
• Add chickpeas for a traditional Italian chopped salad variation
• Make it dairy-free by omitting the cheese
• Add giardiniera for a spicy chopped salad twist

Serving Suggestions

This chopped Italian salad pairs well with:

• Grilled chicken
• Italian sausage
• Garlic shrimp
• Low-carb garlic bread
• Soup recipes like tomato basil or Italian wedding soup

You can also turn leftovers into an Italian chopped salad sandwich or wrap.