Antipasto Chopped Salad
This Italian chopped salad is a crisp, colorful mix of fresh vegetables, tangy toppings, and just enough protein to make it satisfying. Each bite is a mix of briny olives, juicy tomatoes, creamy mozzarella, and a bright, zesty dressing. It’s light yet full of bold flavors, keeping things fresh without weighing you down.
About this Italian Chopped Salad
This salad is inspired by the classic antipasto platter but comes in a lighter form with more veggies and fewer heavy meats and cheeses. By chopping everything small, you get a bit of every flavor in each forkful. The homemade dressing brings a balance of tang from vinegar, warmth from oregano, and a little sharpness from Dijon mustard. You can keep it as a side dish or make it a full meal by adding a little more lean protein.
Using romaine gives you a crisp base without extra calories, while the toppings bring bursts of flavor so you don’t need much dressing. This balance makes it a great option for anyone wanting something satisfying but not heavy. It’s also quick to put together and can be made ahead of time if you keep the dressing separate until serving.
If you love fresh salads, makes sure you try this Cabbage and Carrot Salad or this Southwest Chicken Salad for your next salad craving.
Ingredients
Here is a quick look at what you will need. You can find the full measurements in the recipe card below.
- Romaine lettuce: Use crisp romaine for crunch and freshness. Its mild flavor balances the bolder toppings. Chop it small so it blends easily with the other ingredients.
- Cherry tomatoes: Sweet and juicy, they add freshness and color. Halve them so their juices mingle with the dressing. Look for firm ones to avoid watery salad.
- Kalamata olives: Briny and rich, they bring depth to the salad. Slice in halves for easier bites. Rinse lightly to tone down saltiness if needed.
- Roasted red peppers: Soft, smoky, and slightly sweet, they add a unique layer of flavor. Slice them thin so they distribute evenly. Pat them dry before adding to prevent excess moisture.
- Marinated artichoke hearts: Tender with a tangy note from the marinade. Chop them so every bite gets a little piece. Drain well before adding.
- Fresh mozzarella balls: Creamy and mild, they balance the sharper flavors. Cut in halves for better mixing. For lower calories, use part-skim mozzarella.
- Salami: Savory and slightly spiced, it adds protein and richness. Dice small to make it stretch further. You can reduce the amount for a lighter version.
- Red onion: Sharp and crunchy, it gives the salad brightness. Finely chop so it’s not overpowering. Soak in cold water for a few minutes to soften the bite.
- Pepperoncini: Tangy and mildly spicy, they keep things lively. Slice into rings for even distribution. Drain before adding to avoid excess liquid.
- Parmesan cheese: Adds salty, nutty flavor in small amounts. Grate fresh for best taste. Keep it light to maintain lower calories.
See recipe card for quantities.
How to Make
This is a quick overview of the steps. See the Recipe card below for the rest.
Step 1: Chop the romaine lettuce and place it in a large salad bowl. Add cherry tomatoes, Kalamata olives, roasted red peppers, artichoke hearts, mozzarella balls, salami, red onion, pepperoncini, and Parmesan cheese.
Step 2: In a small bowl, whisk olive oil, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper until fully blended.
Step 3: Pour the dressing over the salad and toss gently so everything is coated.
Step 4: Serve right away or chill for up to 2 hours before eating.
Variations and Substitutions
- Swap salami for grilled chicken to keep the protein leaner and lower in calories.
- Replace mozzarella with crumbled feta for a sharper, tangy cheese flavor.
- Use mixed greens instead of romaine for a softer texture and more variety in color.
Serving Suggestions
- My favorite is this Salmon in Soy Ginger Sauce which is light yet flavorful. The tender salmon coated in a savory-sweet glaze that blends soy sauce and fresh ginger. It’s quick to prepare and keeps the meal wholesome without losing taste.
- You can also serve with some Low-Carb Tortilla Chips! I love how it gives a crunchy snack without the extra carbs. Made from low-carb tortillas, they bake up golden and crisp, perfect for dipping or enjoying on their own.
- Add a cup of White Bean Veggie Chili. It is hearty yet light, filled with white beans, colorful vegetables, and warm spices. It’s a cozy option that works for lunch or dinner without being too heavy.
- Place on a platter for a picnic spread. This Brunch Charcuterie Board is a fresh, colorful spread of fruit, cheese, and light protein options. It’s ideal for gatherings and easy to customize for different tastes.
💡 Pro Tips
- Chop ingredients uniformly so you can have balanced flavor and texture in every bite.
- Pat all the marinated ingredients dry before adding to avoid watering down the dressing. No one wants a mushy salad
- Make the dressing a day ahead for a more developed flavor. The longer it maranates, the deeper the flavor.
FAQ
Yes, just keep the dressing separate and mix right before serving.
Yes, keep undressed salad in an airtight container in the fridge for up to 2 days. Freezing is not recommended, and there’s no reheating needed since it’s served chilled.
You can, but homemade dressing is fresher, and you control the salt and oil levels.
Antipasto Chopped Salad
Equipment
- Large salad bowl
- Small Mixing bowl
- Whisk
- Cutting board
- Chef’s knife
- Salad tongs or serving spoons
Ingredients
- 1 head romaine lettuce chopped
- 1 cup cherry tomatoes halved
- ½ cup Kalamata olives pitted and halved
- ½ cup roasted red peppers sliced
- ½ cup marinated artichoke hearts chopped
- ½ cup fresh mozzarella balls halved
- ½ cup salami diced
- ¼ cup red onion finely chopped
- ¼ cup pepperoncini sliced
- ¼ cup Parmesan cheese grated
Dressing:
- ¼ cup olive oil
- 2 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- In a large salad bowl, combine the chopped romaine lettuce, cherry tomatoes, Kalamata olives, roasted red peppers, artichoke hearts, mozzarella balls, salami, red onion, pepperoncini, and Parmesan cheese.
- In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, salt, and pepper until well combined.
- Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
- Serve immediately or refrigerate for up to 2 hours before serving.
Disclaimer:
Any nutritional data I provide is an approximation and actual dietary information can vary based on ingredients and proportion sizes.
