I met her at the farmer’s market—an older Italian woman with eyes that twinkled like she knew all the secrets of a good meal. We were both reaching for a bunch of fresh basil, and instead of a polite smile and retreat, she handed me hers and said, “You’ll need this more than I do, bella.”

We struck up a chat, and before I knew it, I was scribbling notes on a paper napkin as she described a salad she’d learned from her grandmother back in Sicily. No fuss, just vibrant ingredients tossed together with care. That memory stuck with me—not just the recipe, but the way she made cooking feel like a small act of love.

So, when the garden overflows with cucumbers, when cherry tomatoes are warm from the sun, and when I crave something bold but fresh, I pull out that napkin. This salad has seen potlucks, picnics, family dinners, and quiet lunches on the back porch.

I’ve tweaked it over the years, added chicken for heartiness or swapped cheeses depending on what’s on hand, but the soul of it remains untouched. Crisp greens, salty olives, creamy cheese, and that zesty vinaigrette that ties it all together—it’s a bowl full of sunshine, really.

Short Description

This hearty, flavor-packed Italian Chopped Salad is loaded with fresh vegetables, savory meats, and a punchy homemade dressing. A quick, no-cook option perfect for lunches, potlucks, or a light dinner.

Key Ingredients

For the Salad

6 cups chopped romaine lettuce (or mixed greens)
1 cup halved cherry tomatoes
1 small red onion, thinly sliced
1 medium cucumber, diced
1 cup shredded carrots
½ cup pitted Kalamata olives, halved
4 oz crumbled feta cheese (or Parmesan shavings)
2 oz salami or pepperoni, thinly sliced and chopped
1 cup cooked rotisserie chicken (optional)
Fresh basil leaves, torn (for garnish)

For the Dressing

¼ cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup (optional)
1 clove garlic, minced
Salt and freshly ground black pepper, to taste

Tools Needed

Large mixing bowl
Small bowl for dressing
Sharp knife and cutting board
Salad tongs or large spoon for tossing

Cooking Instructions

Step 1: Prepare the Vegetables
Wash and chop all the vegetables into bite-sized pieces for balanced flavor in each bite. In a large bowl, combine romaine lettuce, cherry tomatoes, red onion, cucumber, carrots, and olives.

Step 2: Add Proteins and Cheese
Stir in feta cheese (or Parmesan), chopped salami or pepperoni, and rotisserie chicken if using. Mix gently to keep the greens from wilting.

Step 3: Make the Dressing
Whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, honey (if using), minced garlic, salt, and pepper. Taste and adjust the balance—more vinegar for zip, more honey for softness.

Step 4: Assemble the Salad
Drizzle half the dressing over the salad. Toss gently. Add more dressing a little at a time until well-coated but not soggy. Sprinkle torn basil leaves on top.

Step 5: Serve
Plate immediately while the vegetables are crisp. Serve with warm crusty bread or grilled focaccia for a full Italian-inspired meal.

Why You’ll Love This Recipe

– Bursting with bold Italian flavors

– Easily customizable with what’s in your fridge

– Makes a complete, satisfying meal

– Packed with fiber, protein, and healthy fats

– Great for meal prep or entertaining

– No cooking required—quick and easy to toss together

Mistakes to Avoid & Solutions

Overdressing the Salad
Too much dressing can make the greens soggy. Always start with less and add gradually.

Skipping the Protein
Leaving out chicken or salami makes the salad less satisfying. Use beans or tofu for a vegetarian option.

Using Watery Vegetables Without Draining
Cucumbers and tomatoes can release excess water. Dice and lightly pat them with a paper towel before mixing.

Adding Dressing Too Early
Dressing too far in advance causes the salad to wilt. Toss just before serving.

Not Tasting the Dressing Before Adding
Always taste your dressing first. Adjust the acid or sweetness based on the rest of the ingredients.

Serving and Pairing Suggestions

Main Course: Serve in large bowls with garlic knots or crusty bread.

Side Dish: Pair with lasagna, chicken parmesan, or grilled fish.

Buffet-Style: Present in a large clear bowl to showcase the colors.

Drinks: Pairs well with sparkling water, white wine, or lemonade.

