It’s no secret I am a big fan of salads. BUT they have to be good. I am not talking about a weak iceburg, tomato, and cucumber situation, but full of lots of different flavors and textures, and a solid dressing to bring it together. And that is exactly what this chopped salad recipe does!
It has crunchy veggies, roasted turkey, sharp provolone cheese, chickpeas, roasted red peppers, and spicy banana peppers. To top it off, a creamy, tangy, and a touch spicy Italian vinaigrette. And if you aren’t familiar with a chopped salad, everything is chopped into similar small pieces, so you get a little of everything with each bite.
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Besides it being so delicious, it’s easy to throw together and just involves chopping. Plus, there is a good balance of protein, carbohydrates, healthy fats, and fiber to help fill you up and keep you full. There is nothing worse than eating a salad and then being hungry an hour later! Make it for an easy dish to enjoy at lunch or dinner.
Why you’ll love this chopped salad recipe
- full of tons of different flavors and textures!
- loaded with protein and fiber – one cup has 8 grams of protein and 3 grams of fiber!
- customizable – swap out an ingredient or two for what you have on hand or what you enjoy.
- it works well for meal prep – prep your ingredients in advance and toss them together when you are ready to enjoy.
What is a chopped salad?
A chopped salad is a type of salad where all the ingredients are chopped into similar bite-sized pieces. This helps ensure you get a little bit of everything with each bite. They can be made with whatever ingredients you like, but it will usually consist of lettuce, fresh vegetables, meat, and cheese, and tossed with dressing.
Ingredients
- romaine lettuce
- chickpeas
- deli turkey breast – I like using oven-roasted turkey breast. I find this at the deli at my local grocery store.
- provolone cheese
- cherry tomatoes
- cucumber
- roasted red peppers
- red onion
- banana peppers
- creamy Italian dressing – a mix of greek yogurt, olive oil. red wine vinegar, Italian seasoning, and red pepper flakes.
How to make a chopped salad
- Make your dressing. Add ingredients to a small bowl or jar and whisk to combine. Adjust according to taste.
- Assemble the salad. In a large bowl or salad bowl, add lettuce, chickpeas, turkey, cheese, tomatoes, cucumbers, roasted red peppers, red onions, banana peppers, and a pinch of salt and pepper. Pour over the dressing and toss well to combine.
- Enjoy!
Chop salad dressing
What is a good salad without a good dressing?! This Italian dressing takes your typical vinaigrette and adds a touch of yogurt. It’s creamy, tangy, a little spicy, and pairs so well with the salad ingredients.
- plain greek yogurt – for our creaminess.
- extra virgin olive oil
- red wine vinegar
- Italian seasoning
- red pepper flakes – for a little spice
- salt and pepper
Simply add all ingredients to a small bowl or glass jar and whisk to combine.
Meal prep
This chopped salad is a great meal prep option. The components can be prepped and stored separately in the fridge until you are ready to eat. I would suggest waiting to assemble and dress until you are ready to eat so the veggies stay nice and crisp. If taking it on the go, store your dressing separately and toss everything together when you are ready to eat.
Storage
- fridge – store leftovers in an airtight container in the fridge for 3-4 days. As it sits, the vegetables will lose some of their crunch, and the lettuce will get soggy.
Substitutions and additions
- romaine lettuce – any kind of greens will work (spinach, kale, arugula, iceberg lettuce…). If using kale, I would suggest chopping it into small pieces and massaging some oil on it to help make it tender.
- chickpeas – you can use white beans or black beans instead if you prefer those.
- turkey breast – look for oven-roasted turkey breast (I find this at the deli at my local grocery store). You can also substitute your favorite lunch meat or use roasted or grilled chicken.
- provolone cheese – most kinds of cheese will work. Try cheddar cheese, mozzarella, pepper jack, colby jack, or monterey jack instead.
- cherry tomatoes – any kind of diced tomatoes will work.
- red onion – green onion will work instead.
- banana peppers – pepperoncinis will work instead.
- creamy Italian dressing – you can use any kind of dressing you like, store-bought or homemade.
And here are some additions to add:
- meat – salami and pepperoni are also popular in chopped salads.
- avocado – to add some healthy fats and creaminess.
- olives
- veggies – carrots, bell peppers, and celery all would be good additions.
- fresh herbs – parsley or dill would be good.
- hard boiled egg
More healthy salad recipes
- chopped southwest chicken salad
- chicken caesar pasta salad
- Mediterranean salad with arugula & feta
- chopped fall harvest salad
- burger salad
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Chopped Salad
ingredients
Chopped Salad:
- 6 cups chopped romaine lettuce (250 grams)
- 1 15-ounce can chickpeas, drained and rinsed
- 1 cup roughly chopped turkey breast/deli turkey (4 ounces)
- 1/2 cup cubed provolone cheese (2 ounces)
- 1/2 heaping cup cherry tomatoes, halved (90 grams)
- 1 heaping cup diced cucumber (130 grams)
- 1/3 cup diced roasted red peppers (60 grams)
- 1/4 cup thinly sliced red onion (25 grams)
- 1/4 cup banana peppers, roughly chopped (30 grams)
- salt and pepper, to taste
Creamy Italian Dressing:
- 3 tablespoons full-fat plain greek yogurt
- 1 1/2 tablespoons olive oil
- 1 1/2 tablespoons red wine vinegar
- 1/2 teaspoon Italian seasoning
- pinch of red pepper flakes
- salt and pepper, to taste
instructions
- Make your dressing. Add ingredients to a small bowl or jar and whisk to combine. Adjust according to taste.
- Assemble the salad. In a large bowl or salad bowl, add lettuce, chickpeas, turkey, cheese, tomatoes, cucumbers, roasted red peppers, red onions, banana peppers, and a pinch of salt and pepper. Pour over the dressing and toss well to combine.
- Enjoy! For the best texture, enjoy right away. If making it in advance, hold off dressing it until you are ready to eat.
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nutrition
Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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This is a great summer salad! Easy and delicious! Not that it isn’t great year round, it’s just salad entrees are summer easy!!
I totally agree! Thanks for trying it, Nancy!
Refreshing and delicious! Will make again!
Glad you enjoyed it, Charlyn! Thanks for trying it.
Love salads and this one is a winner
Happy to hear that. Thanks, Dan!