This Italian chopped salad is a crisp, colorful combination of deli-style ingredients tossed in a bright red wine vinaigrette. It’s a pizzeria-style salad that delivers big, satisfying flavor while remaining light enough for lunch or as a side with dinner.
Serve this salad with a warm slice of garlic bread or alongside a pasta bake for a complete Italian-inspired meal.
Classic Italian Chopped Salad
I make this Italian chopped salad often because it’s quick, flexible, and always satisfying. Crisp romaine is combined with English cucumber, cherry tomatoes, thinly sliced red onion, roasted red pepper, Genoa salami, and shredded part-skim mozzarella. A simple vinaigrette of olive oil and red wine vinegar brightens everything and ties the salad together. You can serve it in small portions as a side or make it the main attraction for a light lunch.
Why This Italian Salad Makes the Perfect Lunch
This Italian chopped salad is my go-to quick lunch because it uses ingredients I usually have in the fridge. It’s fast to prepare, easily customizable, and balanced so it’s not overly heavy.
- Bold Italian flavor: Each ingredient contributes texture and taste so every bite is interesting.
- Very quick: No cooking required — everything comes together in about 15 minutes.
- Well balanced: Rich salami and creamy mozzarella are offset by fresh vegetables and a bright vinaigrette.
- Diet-friendly: This salad is low-carb and can fit into keto or gluten-free plans with a few simple swaps.
Ingredients You’ll Need
Below are the ingredients for this Italian chopped salad. Refer to the recipe card for exact measurements and servings.
- Chopped romaine: a crisp, sturdy base for the salad.
- English cucumber: peeled and cubed for crunch and freshness.
- Cherry or grape tomatoes: halved for juicy bursts of flavor.
- Red onion: very thinly sliced for a sharp finish.
- Olive oil and red wine vinegar: a classic simple vinaigrette.
- Kosher salt and black pepper: season to taste.
- Roasted red pepper: adds sweetness and a hint of smokiness.
- Genoa salami: sliced for rich, savory bites.
- Shredded part-skim mozzarella: creamy and mild; fresh mozzarella can be used instead if you prefer.
How to Make Italian Chopped Salad
A quick overview of the steps — see the recipe card below for printable directions and exact amounts.
- Build the base: Toss the romaine, cucumber, tomatoes, and red onion with olive oil and red wine vinegar.
- Season: Add kosher salt and freshly ground black pepper to taste.
- Finish: Top with chopped roasted red pepper, sliced Genoa salami, and shredded mozzarella.
Italian Chopped Salad
Ingredients
- 4 cups chopped romaine
- 1/2 cup peeled English cucumber, cubed
- 1/2 cup halved cherry tomatoes
- Sliced red onion, to taste
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Kosher salt and freshly ground black pepper, to taste
- 1/2 roasted red pepper (from jar), chopped
- 1 ounce Genoa salami, sliced
- 6 tablespoons shredded part-skim mozzarella
Instructions
- Toss the romaine, cucumber, tomatoes, and red onion with the olive oil and red wine vinegar.
- Season with kosher salt and freshly ground black pepper to taste.
- Top the salad with chopped roasted red pepper, sliced salami, and shredded mozzarella. Serve immediately.
Nutrition
Serving: 1/2 recipe • Calories: 271 • Carbohydrates: 9 g • Protein: 12 g • Fat: 22 g • Fiber: 3 g • Sugar: 3.5 g
Recipe Variations
This salad adapts easily based on what you have on hand. Try any of these simple variations to change the flavor or make it vegetarian.
- Add pepperoncini or banana peppers for extra tang and heat.
- Swap salami for roasted chickpeas or canned beans for a vegetarian boost.
- Use provolone or fresh mozzarella in place of shredded mozzarella.
- Try soppressata or prosciutto instead of Genoa salami for a different cured-meat flavor.
- Mix some radicchio or butter lettuce with the romaine for color and contrast.
- Add chopped hard-boiled eggs for extra protein and a more filling salad.
- Include olives or sun-dried tomatoes to introduce briny, concentrated flavors.
Serving Suggestions
Serve this Italian chopped salad with pasta dishes, grilled proteins, or sandwiches. It also pairs perfectly with a slice of crusty bread. Light protein options that complement this salad include grilled chicken, salmon, or shrimp.
Grilled Bruschetta Chicken — 15 mins
Parmesan-Basil Air Fryer Salmon — 20 mins
Grilled Chicken with Spinach and Mozzarella — 17 mins
Perfect Air Fryer Shrimp — 10 mins
Proper Storage
This salad is best eaten fresh. If you need to prepare ahead, store the undressed vegetables in an airtight container in the refrigerator for up to 2 days. Keep the dressing and the salami/cheese toppings separate and toss everything together just before serving. Once dressed, the salad will hold for about a day in the fridge, although the greens will begin to soften.
More Lunch Salads You May Enjoy
- Grilled Peach and Watermelon Burrata Salad
- Chopped Salad with Shrimp, Bacon and Blue Cheese
- Protein Egg and Quinoa Salad
- Zesty Lime Shrimp and Avocado Salad
- Italian Tuna and Brown Rice Salad