Fresh Italian Chopped Salad Recipe: The Best Summer Salad

Last Updated on June 23, 2025 by Souhail

If you’re on the hunt for the ultimate Italian Chopped Salad that screams summer salad in every crunchy, colorful bite, you’re in the right place, friend! This recipe has become a staple in my kitchen, especially when the weather warms up and I want something light, fresh, and bursting with bold Mediterranean flavors. Think crisp romaine, juicy tomatoes, and salty olives all tossed in a zesty homemade Italian dressing. It’s the kind of dish that’s just as perfect for a quick lunch as it is for a backyard BBQ side. And the best part? It’s totally customizable, so you can make it your own every single time.

Why This Recipe Works

Here’s why this Italian Chopped Salad is a keeper:

• Nutritious and balanced: A medley of colorful vegetables gives you vitamins A, C, and K, plus antioxidants.
• Packed with fresh textures: Crunchy romaine and bell peppers meet crisp cucumbers and cherry tomatoes.
• Bold Italian flavors: Salty olives, peppery arugula, and garlic-infused dressing.
• Easy to customize: Want it vegan? Just omit cheese. Gluten-free? Use gluten-free croutons, or skip ’em entirely.
• Make-ahead friendly: Chop and store veggies separately and toss with dressing when ready.

How to Make it

Italian Chopped Salad

Recipe by Souhail

0.0 from 0 votes

Course: SaladsCuisine: ItalianDifficulty: Easy

Servings

6

servings

Prep time

10

minutes

Calories

220

kcal

A vibrant, crunchy salad with romaine, veggies, olives, and zesty dressing. Perfect as a light lunch, side salad, or party dish.

Ingredients

• 4 cups chopped romaine lettuce

• 1 cup arugula or mixed salad greens (optional for peppery bite)

• 1 cup cherry tomatoes, halved

• 1 medium cucumber, diced

• 1 red bell pepper, diced

• 0.5 cup red onion, finely chopped

• 0.5 cup Kalamata or black olives, pitted & halved

• 0.5 cup cubed or shredded mozzarella (or vegan cheese)

• 0.25 cup fresh basil leaves, torn

• 1 cup croutons (optional; use gluten-free if needed)

• 0.5 cup cooked beef bacon, chopped (optional)

• Italian Dressing

• 0.33 cup extra-virgin olive oil

• 1 garlic clove, minced

• 1 tsp dried oregano

• 0.5 tsp Dijon mustard

• 0.5 tsp honey or maple syrup (omit for low-sugar)

• Salt & pepper to taste

Directions

• Chop the base (5 mins) Wash and chop romaine, arugula, tomatoes, cucumber, bell pepper, red onion, and olives into bite-size pieces. Place in a large bowl.
• Mix the dressing (2 mins) In a small jar or bowl, whisk olive oil, garlic, oregano, mustard, honey, salt, and pepper. Shake well if using a jar.
• Toss it together (2 mins) Pour dressing over salad and gently toss until everything is well-coated.
• Add cheese, beef bacon & croutons (1 min) Top the salad with mozzarella, chopped beef bacon (if using), and croutons. For extra crunch, add croutons right before serving.
• Final touches (1 min) Sprinkle basil, taste, adjust salt & pepper, and serve right away.

Notes

• Prep ingredients ahead for quick assembly.
• Omit croutons and cheese for vegan version.
• Add protein (chicken, tuna, beans) to make it a meal.

Nutrition Facts

• Calories: 220kcal
• Fat: 20g
• Saturated Fat: 6g
• Cholesterol: 25mg
• Sodium: 600mg
• Carbohydrates: 18g
• Fiber: 6g
• Sugar: 5g
• Protein: 12g

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Let’s Talk Salad Secrets: Pro Tips You’ll Love

Alright friend, let me share a few little tricks that take this salad from “yum” to chef’s kiss! These tips come from making this Italian Chopped Salad a hundred different ways, so take it from me, these make a big difference in both flavor and texture.

• Keep your veggies super cold: Chill the lettuce and cucumber beforehand. Cold veggies = extra crunch!
• Massage that garlic: Muddle or mash your garlic with a pinch of salt before whisking it into the dressing. It makes the flavor mellow and magical.
• Don’t overdress too early: Want that perfect bite? Dress the salad just before serving to keep everything crisp and vibrant.
• Make it meal-worthy: Add grilled chicken, tuna, or chickpeas to turn it into a filling lunch.
• Craving extra crunch? Skip the croutons and sprinkle in roasted sunflower seeds or crispy chickpeas instead. Totally snack-worthy.

Make It Your Own: Tasty Twists on the Classic

One of my favorite things about this salad is how versatile it is. You can switch things up depending on your cravings, dietary needs, or what’s hanging out in your fridge. Here are a few delicious spins you might want to try:

• Smoky Beef Bacon Boost: Add chopped, cooked beef bacon for a smoky, savory kick that takes the salad to another level, especially if you’re into bold, meaty flavors.
• Vegan & Dairy-Free: Swap the mozzarella with vegan cheese or avocado slices. Just make sure your dressing is honey-free if you’re going fully plant-based.
• Low-Carb Friendly: Ditch the croutons and go heavier on crunchy bell peppers, cucumbers, and leafy greens. The flavor stays strong, and you’ll keep the carbs low.
• Protein-Packed: Toss in chickpeas, grilled chicken, turkey, or even hard-boiled eggs to bulk it up and keep you full longer.
• Add Some Heat: If you like a little fire, throw in sliced pepperoncini or red chili flakes. A touch of spice plays beautifully with the tangy dressing.

FAQs About Italian Chopped Salad

Wrapping It Up with a Big, Crunchy Thank You

And that’s a wrap on this bright and zesty Italian Chopped Salad! Whether you’re making it as a refreshing lunch, a colorful side for dinner, or your go-to summer salad for BBQs, it’s one of those recipes that just makes everyone happy. I’d love to know how you make it your own, drop a comment, or tag me if you share it on socials!

Craving more fresh inspiration? Check out these tasty ideas:
Try this super satisfying Broccoli and Cauliflower Salad for another veggie-packed dish.
Want a smart sidekick for soups? Pair it with this rich and flavorful Chicken and Pastry Recipe, comfort food at its finest!

Until next time, happy chopping and happy eating!