High-Protein Italian Chopped Salad: A Flavorful Nutritional Powerhouse

If you’re looking for a hearty salad that doesn’t skimp on flavor or protein, this Italian chopped salad is the perfect dish. Packed with over 30 grams of protein per serving, it combines the crispness of romaine lettuce with the richness of Italian salami, chicken, and fresh mozzarella, all tied together with a zesty homemade dressing.

Ingredients You’ll Need

For the Salad:

  • 2 cups Romaine Lettuce, roughly chopped
  • 1/2 can Chickpeas, drained and rinsed
  • 1/4 pound Italian Salami, chopped or julienned
  • 1/4 pound Chicken Breast, diced
  • 1/4 pound Fresh Mozzarella Cheese, diced
  • 3 tbsp Chopped Pepperoncini
  • 2 tbsp Basil, julienned

For the Dressing:

  • 1/4 cup Olive Oil
  • 2 tablespoons Red Wine Vinegar
  • 1 teaspoon Dry Mustard
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black Pepper
  • 1/4 cup Grated Pecorino Romano or Parmesan Cheese

Step-by-Step Guide to Making Your Salad

  1. Combine Salad Ingredients: In a large salad bowl, mix the roughly chopped romaine lettuce, drained chickpeas, chopped Italian salami, diced chicken breast, diced fresh mozzarella cheese, chopped pepperoncini, and julienned basil. These vibrant ingredients not only add a burst of flavor but also a variety of textures that make every bite interesting.
  2. Prepare the Dressing: In a small bowl or jar, whisk together the olive oil, red wine vinegar, dry mustard, salt, and black pepper. This simple yet flavorful dressing will enhance the natural flavors of the salad ingredients.
  3. Add Cheese to Dressing: Stir in the grated Pecorino Romano or Parmesan cheese into the dressing. The cheese adds a savory depth and slight creaminess to the dressing, elevating the overall taste of the salad.
  4. Dress the Salad: Pour the dressing over the salad and toss well to ensure all ingredients are evenly coated. The dressing’s acidity and richness will meld beautifully with the crispness of the lettuce and the savory notes of the salami and chicken.
  5. Serve and Enjoy: Once the salad is well-dressed, it’s ready to be served. Enjoy this high-protein Italian chopped salad as a filling meal that’s both nutritious and packed with flavor.

A Salad That Satisfies

This high-protein Italian chopped salad is more than just a side dish; it’s a wholesome meal that combines the best of Italian flavors with the nutritional benefits of a balanced diet. Whether you’re looking for a light lunch, a dinner option, or a dish to share at a gathering, this salad is sure to impress.

Frequently Asked Questions

  1. Can I make this salad vegetarian? Yes, you can easily make this salad vegetarian by omitting the Italian salami and chicken breast. Consider adding more chickpeas, diced bell peppers, artichokes, or sun-dried tomatoes to keep the salad hearty and satisfying.
  2. What can I use instead of red wine vinegar in the dressing? If you don’t have red wine vinegar, you can substitute it with apple cider vinegar or balsamic vinegar for a similar tangy flavor profile. Each vinegar will bring a slightly different taste to the dressing, so choose based on your preference.
  3. How can I store leftovers? Leftover salad can be stored in an airtight container in the refrigerator for up to 2 days. However, it’s best to store the dressing separately and only dress the portion of the salad you plan to eat immediately to prevent the lettuce from becoming soggy.
  4. Can I add other ingredients to this salad? Absolutely! This salad is quite versatile. Feel free to add ingredients like olives, cucumbers, red onions, or roasted red peppers to add more flavors and textures to the salad. The key is to maintain a balance of flavors and textures that complement each other.
  5. Is this salad keto-friendly? As is, the salad contains chickpeas, which are higher in carbs and might not be suitable for a strict keto diet. To make it keto-friendly, you can omit the chickpeas and increase the amounts of cheese, chicken, and salami. Ensure that the rest of the ingredients and the dressing fit within your keto dietary guidelines.
  6. How can I make the salad dressing creamier? To achieve a creamier dressing, you can add a tablespoon of mayonnaise or Greek yogurt to the dressing mixture. Blend until smooth. This will add a rich, creamy texture to the dressing without overpowering the other flavors Feel free to customize this salad and its dressing to suit your taste preferences and dietary needs. Enjoy crafting your perfect Italian chopped salad!

