If you've ever been to Tuscany, you know the breathtaking landscapes, the incredible wine, and, of course, the unforgettable food. I first discovered this Italian Salad Recipe at a charming little restaurant tucked away in Tuscany's rolling hills during a trip a few years back. The flavors were so memorable that I couldn't resist jotting down the recipe to recreate it at home.
Now, I’m excited to share this tasty dish with you. It’s simple to make and brings something unique to the table, setting it apart from other salads. I hope you enjoy it as much as we do!
This recipe is: Low Carb, Keto and Gluten Free
Table of Contents
What Is An Italian Salad?
An Italian salad captures the vibrant flavors and fresh ingredients typical of Italian cuisine. Traditional Italian salads often feature a mix of crisp vegetables, flavorful cheeses, and tangy dressings that bring a taste of Italy to your table. These salads can range from simple, fresh combinations to more robust options with pasta.
For a heartier option, you might enjoy a zesty pasta salad recipe, which blends pasta with a variety of vegetables and Italian dressings for a satisfying meal. Alternatively, an Italian pasta salad recipe combines pasta with olives, cheeses, and fresh herbs for a classic Italian touch.
Vegetarian salad recipes are also popular, highlighting the use of fresh, seasonal produce and light dressings that enhance the natural flavors of the ingredients. Whether you're opting for a light vegetable mix or a more substantial pasta salad, Italian salads offer a delicious way to enjoy the essence of Italian cuisine.
7 Reasons To Love This Recipe
This creamy Italian salad has plenty of reasons to become a new favorite in your kitchen:
- This salad brings an authentic taste of Tuscany.
- It’s simple to make in any kitchen.
- Perfect for both lunch and dinner.
- The step-by-step instructions are easy to follow.
- It’s low carb and keto-friendly.
- The flavors come together beautifully.
- You can easily customize the ingredients.
Is Italian Salad Low Carb?
Yes, Italian salad can be made low carb. This recipe offers 10 g net carbs per serving, but the good thing is that the serving size is too large for one person. You can serve this Italian lettuce salad to your entire family, and the net carbs everyone will consume from this salad will be only 2 to 3 g.
Italian Salad Recipe Ingredient List
Here is the list of ingredients you'll need to make Italian salad:
- 6-8 slices of Coppa, sliced (this is a cured meat)
- 4-6 pepperoncini, whole or sliced based on preference
- 2 tablespoons red onion, chopped and soaked in water
- 1 head Romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- ½ cucumber, peeled and chopped
- ⅓ cup black olives, pitted
- ¼ cup artichoke hearts, chopped
- ¼ cup shaved Parmesan cheese, (grated, shredded, or sliced)
- ¼ cup sun dried tomatoes, chopped
Ingredient Substitutions
Looking to switch things up for this viral chopped salad? Here are some tasty alternatives you can use to make this salad your own:
- Romaine lettuce: If you're using a creamy dressing, go for crisp lettuce like iceberg lettuce or endive. For oil-based dressings or vinaigrettes, a mixed green blend works best.
- Cherry tomatoes: To reduce sweetness, substitute with diced regular tomatoes.
- Cucumber: If you’re not a fan or don’t have one on hand, simply omit it.
- Black olives: Dry-cured black olives pack a flavorful punch, but you can also use pitted Kalamata olives.
- Artichoke hearts: Marinated artichoke hearts in virgin olive oil taste great, but brined ones can work if sliced thinly. Hearts of palm are a good alternative, but keep an eye on the carb count.
- Parmesan cheese: Pecorino Romano or Asiago cheese are excellent substitutes.
- Sun-dried tomatoes: If you don’t have sun-dried tomatoes packed in oil, it's best to omit them since dry versions lack the same Italian flavor. But you can also try pint cherry tomatoes.
- Red onion: Any onion variety or a shallot works well; soaking them in water for 10 minutes before adding to the salad can reduce sharpness.
- Coppa (capicola): Prosciutto, Bresaola, or even sliced pepperoni make great alternatives for this Italian chopped salad.
