What goes into an Italian chopped salad?

An Italian chopped salad typically includes chopped romaine and iceberg lettuces, cherry tomatoes, cucumbers, pepperoncini, mozzarella and provolone cheeses, chickpeas, and red onion. These are tossed in a zesty Italian vinaigrette made with olive oil, vinegar, garlic, oregano, mustard, salt, and pepper. Garnishes like shaved parmesan and chili flakes round out the dish.

What is an Italian salad?

An Italian salad is a broad term for a fresh, crisp mix of greens and vegetables served with an herby vinaigrette. It often includes tomatoes, cucumbers, onions, olives, and sometimes pepperoncini. Cheeses like parmesan or mozzarella are common, and some versions include meats like salami or prosciutto. It’s a staple in Italian-American dining and pairs well with pasta or pizza.

What is the most popular Italian salad?

The most iconic Italian salad is the Caprese salad , made with fresh mozzarella, tomatoes, and basil, drizzled with olive oil and sometimes balsamic glaze. However, in Italian-American cuisine, the Italian chopped salad has gained immense popularity for its bold flavors and satisfying textures. It's widely served in delis, pizzerias, and modern Italian kitchens.

What to include in a chopped salad?

A chopped salad should include a crunchy lettuce base, a variety of chopped vegetables (like tomatoes, cucumbers, onions), protein elements (beans, cheese, or meat), a tangy dressing, and flavorful extras like herbs or pickled ingredients. The goal is to chop everything uniformly so every bite contains a perfect mix of ingredients.

Italian Chopped Salad: 5-Star Freshness Power Recipe

Description

Italian chopped salad with cheeses, chickpeas & zesty dressing. Fresh, bold, and perfect for meals or sides.

Ingredients

- 1 head iceberg lettuce (about 3 cups, chopped)
- 1 head romaine lettuce (about 3 to 4 cups, chopped)
- 1 pint cherry tomatoes, halved (or 1 cup diced tomatoes)
- 1 English cucumber, thinly sliced
- 8 ounces fresh mozzarella, cut into bite-size pieces
- 4 ounces provolone cheese, cut into bite-size pieces
- 1 (14-ounce) can chickpeas, drained and rinsed
- 2 tablespoons pepperoncini peppers, finely diced
- 1/4 red onion, thinly sliced (optional)
- Shaved parmesan cheese, for garnish

For the Dressing:

- 1/2 cup extra-virgin olive oil
- 1/4 cup apple cider vinegar (as a substitute for red wine vinegar)
- 1 garlic clove, minced
- 1/2 teaspoon dried oregano
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper

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Instructions

Chop both types of lettuce into small, bite-size pieces and place them in a large bowl.
Halve the cherry tomatoes, slice the cucumber, and dice the mozzarella and provolone cheeses. Add them to the bowl.
Drain and rinse the chickpeas. For added flavor, optionally toss them in a tablespoon of olive oil with a pinch of dried basil, oregano, and red chili flakes.
Finely dice the pepperoncini and thinly slice the red onion, if using. Add both to the salad mixture.
In a separate bowl, whisk together the olive oil, vinegar, garlic, oregano, Dijon mustard, salt, and pepper until well combined.
When ready to serve, pour the dressing over the salad and toss until evenly coated.
Garnish with shaved parmesan cheese and a sprinkle of crushed black pepper or red chili flakes, if desired.

Prep Time: 20 minutes
Cook Time: 00 minutes
Category: Pasta and Grain Salads
Method: No-cook
Cuisine: Italian-American