Italian Chopped Salad

Yumna Jawad

Published Jan 01, 2026

4.95 from 17 votes

This Italian chopped salad is packed with fresh veggies, pantry staples, and tons of flavor! Prep the ingredients, and it's ready in 15 minutes.

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Prep Time 15 minutes
Servings 4 servings
Comments
34

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Italian chopped salad ingredients in a serving bowl before tossing together with a homemade dressing nearby.
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This Italian chopped salad recipe has so much flavor!

I know chopped salads have kind of had a moment lately, but I’ve been eating them this way forever. I just like being able to get everything on one fork without having to stab around or overload my mouth. This Italian chopped salad is exactly that kind of salad for me. It’s romaine chopped small, mixed with chickpeas, tomatoes, cucumbers, pepperoncini, artichokes, olives, and mozzarella. The dressing is a simple red wine vinaigrette with olive oil, Dijon, garlic, and oregano. This Italian chopped salad is what I make when I want something filling but still fresh, and I know I’ll actually finish the bowl.

Happy Cooking!
– Yumna

This recipe is part of our monthly Cooking Challenge for January 2026!

Italian Chopped Salad Ingredients

Ingredients for salad recipe: Italian seasoning, salt and pepper, red wine vinegar, Dijon mustard, parmesan, fresh basil, tomatoes, mozzarella cheese, romaine lettuce, garlic, chickpeas, cucumbers, red onion, pepperoncini, chopped artichoke hearts, olives and oil.
  • Romaine lettuce: Choose romaine with deep green leaves that feel firm but give slightly. If you don’t like romaine, use any mixed greens, kale, or spinach. Here are my tips on how to chop lettuce.
  • Fresh vegetables: Cherry tomatoes, Persian cucumbers, and red onion. Here’s a quick tutorial on how to chop an onion.
  • Canned/jarred: Low-sodium chickpeas, pepperoncini, artichoke hearts, and green olives.
  • Cheese: I use both Mozzarella and Parmesan.
  • Herbs: I love adding fresh basil to this Italian chopped salad. Feel free to use your favorite fresh herbs!
  • For the dressing: Olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, salt, and pepper.

How to Make an Italian Chopped Salad

Italian dressing ingredients in a bowl before combining.
Step 1: In a small bowl or jar, add the olive oil, vinegar, mustard, garlic, oregano, salt, and pepper.
Italian salad dressing after combining in a bowl.
Step 2: Whisk until well combined. Then, set aside.
Salad ingredients added in segments on top of chopped lettuce before being tossed together.
Step 3: In a large bowl, combine the romaine, tomatoes, chickpeas, cucumbers, pepperoncini, artichoke hearts, olives, mozzarella, red onion, Parmesan, and basil.
Homemade Italian dressing being poured over chopped salad.
Step 4: Pour the dressing over the salad just before serving. Toss to evenly coat and serve.
Italian chopped salad recipe.

Italian Chopped Salad Recipe

Author: Yumna Jawad
4.95 from 17 votes
A simple Italian chopped salad with romaine, chickpeas, artichokes, mozzarella, and pepperoncini, tossed in a classic red wine vinaigrette. Once you prep a few ingredients, it all comes together in minutes.
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Prep Time15 minutes
Total Time15 minutes
Servings4 servings
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Ingredients
 
 

For the salad:

  • 1 large head romaine lettuce chopped (about 6 cups)
  • 1 cup halved cherry tomatoes
  • 1 (15-ounce) can chickpeas rinsed and drained
  • 2 Persian cucumbers diced
  • ½ cup sliced pepperoncini
  • ½ cup chopped artichoke hearts marinated or canned
  • ½ cup sliced green olives
  • 8 ounces fresh mozzarella cheese diced
  • ¼ small red onion chopped
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons chopped fresh basil

For the dressing:

Instructions

  • In a large bowl, combine the romaine, tomatoes, chickpeas, cucumbers, pepperoncini, artichoke hearts, olives, mozzarella cheese, red onion, Parmesan cheese, and basil.
  • In a small jar or bowl, whisk together olive oil, vinegar, mustard, garlic, oregano, salt, and pepper until well combined.
  • Pour the dressing over the salad just before serving and toss until everything is evenly coated.

