This Italian Chopped Salad is bold, colorful, and bursting with texture—think crisp veggies, savory salami and pepperoni, briny olives, and zippy pepperoncini, all tossed in a homemade vinaigrette that pulls it all together. It’s the kind of salad that actually satisfies.
Best of all, it’s naturally gluten-free, easily made paleo or vegan, and totally no-cook—perfect for lunch meal prep or a quick weeknight dinner.
It’s as customizable as it is craveable. You’ll want this one on repeat!
Ingredients for Italian Chopped Salad
For the Salad:
For the Italian Dressing:
How to Make Italian Chopped Salad (Step-by-Step)
Assemble Salad: In a large bowl, combine all salad ingredients—greens, veggies, meats, olives, peppers, and chickpeas.
Make Dressing: In a jar or bowl, whisk together lemon juice, red wine vinegar, olive oil, oregano, salt, and pepper.
Toss & Serve: Drizzle half the dressing over the salad and toss well. Add more dressing to taste.
Meal Prep Note: If storing, keep crispy chickpeas and dressing separate until ready to serve.
For Paleo: Skip the crispy chickpeas and make sure your deli meats are compliant.
For Vegan: Omit the meats and add extra chickpeas (canned or crispy).
Meal Prep Tip: Keep dressing and crispy chickpeas on the side if you’re storing it in the fridge.
This recipe makes a generous batch—perfect for a party platter or for healthy grab-and-go lunches.
[cooked-sharing]
6 servings
2 cups
- Amount per serving
- Calories256
- % Daily Value *
- Total Fat 20.3g27%
- Saturated Fat 5.2g26%
- Trans Fat 0g
- Monounsaturated Fat 9g
- Polyunsaturated Fat 2g
- Cholesterol 32.5mg11%
- Sodium 908.8mg40%
- Total Carbohydrate 9.6g4%
- Dietary Fiber 2.4g9%
- Total Sugars 3g
- Includes 0g Added Sugars0%
- Protein 9.6g
- Vitamin A 10mcg2%
- Vitamin C 12mg14%
- Calcium 3mg1%
- Iron 6mg34%
- Potassium 332.9mg8%
- Vitamin D 0mcg0%
- Vitamin E 2mg14%
- Vitamin K 18mcg15%
- Thiamin 5mg417%
- Riboflavin 4mg308%
- Niacin 6mg38%
- Vitamin B6 4mg236%
- Folate 6mcg2%
- Vitamin B12 8mg334%
- Biotin 2mcg7%
- Pantothenic Acid 3mg60%
- Phosphorus 6mg1%
- Iodine 2mcg2%
- Magnesium 4mg1%
- Zinc 6mg55%
- Selenium 8mcg15%
- Copper 2mg223%
- Manganese 6mg261%
- Chromium 1mcg3%
- Molybdenum 1mcg3%
- Chloride 2mg1%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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