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This Italian style chopped salad is one of my favorite summer salad recipes. It’s definitely not authentic Italian, but it is inspired by the loaded Italian subs I used to order every summer on the Jersey Shore back in college. This salad is packed with crunchy lettuce, tangy peppers, deli meats, and zippy dressing. It’s fresh, colorful, and packed with fiber and protein!

This recipe makes 2 large, main-sized salads or about 4 smaller side salads, which makes it really versatile depending on what you need. If you’re enjoying it as a main, each serving provides almost 30 grams of protein and 13 grams of fiber. It’s definitely filling enough to stand on its own. But you could also serve it with a carb source like some toasted bread on the side to round out the meal.

This salad has a mix of crisp romaine, tomatoes, and bell pepper for a solid veggie base. Chickpeas plus chopped turkey and salami add the protein source. A sprinkle of parmesan and a simple red wine vinaigrette tie everything together. This isn’t your average, boring salad.

One thing to keep in mind is that this salad can be a bit higher in sodium due to the deli meats, cheese, and banana peppers. If you’re watching your sodium intake, you can easily use low-sodium turkey and salami, or slightly reduce the banana peppers and parm. It will still be super flavorful.

I love this salad as a quick lunch, easy dinner side, or even meal prep option. Everything holds up well once chopped, just add the dressing later if making for meal prep. It would even be a great recipe to bring to a summer dinner party or potluck. I hope you enjoy this recipe and leave a comment below if you try it!

If you’re looking for more salad recipes, check out this maple bacon brussels sprout salad, delicata and cannellini bean salad, or this autumn kale salad.

Italian Style Chopped Salad

This Italian style chopped salad is packed with flavor, protein, and fiber. It makes a perfect summer meal or side dish.

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Prep 20

Total 20

Course Main Course, Salad, Side Dish

Cuisine American, Gluten-Free, Italian

Servings 2

Calories 406 kcal

Ingredients

For the Salad

4 cups romaine lettuce, finely chopped
3/4 cup chickpeas, drained and rinsed
3/4 cup tomatoes, chopped
1 green bell pepper, chopped
4 oz sliced turkey breast, chopped (low-sodium if watching salt)
10 slices salami, chopped (low-sodium if watching salt)
2 tbsp banana peppers or pepperonicinis, chopped
3 tbsp grated parmesan cheese

For the Dressing

1 tbsp olive oil
1 tbsp red wine vinegar
1/2 tsp italian herbs seasoning
1/2 tsp garlic powder
1/2 tsp black pepper
1/4 tsp smoked paprika

Instructions

Add all chopped salad ingredients to a large bowl.
Mix all salad dressing ingredients in a small bowl to combine, then drizzle over the salad.
Mix well to combine, and enjoy!