Elevate your salad game with this easy and nutritious Italian Chopped Salad recipe!

Packed with wholesome goodness and vibrant colours, this salad is a year-round staple recipe. Even with the colder weather approaching, sometimes all you crave is the crispness and freshness of a good salad. With crunchy lettuce, tangy parmesan, fibrous chickpeas and a creamy dressing to pull it all together – this salad will satisfy all your cravings.

Not to mention this recipe is super satiating and filling thanks to the added salami and chickpeas – we always love adding in protein and fiber whenever possible! Having balanced meals helps to balance your blood sugar and thus helps to reduce those sugar cravings!

Check this recipe out today!


For the dressing:

  • 1/3 Cup Extra-Virgin Olive Oil
  • 3 Tablespoons Red Wine Vinegar
  • 1 Teaspoon Dijon Mustard plus additional, if desired
  • 1 Tablespoon Dried Oregano
  • 1 Teaspoon Garlic Powder
  • 1 Teaspoon Sea Salt plus additional, if desired
  • 3/4 Teaspoon Ground Black Pepper plus additional, if desired

For the salad:

  • 4 Cups Iceberg Lettuce finely chopped; this is about one head
  • 3 Cups Romaine Lettuce finely chopped; this is about one head
  • 4 Persian Cucumbers chopped; this is optional, but highly recommended
  • 1/2 Cup Salami finely chopped
  • 1 15-ounce can Garbanzo Beans drained and rinsed
  • 1/2 Cup Kalamata Olives chopped
  • 3/4 Cup Diced Tomatoes
  • 1/2 Cup Grated Parmesan Cheese plus more for topping, if desired


  1. To make this salad, start by preparing the dressing. Whisk the dressing ingredients together, in a small bowl, until they’re fully combined. Taste and add additional seasonings, if desired.
  2. Next, chop your iceberg lettuce, romaine lettuce, Persian cucumbers, and salami, and add them to a large bowl alongside the garbanzo beans, olives, diced tomatoes, and grated parmesan cheese.
  3. Toss to combine, then pour the dressing on top and toss once more until the salad ingredients are fully coated in the dressing.
  4. Taste your tossed salad, and top with more cheese, if desired. Serve immediately, and enjoy!

Recipe from Kale Junkie.