This Italian chopped salad is everything you want in a quick meal: crisp, colorful, and satisfying without weighing you down. It packs a solid hit of protein from juicy chicken and a mix of crunchy veggies, tangy pepperoncini, and a zingy Italian dressing. It’s perfect for lunch meal prep or a speedy dinner that still feels special.

If you love big flavors and fresh textures, this one’s going into your regular rotation.

Jump to Recipe Card

Why This Recipe Works

Cooking process, close-up detail: Warm shredded chicken being tossed with a splash of olive oil and

High protein and balanced: Chicken, chickpeas, and a little cheese keep you full and energized.
Chopped for perfect bites: Small, even pieces mean you get a bit of everything in each forkful.
Bold Italian flavors: Briny olives, pepperoncini, and herbs add brightness without heavy sauces.
Meal prep friendly: The sturdy greens and simple dressing hold up well for a couple of days.
Customizable: Easy to swap ingredients based on what you have or your dietary needs.

Ingredients

For the salad:
2 cups cooked chicken breast, chopped or shredded (rotisserie works great)
1 large head romaine, chopped
1 cup radicchio or purple cabbage, finely chopped (for color and bite)
1 cup cherry tomatoes, halved
1 small cucumber, diced
1/2 small red onion, finely chopped
1 cup canned chickpeas, drained and rinsed
1/3 cup pepperoncini, sliced
1/3 cup black or Kalamata olives, pitted and chopped
1/2 cup roasted red peppers, chopped
1/3 cup mozzarella pearls or diced provolone
2 tablespoons grated Parmesan

For the dressing:
1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
1/2 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon crushed red pepper flakes (optional)
1/2 teaspoon honey or a pinch of sugar (optional, balances acidity)
Salt and black pepper to taste

Instructions

Final dish, tasty top view: Overhead shot of an Italian chopped salad with chicken in a wide white s

Make the dressing: In a small jar, combine olive oil, red wine vinegar, Dijon, garlic, oregano, basil, red pepper flakes, and honey. Add a pinch of salt and pepper. Shake until emulsified and taste for balance.
Prep the greens: Chop romaine and radicchio into small, bite-sized pieces.
Pat dry with paper towels to keep the salad crisp.
Chop the mix-ins: Dice cucumber, halve tomatoes, finely chop red onion, and slice pepperoncini and olives. Chop roasted red peppers.
Add protein: Cut the cooked chicken into small cubes or shred it. If it’s cold, you can quickly warm it in a skillet with a splash of olive oil and a pinch of salt for extra flavor.
Combine: In a large bowl, add greens, chicken, chickpeas, tomatoes, cucumber, onion, pepperoncini, olives, and roasted red peppers.
Toss with dressing: Drizzle on about two-thirds of the dressing and toss thoroughly.
Add more as needed to lightly coat everything without drowning it.
Finish with cheese: Fold in mozzarella or provolone and sprinkle Parmesan over the top. Taste and adjust salt, pepper, or acid.
Serve: Plate immediately for max crunch, or chill for 10 minutes to let the flavors mingle.

Keeping It Fresh

Store components separately: Greens in one container with a paper towel, chopped veg in another, and dressing in a jar.
Add dressing just before eating: This keeps the salad crisp and bright.
Meal prep tip: Build mason jar salads with dressing on the bottom, then dense veggies, chicken, and greens on top. Shake before serving.
Fridge life: Dressed salad stays good for about 24 hours; undressed components last 3–4 days.

Health Benefits

High protein: Chicken and chickpeas support muscle repair and steady energy.
Fiber-rich: Beans and veggies help with digestion and fullness.
Heart-healthy fats: Extra-virgin olive oil provides monounsaturated fats and polyphenols.
Lower-carb option: Compared to pasta salads or sandwiches, this keeps carbs moderate while staying satisfying.
Micronutrient boost: Tomatoes, peppers, and leafy greens bring vitamins A, C, K, and antioxidants.

Pitfalls to Watch Out For

Overdressing: Too much dressing wilts the greens and masks fresh flavors.
Uneven chopping: Large chunks don’t mix well; aim for small, consistent pieces.
Salty add-ins piling up: Olives, pepperoncini, and cheese are salty.
Taste as you go and season lightly.
Watery cucumbers and tomatoes: Pat them dry or deseed to prevent sogginess.
Warm chicken on cold greens: Let hot chicken cool slightly so the lettuce stays crisp.

Variations You Can Try

Grilled chicken: Add smoky flavor with grilled or blackened chicken.
Turkey or tuna: Swap the protein for deli turkey or canned tuna in olive oil.
No-bean version: Skip chickpeas and add more chicken or extra veggies.
Creamy twist: Stir a spoonful of Greek yogurt into the dressing for a creamy Italian vibe.
Veg-forward: Add artichoke hearts, shaved fennel, or chopped celery for extra crunch.
Spicy: Use hot cherry peppers and a pinch more red pepper flakes.
Gluten-free crouton crunch: Top with roasted chickpeas or toasted almonds.

FAQ

Can I use store-bought Italian dressing?

Yes. Choose one with olive oil and simple ingredients. Taste it first and add a squeeze of lemon if it needs more brightness.

What’s the best way to cook the chicken?

Season chicken breasts with salt, pepper, garlic powder, and oregano, then roast at 400°F (200°C) for 18–22 minutes or pan-sear until cooked through.

Let it rest and chop.

Can I make it dairy-free?

Absolutely. Skip the cheese and add avocado or extra olives for richness. The salad is still flavorful and satisfying.

How do I keep red onion from overpowering the salad?

Rinse the chopped onion under cold water or soak it for 5 minutes, then pat dry.

It keeps the flavor but tames the bite.

Is this good for meal prep?

Yes. Store the dressing separately and keep the greens dry. Assemble just before eating or layer in jars to avoid sogginess.

Wrapping Up

This Italian Chopped Salad With Chicken delivers big flavor, solid protein, and tons of crunch in every bite.

It’s quick to make, easy to customize, and sturdy enough for weekday lunches. Keep a jar of the dressing on hand, and you’ll have a fresh, go-to meal whenever you need it. Enjoy it as is, or tweak it to match your cravings.