Indulge in the rich and refreshing flavors of this Italian chopped salad, and enjoy a meal that’s both satisfying and health-conscious.

chopped italian salad

High Protein Italian Chopped Salad

Dive into the flavors of Italy with this high-protein Italian chopped salad recipe. Featuring a mix of fresh ingredients and a homemade dressing, it’s a nutritious and satisfying meal.
5 from 1 vote
Prep Time 10 minutes
Course Salad
Servings 4
Calories 437 kcal

Ingredients
  

For the Salad:

  • 2 cups Romaine Lettuce roughly chopped
  • 7 oz Chickpeas half a can, drained and rinsed
  • 1/4 pound Italian Salami chopped or julienned
  • 1/4 pound Chicken Breast diced
  • 1/4 pound Fresh Mozzarella Cheese diced
  • 3 tbsp Chopped Pepperoncini
  • 2 tbsp Basil julienned

For the Dressing:

  • 1/4 cup Olive Oil
  • 2 tablespoons Red Wine Vinegar
  • 1 teaspoon Dry Mustard
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black Pepper
  • 1/4 cup Grated Pecorino Romano or Parmesan Cheese

Instructions
 

  • Combine Salad Ingredients: In a large salad bowl, mix the roughly chopped romaine lettuce, drained chickpeas, chopped Italian salami, diced chicken breast, diced fresh mozzarella cheese, chopped pepperoncini, and julienned basil. These vibrant ingredients not only add a burst of flavor but also a variety of textures that make every bite interesting.
  • Prepare the Dressing: In a small bowl or jar, whisk together the olive oil, red wine vinegar, dry mustard, salt, and black pepper. This simple yet flavorful dressing will enhance the natural flavors of the salad ingredients.
  • Add Cheese to Dressing: Stir in the grated Pecorino Romano or Parmesan cheese into the dressing. The cheese adds a savory depth and slight creaminess to the dressing, elevating the overall taste of the salad.
  • Dress the Salad: Pour the dressing over the salad and toss well to ensure all ingredients are evenly coated. The dressing’s acidity and richness will meld beautifully with the crispness of the lettuce and the savory notes of the salami and chicken.
  • Serve and Enjoy: Once the salad is well-dressed, it’s ready to be served. Enjoy this high-protein Italian chopped salad as a filling meal that’s both nutritious and packed with flavor.

Video

@lolita.is.radiant High Protein, High Fiber Chopped Italian Salad 🥗 ✨For the Salad: * 2 cups Romaine, roughly chopped * 1/2 can chickpeas, drained and rinsed * 1/4 pound Italian salami chopped or julienned * 1/4 pound chicken breast, diced * 1/4 pound fresh mozzarella cheese, diced * 3 tbsp chopped pepperocini * 2 tbsp basil, julienned ✨For the Dressing: * ¼ cup olive oil * 2 tablespoons red wine vinegar * 1 teaspoon dry mustard * ½ teaspoon salt * ¼ teaspoon black pepper * 1/4 cup grated pecorino romano or Parmesan cheese #italiansalad #italianchoppedsalad #highproteinsalad #lowcarbsalad #healthysalad #heartysalad #easyhealthyrecipes #creatorsearchinsights #saladrecipe #saladsoftiktok ♬ original sound – Lolita✨50+ Wellness

Nutrition

Calories: 437kcalCarbohydrates: 17gProtein: 22gFat: 31gSaturated Fat: 9gPolyunsaturated Fat: 3gMonounsaturated Fat: 17gTrans Fat: 0.003gCholesterol: 59mgSodium: 1407mgPotassium: 445mgFiber: 4gSugar: 3gVitamin A: 2308IUVitamin C: 2mgCalcium: 186mgIron: 2mg
Tried this recipe?Let us know how it was!
Lolita Carrico
Lolita Carricohttp://thisisradiance.com
Exploring the art of graceful aging, I share my journey and tips on wellness, beauty, and nutrition for women embracing their vibrant 40s and beyond.

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