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My neighbor’s Italian grandmother would’ve rolled her eyes at my first attempt. I dumped everything into a massive mixing bowl like I was making potato salad for a church potluck, dressing pooling at the bottom while lettuce leaves stuck together like wet newspaper. But here’s the thing about Italian chopped salad—once you nail the technique, you’ll never order that overpriced version from the deli again.
Perfect.
Ingredients for Italian Chopped Salad
- 1 head romaine lettuce, chopped fine (about 8 cups/240g)
- 1 head iceberg lettuce, chopped fine (about 6 cups/180g)
- 1/2 cup salami, diced small (75g)
- 1/2 cup pepperoni, diced small (75g)
- 1/2 cup provolone cheese, cubed (75g)
- 1/2 cup mozzarella cheese, cubed (75g)
- 1 cup cherry tomatoes, halved (150g)
- 1/2 red onion, diced fine (80g)
- 1/2 cup pepperoncini, sliced (75g)
- 1/4 cup red wine vinegar (60ml)
- 1/2 cup extra virgin olive oil (120ml)
- 1 teaspoon dried oregano (2g)
- 1/2 teaspoon garlic powder (1g)
- Salt and black pepper to taste
Step-by-Step Instructions for Italian Chopped Salad
- Wash both lettuces thoroughly and spin completely dry—wet leaves make soggy salad.
- Chop lettuce into bite-sized pieces, roughly 1/2-inch squares, using a sharp knife.
- Dice salami and pepperoni into small, uniform cubes for even distribution.
- Cube both cheeses into 1/4-inch pieces—they should be substantial but not overwhelming.
- Slice cherry tomatoes in half, letting excess juice drain on paper towels.
- Combine lettuce, meats, cheeses, tomatoes, red onion, and pepperoncini in large serving bowl.
- Drizzle dressing over salad just before serving, tossing gently to coat evenly.
- Season with salt and pepper, then serve immediately for best texture.
Pro Tips & Variations
The secret lies in the chop—everything should be roughly the same size so you get all those flavors in every single bite. I learned this watching my Italian friend’s mom prepare Sunday dinner; she’d spend twenty minutes just on the knife work, the rhythmic thock-thock-thock echoing through her kitchen while Tim Hortons coffee cooled on the counter.
Boom! Try adding marinated artichoke hearts or roasted red peppers for extra Mediterranean flair. For a heartier version, toss in some cooked pasta shells or chickpeas. Y’all’re gonna love the crunch from toasted pine nuts too.
Storage & Food Safety
Store leftover Italian chopped salad in the refrigerator for up to 4 days, though it’s best consumed within 2 days for optimal freshness. Keep dressing separate until ready to serve to prevent wilting. When reheating any added proteins, ensure they reach 165°F internal temperature for food safety.
The dressed salad doesn’t freeze well due to high water content in the vegetables.
Nutrition & Serving Ideas
This Italian chopped salad delivers approximately 285 calories per serving, with balanced macros perfect for lunch or dinner. Each portion provides roughly 22g fat, 8g carbohydrates, and 15g protein, plus significant vitamin K and folate from the fresh greens.
| Nutrient | Per Serving |
|---|---|
| Calories | 285 |
| Fat | 22g |
| Carbohydrates | 8g |
| Protein | 15g |
| Fiber | 3g |
Pair with crusty Italian bread, grilled chicken breast, or alongside pizza for an authentic experience. It’s substantial enough to serve as a main course, especially with added protein.
Frequently Asked Questions
Can I make Italian chopped salad ahead of time? Absolutely! Prep all ingredients separately and store in airtight containers. The smell of fresh oregano will hit you the moment you open that dressing container. Combine everything just before serving to maintain that perfect crisp texture.
What’s the best way to chop everything uniformly? Use a large, sharp chef’s knife and work in batches. Keep your cuts consistent—about 1/2-inch pieces work best. This ensures every forkful has the ideal balance of ingredients you’re looking for.
Can I substitute different meats or cheeses? Sure thing! Try mortadella instead of salami, or swap provolone for sharp cheddar. The key is maintaining the salty-creamy balance that makes this salad so addictive.
As a home cook from Halifax who’s spent years perfecting comfort-food classics, I believe the best recipes come from understanding why each ingredient matters.
