If you’re anything like me, you’re always on the hunt for great salads. If that’s the case, you’re gonna love our Italian Chopped Salad! Smoky prosciutto, crispy artichokes, AND a zesty Italian homemade dressing? Get outta here!

BUT WAIT! That’s not all! If you act now, you also get to enjoy crunchy roasted chickpeas! 

Italian Chopped Salad In white bowl with red tablecloth

Why This Italian Chopped Salad Works

  • It’s a Sensory Symphony: You got the crunchy romaine, the creamy eggs, some tender zucchini, salty cured meats (perhaps my favorite part), and crispy chickpeas, among other great ingredients. Every bite is a surprise in the best way possible.
  • Authentic Italian Ingredients: Prosciutto, Genoa Salami, and kalamata olives really shine in this bowl! They impart a little bit of Italy on the rest of the ingredients, complimenting and enhancing without drowning out the other flavors.
  • An Easy Homemade Dressing: The dressing is ridiculously easy to whip up with just a few pantry staples. It’s got a beautiful balance of tang and flavor AND it’s customizable! Add more of what you like to it and less of what you don’t!


Prosciutto, Genoa Salami & Kalamata Olives

Let’s talk about the rich origins of some of the best ingredients in our Italian Chopped Salad. 🌟

  • Prosciutto: It’s elegantly paper-thin and has a deep Italian history. Prosciutto actually originated in Central and Northern Italy, where pigs were commonly raised by families. After the winter harvest (sorry piggies), ham meat was hung for a whole year, and then turned into Prosciutto. These days, some of the most celebrated regional varieties include Prosciutto di Parma and Prosciutto di San Daniele.
  • Genoa Salami: Did you know that salami is basically just a generic term for any kind of encased meat? Bet you didn’t! But Genoa Salami is something special. It comes to us from Genoa, Italy and is a finely ground pork salami seasoned with garlic and wine. (Some credit goes to the ancient Romans as well, since they were salami production pioneers.) 
  • Kalamata Olives: Kalamata is a seaside town in the Peloponnese region of Greece, and it’s where these dark purple, almond-shaped olives came from. Kalamata olives are usually harvested by hand to avoid bruising and then cured in a wine vinegar or brine solution. And here’s another fun fact: Kalamata olive trees are so beloved that it’s against the law to export their saplings.

Italian Chopped Salad In white bowl with red table cloth

Building the Ultimate Italian Chopped Buddha Bowl

buddha bowlWhat’s great about Buddha Bowls is that as versatile as you want them to be, and still, somehow each ingredient shines on its own. Let’s dive into how you can play mix-and-match with this Italian Chopped Salad in the same way:


  1. Greens Base: Romaine lettuce is the perfect crispy backdrop to allow the rest of the ingredients to shine.
    • Alternatives: Arugula has a great peppery bite, and spinach is perfect if you want a softer feel. Or, try kale massaged with a little olive oil something totally different!
  2. Proteins: Prosciutto, Genoa Salami, and Black Forest Ham.
    • Alternatives: Try some grilled chicken strips for something fresh and different. Looking to make it entirely vegetarian? Cannellini beans are your friend in this case!
  3. Veggies: Sautéed zucchini, grilled artichoke hearts, and thinly sliced red onion. Oh, and who can forget those kalamata olives? (Not me. I could eat a whole jar on my own!)
    • Alternatives: Mix and match with sun-dried tomatoes, roasted bell peppers, or even sautéed mushrooms.
  4. The Crunch: Roasted chickpeas. Yum!
    • Alternatives: You can opt for classic croutons, or get crazy with toasted pine nuts and some crisped up pancetta bits!
  5. Dressing: Homemade Italian dressing, made with olive oil, tangy vinegar, and Italian seasonings.
    • Alternatives: Looking to change the entire vibe of this amazing salad? Go with a balsamic drizzle, a classic Caesar dressing, or even some lemony vinaigrette.

It’s your bowl. Make it what you want! 

Italian Chopped Salad In white bowl and top down view


Can I make this Italian Chopped Salad ahead of time?

Yes, but here’s a tip: Keep the dressing and the crunchy chickpeas separate until just before you’re ready to chow down. This will keep the salad crisp and the chickpeas crunchy.

Help! I don’t have Dijon mustard! What else can I use for the dressing?

No worries! You can use regular ‘ol yellow mustard! If you have some spicy brown mustard, that works too! The flavor might vary slightly, but hey, that’s what cooking is all about!

How do I make this salad vegetarian?

You can replace the proteins with marinated tofu cubes, tempeh, or even some grilled halloumi. Cannellini beans also make a great substitute, AND they’re packed with protein!

How long will the dressing last in the fridge?

Your homemade Italian dressing should last about a week. Be sure to store it in an airtight container in the fridge and give it a good shake before you use it.

What else can I add to bulk up this salad?

The possibilities are literally endless. Try some cooked pasta like rotini or penne. grains like quinoa or farro, and if you’re feeling adventurous, roasted butternut squash cubes!


Dive Into More Delightful Steamy Kitchen Salads

Italian Chopped Salad In white bowl with red table cloth

 Italian Chopped Salad

Enjoy your delicious Italian Chopped Salad, a delightful blend of flavors and textures that's perfect for a light and satisfying meal full of protein!
Prep Time 5 minutes
Cook Time 5 minutes
Course Main Course
Servings 4 people
Calories 687 kcal


  • 14 oz. romaine lettuce chopped (about 2 heads)
  • 2 large sauteed zucchini chopped
  • 1 cup kalamata olive sliced
  • ½ red onion thinly sliced,
  • 4 hard boiled eggs diced
  • 1 small jar grilled artichoke hearts
  • 8 oz. Prosciutto rolled tightly and sliced thin
  • 8 oz. Genoa Salami diced
  • 4 oz. black forest ham diced

Italian Dressing: 

  • ½ cup olive oil
  • 6 tablespoons red wine vinegar
  • 2 teaspoons dijon mustard
  • 2 tsps. Italian seasoning or make your own by adding ½ teaspoon each of dried basil oregano, parsley, garlic powder, and a dash of red pepper flakes
  • Salt and pepper to taste


  • Roasted Chickpeas


Prepare the Italian Dressing:

  • In a mason jar, combine the olive oil, red wine vinegar, dijon mustard, Italian seasoning, salt, and pepper.
  • Tightly cover the jar with a lid and shake well to emulsify the dressing. Set aside.

Assemble the Salad:

  • In a large salad bowl, add the chopped romaine lettuce.
  • Scatter the sauteed zucchini, kalamata olives, thinly sliced red onion, diced hard-boiled eggs, grilled artichoke hearts, Prosciutto, Genoa Salami, and black forest ham over the lettuce.
  • Drizzle the Italian dressing over the salad in the bowl. Gently toss everything together to coat with the dressing. Sprinkle the crunchy chickpeas over the salad. Serve the Italian Chopped Salad in four bowls.


Calories: 687kcalCarbohydrates: 15gProtein: 35gFat: 54gSaturated Fat: 17gPolyunsaturated Fat: 7gMonounsaturated Fat: 25gTrans Fat: 0.1gCholesterol: 284mgSodium: 2626mgPotassium: 1049mgFiber: 6gSugar: 6gVitamin A: 9403IUVitamin C: 25mgCalcium: 149mgIron: 5mg
Keyword chopped, italian, salad
Tried this recipe?Let us know how it was!