- Pepperoncini: For a similar kick, substitute with mild or hot jarred banana peppers, or omit them if preferred.
Additional Ingredients
Looking to enhance your simple Italian salad? Here are some delicious additions that pair wonderfully with the main ingredients:
- Burrata: My top choice! I love placing a soft ball of burrata in the center of the lettuce and building the salad around it. It’s incredible when mixed with the other ingredients.
- Mozzarella: A semi-soft mozzarella, diced or shredded, adds a lot of bold flavor and makes the chopped salad more filling.
- Proteins: Adding a grilled or sautéed protein is a great idea. Sautéed shrimp or thinly sliced marinated flank steak, shredded rotisserie chicken, or chicken chunks can turn this salad into a complete meal.
- Tuna: For this salad, I prefer tuna jarred or canned in oil, which brings an extra layer of flavor. Just be sure to drain the oil well before adding it. It’s different from the tuna I use in my tuna salad, which is typically canned in water.
- Roasted red peppers: These are perfect for adding a touch of sweetness that balances out the acidity of most Italian dressings. If you don't like roasted red pepper, you can also use black pepper.
- Toasted nuts, seeds and herbs: Pine nuts, pumpkin seeds, fresh basil, Italian parsor sunflower seeds add a pleasant crunch and a nutty flavor that complements the salad beautifully.
- Beans: Garbanzo beans and cannellini beans can be great additions to this salad, adding both texture and protein. They enhance the heartiness of the dish and make it even more satisfying.
NOTE: These salad ingredients are not part of the original recipe- use them to enhance or customize the recipe to your liking.
Tools Required
Here is the list of tools you'll need to make Italian green salad:
How to Make Italian Salad Recipe: Complete Guide
Making this Italian Salad recipe in your kitchen is very straightforward as there is no cooking involved, only some chopping and assembly. Let’s walk through it together.
Cooking Method
- No-cook
Preparation Steps
- First, prepare all the ingredients. I tend to chop and keep all the ingredients in separate bowls or containers until I am ready to assemble the salad. This is up to your preference.
- To assemble the salad, start with the lettuce as the base. Layer on your ingredients until they are all used. If you feel like any ingredients are out of proportion for your preferences, then just set them aside to be used in a different recipe.
- Once the salad is assembled, use salad tongs to serve and coat with your favorite Italian dressing.
Step 1: Spread the chopped Romaine lettuce evenly on a large serving platter. This forms the fresh base for your Italian salad.
Step 2: Add the halved cherry tomatoes to the Romaine lettuce, distributing them evenly across the salad for a pop of color and sweetness.
Step 3: Sprinkle the thinly sliced red onions over the salad, adding a layer of sharp, tangy flavor to the mix.
Step 4: Scatter the sun-dried tomatoes and black olives over the salad.
Step 5: Place the artichoke hearts and pepperoncini on top of the salad.
Step 6: Finally, arrange the slices of Coppa (cured meat) and shaved Parmesan cheese over the top of the salad.
💡 My Pro Tips
Here are a few ways I like to serve this Italian salad, depending on who’s at the table:
- For a more formal group: When serving this Italian pasta salad recipe to 4 or more people, I use a large platter instead of a deep salad bowl or individual bowls. A platter allows the lettuce to spread out evenly, ensuring everyone gets a fair share of the toppings and greens. It avoids the frustration of one person taking all the good stuff, which is something I always want to prevent at my table!
- For a casual group: A salad bar setup is always a hit. I fill a big bowl with just lettuce and place salad tongs beside it. Then, I arrange all the toppings in individual bowls, letting everyone build their own perfect Italian salad. I also like to offer a couple of different dressings or just olive oil and vinegar for variety. This option is a crowd-pleaser every time.
- For serving a friend or family: When making this salad for 4 or fewer people, I prefer to compose individual bowls. I’ll ask how hungry everyone is so I can tailor the portions. This approach allows me to craft each bowl with care, showing that I’ve put thought into each serving.
How you choose to serve your Italian salad is totally up to you, but these are the methods that work well for me and my family.
