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Home » Blog » Diets » Gluten Free » Low Carb Italian Chopped Salad {Low Carb, Paleo, GF, Low Cal}

Low Carb Italian Chopped Salad {Low Carb, Paleo, GF, Low Cal}

Published: Aug 10, 2019 · Modified: Jan 6, 2023 by Megan

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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! Low Carb + Paleo + Gluten Free + Low Calorie

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! Low Carb + Paleo + Gluten Free + Low Calorie

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 apple cider 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...

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! Low Carb + Paleo + Gluten Free + Low Calorie

Low Carb Italian Chopped Salad

If you've ever been to Olive Garden and had their salad, then this Low Carb Italian Chopped Salad recipe 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 lightened up the 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! 

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! Low Carb + Paleo + Gluten Free + Low Calorie

What You Need

  • Mixed Greens
  • Salami
  • Grape Tomatoes
  • Red Onion
  • Cucumber
  • Extra Virgin Olive Oil
  • Red Wine Vinegar
  • Dried Parsley

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! Low Carb + Paleo + Gluten Free + Low Calorie

Helpful 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 meal planning! 

More Salads You May Enjoy

BLT Grilled Chicken Salad

A classic BLT Grilled Chicken Salad! Fresh lettuce topped with tomatoes, squash, crispy bacon & drizzled in a balsamic mustard dressing! Great for lunch or dinner! Gluten Free + Low Calorie + Paleo

Shrimp Strawberry Poppyseed Salad

A satisfying Shrimp Strawberry Poppyseed Salad packed with delicious, simple ingredients & a light strawberry poppyseed vinaigrette. Easy to make fresh at home. Just toss and go! Great as a vegetarian main or side salad. Gluten Free + Low Calorie

Rainbow Detox Salad

A Rainbow Detox Salad packed with fresh, healthy ingredients and a light orange dressing. Crisp cabbage, radishes, cucumber, and more! Easy to make fresh at home all in one bowl. Just toss and go! Great as a healthy vegetarian main or a side salad for any dish! Paleo + Vegan + Gluten Free + Low Calorie

Balsamic Apple Walnut Salad

Apple Walnut Salad

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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! Low Carb + Paleo + Gluten Free + Low Calorie

Low Carb Italian Chopped Salad

Megan Olson
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! Low Carb + Paleo + Gluten Free + Low Calorie
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 0 minutes mins
Total Time 15 minutes mins
Course Dinner, Lunch, Side Dish
Cuisine American
Servings 2 salads
Calories 252 kcal

Ingredients
 
 

For the Salad

  • 4 cups mixed greens chopped
  • 2 ounce salami
  • 1 cup grape tomatoes sliced
  • 1 cucumber diced
  • 3/4 cup red onion diced

For the Dressing

  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 tablespoon parsley

Instructions
 

  • Mix the olive oil, red wine vinegar and dried parsley in a bowl or mason jar. Set aside.
  • In a large bowl, toss together the mixed greens, grape tomatoes, cucumber, red onion and salami.
  • Add the dressing to the salad, toss to combine and serve!

Notes

  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.

Nutrition

Serving: 1saladCalories: 252kcalCarbohydrates: 15gProtein: 6gFat: 19gSaturated Fat: 4gCholesterol: 11mgSodium: 352mgPotassium: 659mgFiber: 3gSugar: 7gVitamin A: 1635IUVitamin C: 38mgCalcium: 53mgIron: 1.4mg
Tried this Recipe? Let me know!Let us know how it was!

What I Used For The Recipe

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! Low Carb + Paleo + Gluten Free + Low Calorie

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! Low Carb + Paleo + Gluten Free + Low Calorie

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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