10-Minute Italian Chopped Salad That Stays Crisp for Days

Oh my gosh, you guys – have you tried that viral italian chopped salad yet? I first fell in love with this crunchy, salty, tangy masterpiece at my favorite little deli when I was rushing between errands last summer. The counter guy slid this colorful bowl across the counter – crisp romaine, chunks of salami, those addictive pepperoncini – and I swear I heard angels sing. What makes this salad magic? It’s got that perfect deli-style appeal (you know, the kind that makes you feel like you’re cheating on cooking), comes together in literally 10 minutes, and stays fresh in meal prep containers for days. It’s basically a sub sandwich in bowl form – minus the carb coma!

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Why You’ll Love This Italian Chopped Salad

Listen, I don’t just throw around the word “love” when it comes to salads—but this one? Oh, it’s special. Here’s why:

• 10-minute prep: Seriously, chop-toss-done. No cooking, no fuss, just pure deli-style deliciousness.
• Customizable: Swap salami for turkey, chickpeas for avocado (hello, keto friends!), or add extra pepperoncini if you’re feeling spicy.
• No-wilt magic: Romaine stays crisp for days in meal prep containers—perfect for grab-and-go lunches.
• Flavor bomb: Every bite has salty salami, tangy pepperoncini, and creamy mozzarella. It’s like a party in your mouth!

Trust me, this salad’s the MVP of my meal prep rotation. Find more easy lunch ideas on my Pinterest—I’m obsessed!

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Ingredients for Italian Chopped Salad

Here’s everything you’ll need to make this crunchy, flavorful salad that’s become my go-to lunch:

• 1 head romaine lettuce – chopped into bite-sized pieces
• 1/2 cup salami – diced (I prefer Genoa for its rich flavor)
• 1/2 cup chickpeas – drained and rinsed (skip these for keto)
• 1/4 cup pepperoncini – sliced (these give that signature tang)
• 1/4 cup red onion – thinly sliced
• 1/2 cup cherry tomatoes – halved
• 1/4 cup black olives – sliced
• 1/2 cup mozzarella – cubed
• 1/4 cup Italian dressing
• Salt & pepper to taste

That’s all! Just these simple ingredients create that perfect balance of crunchy, salty, and tangy flavors we all love.

How to Make Italian Chopped Salad

Okay, let’s get chopping! This salad comes together faster than you can say “deli counter,” but there are a few tricks to making it perfect every time. Follow these simple steps and you’ll have that crave-worthy italian chopped salad ready before your stomach starts growling.

Step 1: Prep the Vegetables

First things first – grab that romaine! I like to chop mine into bite-sized pieces (about 1-inch squares) so every forkful gets a little bit of everything. For the onions, slice them paper-thin – trust me, no one wants a big chunk of raw onion. Halve those cherry tomatoes (or quarter them if they’re large), and you’re already halfway done!

Step 2: Combine Ingredients

Now the fun part – dump everything into your biggest mixing bowl! I layer the salami, chickpeas, pepperoncini, and all those colorful veggies first, then scatter the mozzarella cubes on top. Here’s my secret: toss gently with your hands (clean ones, please!) just until everything’s combined. This keeps the lettuce crisp and prevents the cheese from getting smushed.

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Wait to add the dressing until you’re ready to serve – this keeps everything fresh if you’re meal prepping. Speaking of which, portion it into containers with the dressing on the side, and you’ve got lunches ready for days! Find more meal prep magic on my Pinterest – I’ve got boards full of easy lunch ideas.

Tips for the Best Italian Chopped Salad

Want to take your italian chopped salad from good to “oh-my-gosh-I-need-this-everyday” great? Here are my tried-and-true tricks:

• Chill everything first – Cold ingredients mean crispier lettuce and happier tastebuds. I even pop my mixing bowl in the freezer for 5 minutes!
• Dress it right – Start with half the dressing, toss, then add more to taste. You can always add more, but you can’t take it back!
• Meal prep like a pro – Store dressing separately in little containers or ziplock bags. Just pour and toss when you’re ready to eat.
• Texture matters – Keep everything uniformly chopped so you get all the flavors in every bite.

