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Italian Chopped Salad

This low carb Italian Chopped Salad is cool, crisp and perfect for any day of the week!

Two salad bowls of Italian Chopped Salad.

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Delicious salads are my go-to meal. There is not a long better than a crisp, fresh salad on a hot summer night.

Not including cheesecake, of course. Cheesecake is always better.

Salad compliments so many dishes; It can bring freshness, nutrients, texture and flavour. This extra delicious Italian Chopped Salad is a winner in my books, especially my husbands.

Check out this healthy and delicious Low Carb Caesar Salad with Kale, Romaine and Cheese Crisps for a keto approved version of the traditional caesar salad.
Kale Caesar with Cheese Crisps

There are only so many times you can eat a Kale Caesar Salad in a row. I mean, that is not truly how I feel, I could eat it day in and day out, but not everyone feels that way, my husband included.

Switching up the salad scene, I went for this yummy Italian Chopped Salad after I’d been playing around with my Keto Italian Dressing for a while. I hope you love this beauty as much as we do!

What you’ll need

For this Italian Chopped Salad you will need romaine lettuce, marinated artichoke hearts, red pepper, feta cheese, red onion, grape tomatoes, manzanilla olives (or your favourite type of olive), prosciutto salami and Italian parsley.

The dressing I like to use is this sugar free Keto Italian Dressing but a greek dressing or red pepper vinaigrette would also be excellent.

Ingredient swap-outs

Here are some ingredient swap-out ideas for you to play around with!

Olives

I find the olives with pits a pain to use but, flavour-wise, olives like kalamata or green are an excellent choice for this salad. I just recommend removing the pits before you add them to the salad. To do so, simply squish the olive down with the side of a chef knife, then work out the pit.

Other stuffed olives are great in this Italian Chopped Salad as well. There are yummy olives like provolone or feta stuffed that would be a great choice!

Cheese

I really like to use feta cheese in salads, and think it pairs perfectly with this Italian Chopped Salad. Other cheese options that would be excellent would be blue cheese or bocconcini (fresh mozzarella balls).

Salami

Prosciutto salami is soooo dang delicious. It’s basically a mild salami with chunks of prosciutto running through the whole thing!

Can’t find it? Give any other salami a try. If you like some spice, try calabrese or hot genoa. More mild? Pepper salami, mild genoa or bagged summer salami are excellent as well.

One salad bowl of Italian Chopped Salad.

How to make Italian Chopped Salad

This salad is so fast and easy!

Wash the romaine, pat it try, then chop it into fine ribbons. Place inside the mixing bowl. Thinly slice the red pepper and red onion, then add them to the mixing bowl with the artichoke hearts, olives and feta cheese.

Stack the prosciutto salami then chop into thin ribbons. Add it the bowl, then drizzle in the salad dressing. Toss, taste, then add more salad dressing if desired.

Divide between four salad bowls then garnish with freshly minced Italian parsley.

Dressing options

Glass dressing jar with keto Italian dressing. A fresh green salad is in the background with a lemon and some garlic.
Keto Italian Dressing

Nothing is going to pair better, in my opinion, than this Keto Italian Dressing. It is a bright, flavourful dressing and made with ingredients like red wine vinegar, olive oil, spices and freshly squeezed lemon juice.

Other dressings that would pair well would be Greek Dressing (try this one from LittleBroken) or Red Pepper Vinaigrette (try this one from KitsCoastal)

A salad bowl of Italian Chopped Salad next to a dish with three meatballs covered in pasta sauce, freshly grated parmesan and minced basil.

What to pair with an Italian Chopped Salad

There are loads of dishes that would love to have this beauty accompany it. Here are a few ideas to get you started:

Love this recipe? Try these next:

Low Carb Broccoli Salad with Bacon, Cheddar and Kale

This Low Carb Broccoli Salad with Bacon, Cheddar and Kale will be your new best friend. It pairs great with a ton of dishes and is completely guilt free!

Low Carb Asian Slaw

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Two salad bowls of Italian Chopped Salad.

Italian Chopped Salad

Packed with flavour, this extra delicious Italian Chopped Salad is fast and easy for an excellent low carb salad any night of the week or lunch to-go.
Print Pin Rate
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings
Author: Aleta

Ingredients

  • 1 head romaine lettuce
  • 160 grams prosciutto salami
  • ½ cup marinated artichoke hearts
  • ½ cup manzanilla olives
  • ¼ cup sliced red onion
  • 1 small red pepper
  • ½ cup feta cheese
  • 1 cup grape tomatoes
  • Italian parsley
  • Keto Italian Dressing

Instructions

Equipment Needed

Directions

  • Wash the romaine, pat it try, then chop into fine ribbons. Place inside the mixing bowl.
  • Thinly slice the red pepper and red onion, then add them to the mixing bowl with the artichoke hearts, olives and feta cheese.
  • Stack the prosciutto salami then chop into thin ribbons. Add it the bowl, then drizzle in the Keto Italian Dressing or your salad dressing of choice. Toss, taste, then add more salad dressing if desired.
  • Divide between four salad bowls then garnish with freshly minced Italian parsley.

Notes

See post above for ingredient swap out ideas!
Nutrition Facts
Nutrition facts are an estimate only! The ingredients you choose could have different nutritional values than the ingredients I have used.
Deduct fibre from total carbs to get 7.9 g net carbs per serving, NOT including dressing.

Nutrition

Serving: 1serving | Calories: 280kcal | Carbohydrates: 13.5g | Protein: 19g | Fat: 16.4g | Sodium: 1354mg | Fiber: 5.6g

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