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featured image chopped salad

Italian Chopped Salad

This delicious and filling salad is full of delicious fresh vegetables, marinated artichokes, roasted peppers, olives, and hearty white beans on top of crisp, chopped lettuces.
Course Salads, Side Dishes
Cuisine Italian
Diet Gluten Free
Prep Time 20 minutes
Total Time 20 minutes
Servings 4 People
Calories 160kcal
Author Diana Reis


Italian Chopped Salad

  • 6 Cups Red Leaf Lettuce
  • 2 Cups Radicchio
  • 1 Cup White Beans
  • ½ Cup Marinated Artichoke Hearts
  • ½ Cup Kalamata Olives
  • ¼ Cup Roasted Red Peppers
  • ¼ Cup Red Onion
  • ½ Cup Cucumber
  • ½ Cup Cherry Tomatoes

Italian Vinaigrette

  • ½ Cup Red Wine Vinegar
  • ¼ Tablespoon Extra Virgin Olive Oil
  • 2 Teaspoons Ketchup
  • ½ Teaspoon Yellow Mustard
  • 1 Teaspoon Granulated Garlic
  • 1 Teaspoon Granulated Onion
  • 1 Teaspoon Dry Parsley
  • ½ Teaspoon Salt
  • ¼ Teaspoon Oregano
  • ½ Teaspoon Sugar
  • ¼ Teaspoon Black Pepper


  • Chop red leaf lettuce and radicchio into bite sized pieces and put into a large salad bowl.
  • Next, add olives, marinated artichokes, roasted red peppers, sliced onions, cucumbers, and tomatoes.
  • Then, drain and rinse the white beans and add them to the salad.
  • Finally, mix together the dressing ingredients. Add half of the Italian Vinaigrette to the Italian Chopped Salad and toss. Continue to slowly add dressing to the salad until you’ve added enough for your own taste.


What is a chopped salad?
It is exactly what it sounds like. In a chopped salad, all of the ingredients are cut into small pieces so that you get a little of each item in every bite. 
Tips for Success
  • Washing lettuce correctly can make or break a good garden green salad. You definitely don’t want to have any grit left in the leaves and you don’t want soggy lettuce. For perfectly crisp lettuce…
    • Fill a large bowl with water and ice cubes.
    • Remove the end of the head of lettuce and submerge the loose leaves in the ice water for 5 minute. The dirt will sink to the bottom of the bowl and the cold water will crisp the lettuce.
    • Lay the leaves on a dish towel and pat dry. The dry lettuce leaves are ready to use.
    • Store extra cleaned lettuce in a food storage bag with a sheet of paper towel in the refrigerator to have fresh clean lettuce ready to use all week.
  • Making a chopped salad is super easy if you work efficiently. 
  • Start chopping the “cleanest” items like the lettuce, cucumber and tomatoes. Then move onto items that make the cutting board a bit messy like the marinated artichokes. 
  • This salad can be put together ahead of time and used for meal prep. Just leave off the dressing and the salad with toppings will last 3-5 days in the fridge.


Calories: 160kcal | Carbohydrates: 20g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 822mg | Potassium: 526mg | Fiber: 5g | Sugar: 3g | Vitamin A: 3634IU | Vitamin C: 18mg | Calcium: 90mg | Iron: 3mg