For more lunchbox inspiration (I’m slightly obsessed), check out my Pinterest boards – I’ve got tons of fresh ideas to keep your meal prep exciting!

Variations of Italian Chopped Salad

One of my favorite things about this salad? You can mix it up a million ways! Here are some delicious twists I’ve tried (and loved):

• Turkey swap – Use diced turkey instead of salami for a lighter version
• Feta fun – Swap mozzarella for crumbled feta if you want more tang
• Keto kick – Skip the chickpeas and add creamy avocado chunks instead
• Spicy version – Toss in some sliced jalapeños for extra heat (my husband’s favorite!)
• Veggie delight – Add roasted red peppers or artichoke hearts when I’m feeling fancy

The possibilities are endless – make it your own! I’m always experimenting with new combos (find more on my Pinterest). What will you try first?

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Serving Suggestions

This italian chopped salad is basically the social butterfly of meals – it goes with everything! My absolute favorite way to serve it? Piled high next to a hunk of warm, crusty bread for dipping in that delicious dressing. If you’re feeling extra hungry, throw some grilled chicken on top and call it dinner. It’s also the star of every potluck I bring it to – just double the recipe and watch it disappear! Picnics, backyard BBQs, even fancy brunches – this salad fits right in.

Storage and Reheating

Here’s the best part about this italian chopped salad – it actually gets better as it sits! Store it in airtight containers (I’m obsessed with these glass ones with locking lids) and it’ll stay crisp for up to 3 days in the fridge. Just keep the dressing separate – nobody likes soggy lettuce! If the dressing separates, give it a quick shake before pouring. Feeling fancy? Toss in a few fresh pepperoncini slices when you’re ready to eat for an extra flavor boost.

Nutritional Information

Okay, let’s talk numbers – but don’t worry, I promise this won’t be boring! Here’s the nutritional breakdown per serving of this delicious italian chopped salad:

• Calories: 320
• Fat: 22g (7g saturated)
• Protein: 14g
• Carbs: 18g
• Fiber: 5g

Now, here’s my little disclaimer – these numbers can vary depending on the brands you use and any ingredient swaps you make (like that keto version with avocado instead of chickpeas). But honestly? When something tastes this good, I try not to count too carefully!

Frequently Asked Questions

Italian Chopped Salad

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A deli-style chopped salad loaded with romaine, salami, chickpeas, and pepperoncini—perfect for meal prep and no-wilt lunch boxes.

• Author: Sophia Collins
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Italian
• Diet: Low Lactose

Ingredients

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• 1 head romaine lettuce, chopped
• 1/2 cup salami, diced
• 1/2 cup chickpeas, drained and rinsed
• 1/4 cup pepperoncini, sliced
• 1/4 cup red onion, thinly sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup black olives, sliced
• 1/2 cup mozzarella cheese, cubed
• 1/4 cup Italian dressing
• Salt and pepper to taste

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Instructions

1. Chop the romaine lettuce into bite-sized pieces and place in a large bowl.
2. Add the diced salami, chickpeas, pepperoncini, red onion, cherry tomatoes, black olives, and mozzarella cheese.
3. Drizzle with Italian dressing and toss gently to combine.
4. Season with salt and pepper to taste.
5. Divide into meal prep containers if desired.

Notes

• For a keto version, omit the chickpeas.
• Store in airtight containers to keep fresh for up to 3 days.
• Find more meal prep ideas on Pinterest.

Nutrition

• Serving Size: 1 serving
• Calories: 320
• Sugar: 4g
• Sodium: 780mg
• Fat: 22g
• Saturated Fat: 7g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 18g
• Fiber: 5g
• Protein: 14g
• Cholesterol: 35mg