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Italian Chopped Salad

Italian Chopped Salad is basically an Italian sub in a salad! It is filled with chopped romaine lettuce, red onions, tomatoes, green bell pepper, salami, garbanzo beans, Parmesan cheese, and a homemade Italian vinaigrette.

Even though the word “greens” is in my blog name, I still struggle to eat my veggies most days. Before kids, I used to be so good about eating a big salad for lunch, but these days laziness usually wins and I end up eating their lunch leftover. But when I have a salad like this Italian Chopped Salad prep and ready for me to eat, getting my veggies in is not only easy, but delicious too!

This chopped salad is like a huge Italian sub chopped up (minus the bread) and thrown into a big salad bowl.  No wimpy salad here. This is so far from one of those salads where some people just pick all the good toppings off and ignore the lettuce.  

This Italian Chopped Salad is a salad that you will actually eat allllll the lettuce.  All that crunchy delicious romaine lettuce.  It balances out the salami, cheese, tomatoes, and chickpeas, and holds up so well to the yummy Italian dressing.

What You’ll Need

  • Romaine Lettuce
  • Red Onion
  • Tomatoes
  • Green Bell Pepper – red orange or yellow would also work.
  • Garbanzo Beans
  • Parmesan Cheese
  • Salami
  • Olive Oil
  • Red Wine Vinegar
  • Dijon Mustard
  • Italian Seasoning
  • Salt and Pepper

Italian Chopped Salad Meal Prep

Given the crunchy nature of the romaine lettuce, I would recommend only adding dressing to the salad you are planning to eat immediately.  The Italian Chopped salad will not hold up too well with the dressing on it. That said, this salad is great for meal prepping! Just prep the salad all the way up to adding the dressing and then divide it up among your containers. Then when it’s time to eat, just toss with the dressing.

Speaking of the dressing!  This is my new favorite and SO easy.  EVOO, red wine vinegar, dijon mustard, garlic, and Italian seasoning.  And a pinch of salt.  So tasty!

So if you’re looking to cut back on the sugar, cut back on the carbs, or just add more greens to your life, I have a salad for you…a crunchy, delicious, and satisfying Italian chopped salad!

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Italian Chopped Salad

Italian Chopped Salad is an Italian sub in salad form!
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Servings: 4 for main dish salad or 6-8 for side dish salad


For the salad:

  • 3 heads romaine lettuce chopped
  • 8 ounces grape tomatoes halved
  • 1/2 red onion thinly sliced
  • 1 green bell pepper seeds and stem removed, chopped
  • 8-10 ounces salami cut into small slices
  • 1 15 ounce can garbanzo beans, drained and rinsed
  • 3/4 cup shredded Parmesan cheese

For the Italian dressing:

  • 3 tablespoons red wine vinegar
  • 1/3 cup extra virgin olive oil
  • 1 teaspoon Italian seasoning
  • 1 teaspoon dijon mustard
  • 2 cloves garlic minced
  • 1/2 teaspoon salt


  • Combine chopped lettuce, tomatoes, onion, bell pepper, salami, garbanzo beans, and cheese in large bowl and toss to combine.
  • Make dressing by whisking together dressing ingredients or shaking them together in a mason jar.
  • Pour over salad and toss to combine.
  • Serve and enjoy!
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Italian Chopped Salad

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