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This Low Carb Italian Chopped Salad features crisp summer veggies, salami and a lighter, homemade Italian Dressing. A healthier side salad or summer meal that’s mouthwateringly good!
When it comes to salads I’m the type of person that throws all the greens in a bowl, adds some protein a little lemon juice and balsamic vinegar and I’m happy camper. But lately…
I’ve been challenging myself to jump out of my box (I’m an introvert at heart even with food) and add new some new salads to my life. The women in my Facebook group also asked for more lightened up salad recipes so challenge accepted!
I know salads are usually thought to be boring especially when you’re losing weight and comparing them to pizza, pasta and all the heavy carbs and sugars galore! But here’s my rules with salads… they have to have healthy fat, lots of protein and a variety of veggies to make them interesting, filling and delicious!
Starting with…
Olive Garden Italian Salad Recipe
If you’ve ever been to Olive Garden and had their Italian salad, then this chopped salad is for you! It’s a lighter and higher protein version of Olive Garden’s salad that you simply won’t be able to resist!
Added salami, cucumber and grape tomatoes, took out the Olive Garden croutons and my low calorie Italian dressing to make this salad a more well rounded one.
I’ve enjoyed this salad many times this summer for lunch and as a dinner side salad. It would make a great party appetizer too!
Ingredients
- Mixed Greens
- Salami
- Grape Tomatoes
- Red Onion
- Cucumber
- Extra Virgin Olive Oil
- Red Wine Vinegar
- Dried Parsley
Recipe Tips
For the salami, look for a healthier one that’s uncured. I personally love the Applegate salami brand. And if salami isn’t your protein of choice, sub another protein you love.
Turkey pepperoni, Rotisserie chicken, shrimp, turkey breast, roast beef or any deli meat would be a wonderful protein addition. It’s really about what works for you!
I highly recommend prepping the salad, tossing with the dressing and chilling an hour or two before eating. It not only gives the veggies time to marinade with the dressing but also gives them a crunchy, crisp bite.
I personally think it’s the best after it’s been chilled, but if you’re short on time it’s still a wonderful salad to add to your healthy meal planning!
Want more healthy recipes? Try my chicken BLT salad, strawberry poppyseed salad recipe, simple balsamic apple salad, and chicken salad with honey mustard!
Italian Chopped Salad
Ingredients
For the Salad
- 15 oz Garbanzo Beans, drained and rinsed from a can
- 6 cups Romaine Lettuce, chopped
- 1/3 cup Roasted Red Peppers
- 1 cup Cherry Tomatoes, sliced in half
- 1 cup English Cucumber, diced with skin
- 1/2 cup Red Onion, thinly sliced
- 1/2 cup Kalamata Olives
- 1/2 cup Peperoncino, sliced from a jar
- 1/2 cup Artichoke Hearts, roughly chopped from a can
- 4 ounces Salami, or soppressata
- 1/4 cup Fresh Basil Leaves, sliced into ribbons
- 1/3 cup Mozzarella Balls, sliced in half
- 1/4 cup Parmesan Cheese, shaved
For the Dressing
- 1/3 cup Olive Oil, or oil of choice
- 1/4 cup Red Wine Vinegar
- 1 teaspoon Dijon Mustard
- 1 teaspoon Dried Oregano
- 1 tablespoon Garlic, minced
- 1 tablespoon Lemon Juice
- Salt and Pepper to taste
Instructions
- Preheat the oven to 350 F. Line a small baking sheet with parchment paper then add the drained and rinsed chickpeas to the pan in an even layer. Add salt and pepper then bake for 40 minutes. Remove from the oven and cool on the sheet pan 5 minutes before assembling the salad.
- Add all of the salad ingredients to a large mixing bowl.
- Then add all the ingredients for the dressing to a medium bowl and whisk together.
- Add the dressing to the salad, toss to combine and serve!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