⏲️ Time-Saving Tips
- Buy pre-chopped and cleaned lettuce to save prep time.
- Purchase sliced olives in a can for convenience.
- Chop all ingredients in advance and store them until you're ready to assemble.
- Prep toppings ahead of time to streamline the salad-making process.
- Make dressings in advance and keep them refrigerated for quick use.
What To Serve With Italian Salad Recipe?
Sometimes, I add bite-size pieces of homemade croutons to this salad to add crunch and flavor. But that's when I serve it to my kids because they add to the carb content. Besides that, I’ve found these delicious pairings to perfectly complement my Italian salad:
- Creamy Italian Salad Dressing: This is the best Italian dressing and it enhances the salad's flavors with its rich, tangy profile. It’s a perfect match for the fresh, crisp ingredients.
- Cheesy Bread Sticks: These add a warm, savory crunch that pairs wonderfully with the salad. Their cheesy goodness complements the salad’s flavors nicely.
- Gazpacho: This chilled, refreshing soup is a great complement to the salad’s crisp textures. Its light and cool nature balances well with the hearty salad.
- Roasted Red Pepper Soup: The smooth, flavorful soup contrasts the salad’s textures. Its rich taste pairs well with the salad's fresh ingredients.
Storage Tips
If you haven't dressed the salad yet, cover it with plastic wrap and store it in a bowl or a mason jar. It will stay fresh for a day or two before it starts to brown. For the best results, enjoy the salad within 24 hours of making it.
Recipe Conclusion
I hope you’re getting a taste of my Tuscan experience with this best Italian chopped salad recipe. This hearty salad adds a delightful twist to the usual green salad with dressing—so much so that my kids often request it! I love when that happens because I've got a picky family.
Mediterranean-style salads offer a wide range of complementary ingredients, making it easy to tailor the recipe to your personal tastes. This flexibility is a great advantage when shopping for ingredients. Channel your inner Italian and create the Italian salad of your dreams!
Feel free to leave any questions or suggestions in the comments, or connect with me on Facebook or Instagram.
Other Salad Recipes To Try
Looking for more refreshing and simple salads to complement your meals? Here are my top picks:
FAQs
Typically, the salad has lettuce leaves, sun-dried tomatoes, cherry tomatoes, red onion, cucumber, black olives, marinated artichoke hearts, shaved Parmesan cheese, cured meats, mozzarella, and more. You can also add other ingredients you like, such as kidney beans, bell peppers, green olives, white beans, and mixed spring greens. Add kosher salt and white wine vinegar to bring a zesty twist.
An Italian salad typically includes fresh vegetables, cured meats, delicious cheeses, black olives, and other Mediterranean ingredients. It is topped with an oil-based Italian dressing, Italian vinaigrette, or a creamy Italian salad dressing to make a perfect side for your dinner party. Season with salt and add a little garlic powder and lemon juice to enhance the taste.
Italian Salad Recipe
Ingredients
- 6-8 slices of Coppa sliced (this is a cured meat)
- 4-6 pepperoncini whole or sliced based on preference
- 2 tablespoons red onion chopped and soaked in water
- 1 head Romaine lettuce chopped
- 1 cup cherry tomatoes halved
- ½ cucumber peeled and chopped
- ⅓ cup black olives pitted
- ¼ cup artichoke hearts chopped
- ¼ cup shaved Parmesan cheese (grated, shredded, or sliced)
- ¼ cup sun dried tomatoes chopped
Instructions
Preparation Steps
- First, prepare all the ingredients. I tend to chop and keep all the ingredients in separate bowls or containers until I am ready to assemble the salad. This is up to your preference.
- To assemble the salad, start with the lettuce as the base. Layer on your ingredients until they are all used. If you feel like any ingredients are out of proportion for your preferences, then just set them aside to be used in a different recipe.
- Once the salad is assembled, use salad tongs to serve and coat with your favorite Italian dressing.
Notes
Nutrition
“This website provides approximate nutrition data and information for convenience and as a courtesy only.”
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