Welcome to Flavor Central! If you’re anything like me, you’re always on the hunt for salads that scream variety and zest. Well, this isn’t your ordinary, run-of-the-mill salad. Our Italian Chopped Salad is a delightful mingling of some of Italy’s finest—from the smoky charm of prosciutto to the robust tang of artichokes. Let’s not even get started on that zesty homemade dressing. And for the pièce de résistance? Crunchy roasted chickpeas. Mamma mia! This is the kind of salad that beckons you from the fridge at midnight, making leftovers (if there are any) a pure joy.

Italian Chopped Salad In white bowl with red tablecloth

Why This Italian Chopped Salad Shines

  • Diverse Textures and Flavors: The blend of crunchy romaine, creamy eggs, tender zucchini, salty cured meats, and crispy chickpeas ensures every bite is a delightful surprise. It’s a salad that offers both harmony and contrast in its elements.
  • Authentic Italian Ingredients: Prosciutto, Genoa Salami, and kalamata olives are staples in classic Italian cuisine. Using these ingredients brings an authentic Italian flair right to your dining table, ensuring that every forkful is reminiscent of a Mediterranean feast.
  • Versatile Homemade Dressing: The dressing isn’t just good—it’s great! Simple to whip up with pantry staples, it boasts the right balance of tang and flavor. Plus, its versatility extends beyond this salad, making it a handy recipe to have on deck for a variety of dishes.


A Bite into the Past: Prosciutto, Genoa Salami & Kalamata Olives

Ah, the beauty of food history! It’s like diving into a novel, where flavors tell the stories. Let’s take a quick journey to uncover the origins of some of the star players in our Italian Chopped Salad. 🌟

  • Prosciutto: This elegant, paper-thin sliced delight has roots that run deep into Italian history. Originating from Central and Northern Italy, Prosciutto’s creation was all about preservation before the days of refrigeration. Pigs were commonly raised by Italian families, and after a winter harvest, the hams were hung to air-dry. After about a year (yes, patience is a virtue here), you have yourself some melt-in-your-mouth Prosciutto. Today, Prosciutto di Parma and Prosciutto di San Daniele are some of the most celebrated varieties, with each region imparting its own unique flavor to the meat.
  • Genoa Salami: Salami itself is a generic term for any encased meat product. But Genoa Salami? Ah, that’s special! Originating from Genoa in Italy, this type is a finely ground pork salami, often seasoned with garlic and wine. The ancient Romans deserve a tip of the hat here, as they were the pioneers in salami production. Genoa then took it a notch higher with their signature touch, producing a salami that’s both robust and delightfully aromatic.
  • Kalamata Olives: Now, let’s take a short boat ride to Greece. Kalamata, a seaside town in the Peloponnese region, is the birthplace of these almond-shaped, dark purple olives. They are usually harvested by hand to avoid bruising and then cured in a wine vinegar or brine solution. Fun fact: The Kalamata olive trees are so cherished in their homeland that it’s prohibited to export their saplings. It’s like Greece’s little secret to the world!

Italian Chopped Salad In white bowl with red table cloth

Building the Ultimate Italian Chopped Buddha Bowl

buddha bowlAh, the beauty of Buddha Bowls – they’re as versatile as you want them to be, and yet each component shines on its own. This Italian Chopped Salad is no different, gracefully adopting the Buddha Bowl mantra. Let’s dive into its components and how you can play mix-and-match:


  1. Greens Base:
    • Main Choice: Romaine lettuce – crispy with a mild flavor, it serves as the perfect backdrop.
    • Alternatives: Arugula for a peppery bite, spinach for a softer leaf, or kale massaged with a little olive oil.
  2. Proteins:
    • Main Choices: Prosciutto, Genoa Salami, and Black Forest Ham – the trio that gives our salad its Italian flair.
    • Alternatives: Grilled chicken strips, mozzarella balls, or cannellini beans for a vegetarian punch.
  3. Veggies & Extras:
    • Main Choices: Sautéed zucchini, grilled artichoke hearts, and thinly sliced red onion. Oh, and those tantalizing kalamata olives!
    • Alternatives: Sun-dried tomatoes, roasted bell peppers, or even sautéed mushrooms.
  4. Crunch Element:
    • Main Choice: Roasted chickpeas – for that delightful crunch every salad craves.
    • Alternatives: Croutons, toasted pine nuts, or even some crisped up pancetta bits.
  5. Dress it Up:
    • Main Choice: The Italian dressing, rich with olive oil, tangy vinegar, and aromatic Italian seasonings.
    • Alternatives: A balsamic reduction drizzle, classic Caesar dressing, or even a lemony vinaigrette.

Remember, like all Buddha Bowls, this one is customizable to fit your cravings. So, feel free to let your culinary creativity fly and build a bowl that’s uniquely you!

Italian Chopped Salad In white bowl and top down view

The Salad Scoop: Your Top Questions Answered

  • 1. Can I make this Italian Chopped Salad ahead of time? Absolutely! But here’s a tip: Keep the dressing and the crunchy chickpeas separate until you’re ready to serve. This keeps the salad fresh and the chickpeas crunchy.
  • 2. What can I use if I don’t have Dijon mustard for the dressing? Don’t sweat it! You can easily use regular yellow mustard or even a spicy brown mustard as a stand-in. The flavor might vary slightly, but hey, that’s what cooking is all about, right?
  • 3. I’m vegetarian. What can replace the meats in the salad? Fantastic question! You can go for marinated tofu cubes, tempeh, or even some grilled halloumi. Cannellini beans also make a protein-rich, Italian-inspired substitute.
  • 4. How long will the dressing last in the fridge? Your homemade Italian dressing should last about a week when stored in an airtight container in the fridge. Just give it a good shake before using it again.
  • 5. What else can I add to bulk up this salad? Oh, the possibilities are endless! How about some cooked pasta like rotini or penne? Grains like quinoa or farro also work. And if you’re feeling adventurous, roasted butternut squash cubes add a lovely autumnal twist!


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
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