Featuring a rainbow of veggies and a vibrant, oil-free Italian dressing, this refreshing Italian chopped salad is a healthy take on a classic that everyone will love.

bowl of Italian chopped salad next to a wooden bowl and a plate of sliced bread

Why you’ll love this recipe

Effortless prep: The dressing and salad come together in 15 minutes. Simply chop the veggies, whisk together the dressing, toss, and serve. What’s not to love?
Versatile: This Italian chopped salad is not just for Italian-inspired meals. It has a well-balanced flavor profile that makes it the perfect accompaniment for a wide range of dishes. And because the chickpeas give it an added boost of protein, you can even enjoy it as a satisfying meal on its own.
A crowd-pleasing favorite: You don’t have to be a vegan to enjoy this Italian chopped salad! With timeless flavors and ingredients, it appeals to a wide variety of tastes. And the Italian dressing is so flavorful, no one will miss the oil!

Ingredients

For the Italian dressing, you’ll need:

Red wine vinegar: Adds tang, acidity, and a touch of sweetness. As an added bonus, red wine vinegar contains antioxidants that help support heart health.
Freshly squeezed lemon juice: Adds freshness and brightness. Lemon juice is high in vitamin C, boosting immune system health.
Dijon mustard: Dijon mustard contributes mild heat, tang, and creaminess, adding complexity to the dressing.
Nutritional yeast: A low-sodium seasoning, nutritional yeast adds a cheesy, savory umami flavor. Nutritional yeast is an amazing source of B vitamins, particularly B12, which is difficult for vegans to get through diet alone.
Dried basil: Adds slight sweetness and aromatic flavor. Dried basil contains antioxidants, vitamins K, and magnesium, among other things.
Dried oregano: Dried oregano contributes an earthy depth of flavor. Oregano is high in antioxidants and supports immune system health.
Maple syrup: Adds natural sweetness and balance to the Italian dressing.
Garlic powder: Garlic powder adds savory flavor and subtle sweetness, helping create a well-balanced flavor profile. Garlic powder is particularly high in antioxidants, supporting artery function and healthy blood pressure.
Freshly cracked black pepper: Enhances the flavor.

bowls of ingredients for Italian chopped salad

For the salad, you’ll need:

Romaine lettuce: Romaine lettuce is crisp and refreshing, adding a pleasant crunch to the salad. Its leaves do not wilt quickly, making it a good choice for salads prepared in advance that need to last a few days. Romaine lettuce is high in fiber, vitamins A and K, and folate, making it a good choice to support bone health and digestion.
Canned chickpeas: Chickpeas add protein and a chewy element to the salad without overpowering the other flavors. They are high in protein, fiber, and iron, supporting muscle development and digestion.
Grape tomatoes: Grape tomatoes add color, juiciness, and sweetness. They are a terrific source of antioxidants and lycopene, which supports immune function and skin health.
English cucumber: You can find these cucumbers in the produce section wrapped in plastic to protect their delicate skin. They add a refreshing burst of hydration and a crisp texture.
Red, orange, or yellow bell pepper: Bell peppers add crispiness and a mild sweetness. Mini sweet peppers work well too—three or four of them will give you a variety of color and a similar flavor.
Artichoke hearts: Artichoke hearts add a unique, tender texture, along with a subtle savory flavor. I used canned artichoke hearts without added oil.
Red onion: Adds texture and crunch, along with bright color and a tangy flavor. Red onions are high in antioxidants and support immunity and heart health.
Pepperoncini: Typically sold in jars near the olive section, pepperoncini are yellowish peppers that add a tangy, spicy “bite” to the salad. Some brands are spicier than others, so taste before adding and adjust the amount accordingly. A few pepperoncini slices will typically go a long way.

See recipe card for quantities.

Instructions

glass bowl of italian dressing on a white marble background

Step 1: Make the Italian dressing by whisking the dressing ingredients in a small bowl until combined.

wooden bowl containing ingredients for Italian chopped salad

Step 2: Add the salad ingredients to a large bowl.

wooden bowl containing ingredients for Italian chopped salad topped with Italian dressing

Step 3: Top the salad with the Italian dressing.

wooden bowl containing Italian chopped salad with ingredients and dressing tossed together

Step 4: Toss and serve.

white bowl of Italian chopped salad with a fork next to a plate of sliced bread

closeup of a bowl of Italian chopped salad

closeup of a bowl containing a serving of Italian chopped salad with a fork in it

Equipment

Cutting board
Sharp knife
Measuring cups
Measuring spoons
Small bowl
Whisk or fork
Large bowl

Storage

Italian chopped salad keeps well in the fridge for about 3 to 4 days. To keep it crispy longer, store the dressing in a separate container in the fridge and add it to the salad when you’re ready to eat.

Top Tip

After rinsing the romaine lettuce, take a moment to dry it with either a salad spinner or by blotting the leaves with a clean tea towel. Doing so helps the dressing adhere better and prevents the salad from becoming soggy.