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Italian Chopped Salad

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Italian Chopped Salad is my favorite quick lunch I love to whip up with ingredients I usually have on hand in my refrigerator! So simple, and can easily be modified to suit your taste.

Italian Chopped Salad is my favorite quick lunch I love to whip up with ingredients I usually have on hand in my refrigerator! So simple, and can easily be modified to suit your taste.

It’s low-carb (Keto), gluten-free and easy to whip up! I make this so often, especially when I don’t plan what I am going to have for lunch that I thought I would share. This version is made with Genoa salami, mozzarella, roasted red peppers, tomatoes, cucumbers and lettuce topped with oil and red vinegar.

Since I usually whip this up with the ingredients I have on hand, my salad looks different each time I make it, here are some variations I usually make.

Variations:

  • Swap the salami with sopressata or proscuitto
  • Swap some of the Romaine lettuce with radicchio or butter lettuce
  • Replace the salami with canned chickpeas to make it vegetarian
  • Also great with hard boiled eggs
  • Add olives
  • Add pepperoncini

Italian Chopped Salad is my favorite quick lunch I love to whip up with ingredients I usually have on hand in my refrigerator! So simple, and can easily be modified to suit your taste.

Italian Chopped Salad is my favorite quick lunch I love to whip up with ingredients I usually have on hand in my refrigerator! So simple, and can easily be modified to suit your taste.

More Lunch Salads You May Enjoy:

Italian Chopped Salad

4.67 from 12 votes
9
Cals:271
Protein:12
Carbs:9
Fat:22
Italian Chopped Salad is my favorite quick lunch I love to whip up with ingredients I usually have on hand in my refrigerator! So simple, and can easily be modified to suit your taste.
Course: Lunch, Salad
Cuisine: Italian
Italian Chopped Salad is my favorite quick lunch I love to whip up with ingredients I usually have on hand in my refrigerator! So simple, and can easily be modified to suit your taste.
Prep: 15 mins
Total: 15 mins
Yield: 2 servings
Serving Size: 1 /2

Ingredients

  • 4 cups chopped romaine
  • 1/2 cup peeled English cucumber cubed
  • 1/2 cup halved cherry tomato
  • sliced red onion
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • kosher salt and black pepper
  • 1/2 roasted red pepper in water, chopped
  • 1 ounce genoa salami sliced
  • 6 tablespoons shredded part-skim mozzarella

Instructions

  • Toss the lettuce, cucumbers, tomatoes, red onion with oil and vinegar, season with salt and pepper to taste.
  • Top with roasted red pepper, salami and mozzarella.

Last Step:

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Nutrition

Serving: 1 /2, Calories: 271 kcal, Carbohydrates: 9 g, Protein: 12 g, Fat: 22 g, Saturated Fat: 5.5 g, Cholesterol: 22.5 mg, Sodium: 556 mg, Fiber: 3 g, Sugar: 3.5 g

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16 comments on “Italian Chopped Salad”

  1. I leave out the salami because too much fat for me and I also add garbanzo and kidney beans with chopped red onion and chopped red bell pepper that have been marinating in some of the salad dressing and I add some hard boiled egg slices and it makes a  great and filling salad.   For those of you who live in Northern  Ca, it is a great clone for the Italian salad at Mary’s Pizza Shack.    Mary’s also puts in salami but just my personal preference to omit it.   I would also omit the roasted red pepper in water when I mix the beans with chopped onion and chopped fresh red bell  peppers but you could leave them in for added taste.  

  2. I had this for lunch today it was really good. I didn’t expect to like it so much. Thanks again, Gina!

  3. Avatar photo
    Jessica Seabolt

    This salad is amazing! Love it! I decided to add some cubes cut from a block of feta cheese as well. Turned out great! Will definitely make this one again! Thanks! 

  4. I love the recipe but I would half the onion next time. I like onion and there was like a pile in the bottom of my bowl. Maybe I just get big onions?

  5. Avatar photo
    Shari Vallejos

    I was thinking to myself that there wasn’t going to be nearly enough dressing, but WOW! What a great addition to my lunch rotation. Each ingredient adds such flavor that the meager 3 tablespoons split between 2 salads is perfect. Thanks for another hit in my house, Gina! Oh and for introducing me to roasted red peppers in water. Yum!

  6. Great Salad! I didn’t have roasted red peppers so I added garbanzo beans and it turned out great.

  7. Nice to have a new salad this summer the entire family is enjoying, even requesting! Thank you Gina!

  8. I do a variation of this salad with turkey pepperoni and Trader Joe’s lighter Italian cheese and your vinaigrette. Just as tasty and lower in points. You have given me more food for thought. Thanks again Gina!