Italian Chopped Salad {Ready in 20 Minutes!}

This Italian Chopped Salad is basically your favourite Italian sub, minus the bread and plus a fork. It’s loaded with salami, olives, pepperoncini and melty cheddar, all tossed through a crunchy cabbage base that holds its texture for days, similar to my Nandos Salad, which is a perfect protein-packed lunch rotation that doesn’t go soggy. Whether you call it an Italian sub salad, an antipasto salad, or just Tuesday’s lunch, this one’s a crowd pleaser.

Why you’ll love this recipe

• Suitable for meal prep: unlike most Italian chopped salads that use lettuce (which turns to mush by day two), this version uses finely chopped white cabbage, so it stays crisp and crunchy for up to four days in the fridge.
• Bursting with flavour: salami, black olives and pepperoncini peppers bring proper briny, punchy flavour in every bite, so you’re never stuck eating a boring bowl of leaves.
• High protein, low effort: with 46g of protein per serving and just 20 minutes of prep, this one earns its place alongside my other high protein recipes.
• No cooking required: everything gets chopped, whisked and tossed, so there’s no oven or hob involved, perfect for a heatwave/ summer! (It’s currently 35°C as I write this…)
• Genuinely filling: it’s a full meal in a bowl rather than a side dish, so you can happily eat it on its own.

Ingredients For Italian Chopped Salad

Here’s what makes this Italian chopped salad so flavourful and fridge-friendly:

• Chicken breast: Cooked and diced chicken is what turns this from a side salad into a balanced high protein meal, and it soaks up the tangy dressing beautifully.
• Salami: This is the ingredient that makes it taste like a sub in a bowl, adding salty, savoury depth you just can’t get from veg alone. You could use turkey bacon if you prefer!
• Pepperoncini peppers: They bring a gentle vinegary kick that cuts through the richness of the cheese and salami.
• White cabbage: The real hero here. Cabbage holds its crunch for days in the fridge, unlike lettuce, which wilts almost immediately.

See the recipe card for full information on all ingredients and quantities.

Variations/ Adaptations

• Swap the dressing: if you fancy a change, try tossing this with my Submarine Dressing instead of the classic red wine vinaigrette for an even more authentic Italian sub flavour.
• Make it vegetarian: leave out the chicken and salami, double up on the cheddar and olives, and add a tin of drained chickpeas for extra protein and bite.
• Turn up the heat: add extra pepperoncini or a pinch of chilli flakes to the dressing if you like your Italian chopped salad with a proper kick.

How to make Italian Chopped Salad

Step 1: Whisk together the olive oil, lemon juice, red wine vinegar, Italian seasoning, salt and pepper in a large mixing bowl.

Step 2: Prep all the veggies.

Step 3: Add the chicken, salami, cheddar, pepperoncini, cabbage, tomatoes, cucumber, olives and red onion to the bowl.

Step 4: Use tongs to toss everything together thoroughly, making sure the dressing coats every bit of the salad.

Serving Suggestions

This Italian chopped salad is filling enough to eat on its own, but it also works brilliantly as part of a bigger spread. I love serving a smaller portion alongside my Baked Feta Pasta for a proper Italian-inspired dinner, or packing it up next to my Chicken Hoisin Noodles for some contrast across the week. If you’re after another high-protein bowl to rotate through your meal prep, my Green Goddess Chicken Salad makes a great pairing too.

Leftover Storage and Reheat Instructions

Refrigerator: Store in an airtight container for up to 4 days. Because it’s cabbage based rather than lettuce, it holds its crunch really well throughout the week.

Freezer: This Italian chopped salad isn’t suitable for freezing, the fresh veg and cheese won’t hold their texture once thawed.

Reheat: No reheating needed, this one’s designed to be eaten cold straight from the fridge.

Italian Chopped Salad FAQs