Storage and Reheating Tips

Storage: Store undressed salad in an airtight container in the fridge for up to 2 days.

Dressing: Keep the dressing separate in a jar. Shake well before using.

Reheating: This dish isn’t meant to be reheated. Eat chilled or at room temperature.

Meal Prep Tip: Layer ingredients in a jar—dressing at the bottom, then veggies, then greens—to keep it fresh until ready to eat.

FAQs

1. Can I make this salad ahead of time?
Yes, but keep the dressing separate and mix just before serving.

2. What can I use instead of salami or pepperoni?
Try turkey, grilled tofu, chickpeas, or roasted veggies for a meatless version.

3. How do I keep lettuce crisp?
Make sure it’s completely dry before chopping. Store in a salad spinner or with paper towels in the container.

4. Can I double the recipe for a crowd?
Absolutely. Use a larger bowl and scale up ingredients proportionally.

5. Is the dressing spicy?
No, but you can add red pepper flakes or a dash of hot sauce for heat.

Tips & Tricks

Chill your salad bowl before assembling to keep everything fresh longer.

Tear basil by hand instead of chopping—it releases more aroma.

Toasting the salami in a pan for a minute or two adds smoky flavor and crunch.

Add a pinch of dried oregano or Italian seasoning to the dressing for an extra layer of flavor.

Make it a wrap—tuck the salad into a pita or tortilla for an on-the-go meal.

Recipe Variations

Mediterranean Style
Swap salami for grilled eggplant or artichoke hearts. Use feta, add pine nuts, and toss with a lemon-oregano vinaigrette.

Spicy Calabrian Kick
Add chopped pepperoncini or Calabrian chili paste to the dressing. Use spicy soppressata instead of regular salami.

Creamy Parmesan Ranch
Mix 2 tbsp mayo with the olive oil, add grated Parmesan to the dressing, and leave out the vinegar for a creamier result.

Vegan-Friendly
Omit meat and cheese. Use chickpeas and avocado, and substitute maple syrup in the dressing.

Grain-Boosted Bowl
Toss in cooked farro, quinoa, or orzo for a more filling, hearty version.

Final Thoughts

That napkin from the market has long since yellowed and crinkled at the edges, but I still keep it tucked in my recipe binder like a pressed flower. This salad carries more than flavor—it carries stories, chance encounters, the joy of sharing food. I often think of that woman when I make it, and wonder how many people she’s passed it down to.

Recipes travel like that. A little bit from here, a little bit from someone else’s table, and soon it becomes part of your own rhythm in the kitchen. Every chopped cucumber and splash of vinegar reminds me that good food doesn’t have to be complicated—it just has to be honest. And when you share it, somehow, it becomes even better.

Italian Chopped Salad

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Nutrition facts: calories fat

Rating: 5.0/5

( 1 voted )

Ingredients

For the Salad
6 cups chopped romaine lettuce (or mixed greens)
1 cup halved cherry tomatoes
1 small red onion, thinly sliced
1 medium cucumber, diced
1 cup shredded carrots
½ cup pitted Kalamata olives, halved
4 oz crumbled feta cheese (or Parmesan shavings)
2 oz salami or pepperoni, thinly sliced and chopped
1 cup cooked rotisserie chicken (optional)
Fresh basil leaves, torn (for garnish)
For the Dressing
¼ cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup (optional)
1 clove garlic, minced
Salt and freshly ground black pepper, to taste

Instructions

Step 1: Prepare the Vegetables
Wash and chop all veggies into bite-sized pieces. Combine lettuce, tomatoes, onion, cucumber, carrots, and olives in a large bowl.

Step 2: Add Proteins and Cheese
Add feta (or Parmesan), chopped salami or pepperoni, and chicken if using. Toss gently.

Step 3: Make the Dressing
Whisk olive oil, vinegar, lemon juice, mustard, honey (if using), garlic, salt, and pepper. Adjust to taste.

Step 4: Assemble the Salad
Drizzle half the dressing over the salad and toss. Add more as needed. Top with torn basil.

Step 5: Serve
Serve immediately with crusty bread or focaccia while the salad is crisp.