Equipment

Notes

  • My Top Tip: After you toss the salad, let it sit for 5–10 minutes on the countertop to help the flavors meld.
  • Storage: Store leftover Italian chopped salad in the fridge for up to 3 days. I like to keep it in a large container with a lid so I can easily shake it before serving. If you plan on having leftovers, I recommend keeping the dressing separate and adding it only as needed.

Nutrition

Serving: 2cups, Calories: 490kcal, Carbohydrates: 30g, Protein: 23g, Fat: 32g, Saturated Fat: 10g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 16g, Cholesterol: 47mg, Sodium: 1420mg, Potassium: 797mg, Fiber: 11g, Sugar: 5g, Vitamin A: 14447IU, Vitamin C: 29mg, Calcium: 434mg, Iron: 4mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Did You Make This Recipe?
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Recipe Variations

Recipe Tips

  1. Cut your ingredients into even pieces. You want everything to be about the same size so it’s easy to eat.
  2. Give the bowl a garlic rub. Before you add the salad ingredients, rub a cut garlic clove on the bowl first. When you toss the salad, you’ll get a nice, subtle garlic flavor.
  3. Let it sit before you serve. After you toss the salad, give it 5–10 minutes on the countertop to help the flavors meld.

Serving Ideas

FAQs

What’s the difference between a chopped salad and a regular salad?

All of the ingredients in a classic chopped salad are chopped into small pieces. This makes it easy to eat and lets the flavors mix together evenly.

My leftover Italian chopped salad is soggy. What should I do?

Drain off the liquid and add some fresh, dry greens and cucumber slices to the bowl. Then, gently toss it with some extra dressing. Next time, I recommend storing the dressing separately from the salad if you plan to have leftovers.

Best Italian Chopped Salad in a salad bowl made with lettuce, chickpeas and a tangy dressing.

More Salad Recipes

4.95 from 17 votes

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Comments

  1. Carrie says:

    This salad is so tasty. The dressing is simple and I love that about it. I think the fresh basil is what really elevated the flavors. We will definitely make this again!

    Reply
    1. Yumna J. says:

      Amazing!! So glad you liked it! Thanks so much, Carrie!

      Reply
  2. Kim says:

    This salad is SO good!! Dressing is the best tasting dressing and you literally can add any veggies/meat you’d like! Pepperoni and salami is great in this too! So versatile! Dressing is perfection! Thank you for this recipe!!

    Reply
    1. Yumna J. says:

      Aww, so happy you love it! It is so versatile. Thank you, Kim!!

      Reply
  3. Amy W. says:

    Great salad to make in the winter. It is definitely hardy enough to feel satisfied! I already had iceberg lettuce so I used that instead – loved that the dressing didn’t overpower the greens due to the swap.

    Reply
    1. Yumna J. says:

      Aww, so happy you liked it! Thank you, Amy!!

      Reply
  4. Vanessa says:

    I love salads and this is one of my favourites. Simple, quick, no cooking required just 15 minutes and it’s ready.

    Reply
    1. Yumna J. says:

      Yay! So happy you love it, Vanessa!

      Reply
  5. Susan Nehme says:

    Great salad. I substituted edamame as I didn’t have chickpeas and forgot the artichokes but it was still delicious. I will make it again.

    Reply
    1. Yumna J. says:

      Love that swap! So happy you liked it, Susan. Thank you!!

      Reply
  6. Emiley says:

    I made this for the January challenge. It is a nice, fresh and filling salad for cold winter days!

    Reply
    1. Yumna J. says:

      So happy you liked it, Emiley!! Thank you!

      Reply
  7. Claire says:

    I might just replace my weekly Antipasto salad with this! I made a few subs but it still feels lighter. I’m always looking for new salad ideas. Thanks for sharing!!

    Reply
    1. Yumna J. says:

      Yay! So happy you liked it, Claire. Thanks!

      Reply

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