Low Carb Italian Chopped Salad

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Enjoy all of your favorite antipasto ingredients in one bowl with this delicious Chopped Antipasto Salad! This salad is naturally gluten-free and low-carb, with 15 grams of protein and 8 grams of fiber in each serving.

A bowl filled with chopped antipasto salad surrounded by bowls of ingredients.

In Italian, antipasto literally translates to “before the meal.” It’s a platter of cured meats, flavorful cheeses, and marinated vegetables. This chopped salad recipe is just an antipasto platter in a bowl with lettuce and crispy roasted chickpeas instead of croutons!

My weight-loss clients are always searching for fun salad ideas, and this one is a favorite! It will keep you full with a balance of healthy fat, protein, and fiber, and it also tastes like dinner out at your favorite Italian restaurant. This makes a great side dish, meal, or salad to take to your friends’ barbecues.

If you like healthy Italian-inspired recipes, you will love my healthy gnocchi soup and healthy Olive Garden salad!

Why You’ll Love This Recipe

Antipasto Platter In a Bowl: This low-calorie chopped salad is like someone chopped up your favorite antipasto platter and dumped it in a bowl over lettuce. It’s packed with artichokes, olives, creamy cheese, peperocino, and salami to make the best Italian salad.
A Salad That Works for Weight Loss: Not only is this salad packed with flavor and fun ingredients, but it’s great for weight loss. The fiber and protein, plus the healthy fats, in this salad will keep you feeling full for longer and fuel your body. These macronutrients are key to healthy weight loss.
Ready in Just 10 Minutes: Aside from roasting the chickpeas, it only takes 10 minutes to assemble this salad. That makes it great for a quick meal or a last-minute potluck dish.

Ingredients

Chickpeas: Instead of croutons, this salad has a crunch from roasted chickpeas! They add more protein to the salad and are a great low-carb alternative.
Salami: Use a high-quality uncured salami for this salad. I really like the brand Applegate!
Romaine Lettuce: Use chopped romaine lettuce as the base for the salad. It is sturdy, packed with nutrients, and doesn’t get soggy too quickly.
Mozzarella Balls: Small balls of mozzarella, chopped in half, add a rich, creamy flavor to the salad.
Artichoke Hearts: Use canned or jarred artichoke hearts, which add flavor and fiber, and are great for digestion.
Peperoncino: The tangy and sweet chili peppers aren’t very spicy, but they have a delicious flavor that’s perfect for antipasto.
Fresh Veggies: Of course, no salad is complete without fresh veggies! This one has cherry tomatoes, cucumber, red onion, Kalamata olives, basil, and roasted red pepper.

See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.

Variations & Dietary Modifications

Try a Different Protein: While the chickpeas add protein, along with the salami, you can easily substitute the salami with other meats. Try shredded chicken, pepperoni, prosciutto, or grilled shrimp instead. Tofu is great for vegetarians on this healthy salad!
Swap for Dairy-Free: If you need this salad to be dairy-free, you can skip the mozzarella and Parmesan cheese! Add an extra drizzle of olive oil and some avocado for some creamy added fat.
Make It Vegetarian: It’s easy to make this salad vegetarian! Instead of salami, add another serving of chickpeas or cannellini beans.

How to Make Chopped Antipasto Salad

This healthy antipasto salad is the perfect salad to pair with a lovely pasta dish, or to enjoy as a meal on its own! It has crunchy chickpeas instead of croutons, so you’ll need to roast them before you assemble the salad.

Preheat your oven to 350°F and line a baking pan with parchment paper before you get started.

Step 1: Roast the Chickpeas. Add the drained chickpeas to the lined baking pan in a single layer. Add salt and pepper, and bake them at 350°F for 40 minutes. Remove them from the oven and let them cool before adding them to the salad.

All of the ingredients to make this salad in a bowl.

Step 2: Combine the Veggies. Add all the chopped ingredients, except the dressing, to a large mixing bowl.

All the ingredients for the dressing in a bowl.

Step 3: Make the Dressing. Combine the dressing ingredients in a small mixing bowl with a whisk.

The dressing added to the salad, and mixed together, then topped with basil.

Step 4: Add the Dressing and Serve. Pour the dressing over the salad ingredients and toss to combine until everything is well coated.

Expert Tips

Pat the Ingredients Dry: The marinated veggies, like the roasted red peppers, artichoke hearts, and peperocino, will carry a lot of extra moisture. Pat them completely dry before chopping them to avoid making the salad watery.
Chop Everything Uniformly: One of the best parts about a chopped salad is that all of the ingredients are cut into small bite-sized pieces. You get so many flavors and a great texture in every bite.
Let the Salad Marinate: After you toss the salad with the dressing, place it in the refrigerator for 30-60 minutes. This gives it time to marinate and become more flavorful.
Storage Directions: You can store this salad in an airtight container in the refrigerator without dressing for up to 3 days. It will turn soggy if you store it in the dressing.

A salad with salami and cheese on a white plate.

Serving Suggestions

This antipasto Italian salad is the perfect dish for helping you get out of a boring salad rut. It has all the macronutrients you need, like healthy fats, protein, and fiber, and it tastes delicious.

The flavorful ingredients, creamy mozzarella cheese, and tangy dressing make for a meal that you will want to make time and time again. Serve it as a side dish, or enjoy it as a meal; it also makes a great dish to take to summer cookouts.

The fresh ingredients in this salad pair well with other light Italian-inspired dishes, like these chicken stuffed peppers.
Serve your antipasto salad at a dinner party along with a high-protein vegetarian lasagna for a filling meal your guests will love.
If you still find yourself not feeling satisfied after a hearty salad for lunch, enjoy chocolate peanut butter protein balls as both a sweet treat and an extra serving of protein.

Chopped Antipasto Salad Recipe FAQs

Can I skip roasting the chickpeas in my chopped antipasto salad?

Sure, you don’t have to roast the chickpeas if you don’t want to or don’t have the time. Roasted chickpeas add a fun crunch, but they don’t need to be crispy.

Why is my chopped antipasto salad bland?

This antipasto chopped salad is full of flavorful ingredients like olives, peperocino, roasted peppers, and cheese. If you feel it tastes bland, try adding more salt, pepper, fresh basil, or another round of dressing.

Why is my chopped antipasto salad watery?

Many of the ingredients in this salad, like tomatoes and artichoke hearts, release moisture as they sit. This can make the salad watery. Be sure to pat all of the ingredients completely dry before adding them to the salad.