Introduction
Italian chopped salad with grilled chicken is one of those meals that manages to be both light and satisfying at the same time. It brings together crisp vegetables, savory chicken, and bold Italian-inspired flavors in a way that feels balanced and refreshing. I often make this salad when I want something wholesome that still feels like a complete meal rather than a side dish. The chopped format ensures that every bite delivers a bit of everything, from crunchy lettuce to juicy chicken and tangy dressing. Grilling the chicken adds depth and a subtle smokiness that elevates the entire salad. This recipe works beautifully for lunches, easy dinners, or even casual entertaining. It is simple to prepare, easy to customize, and holds up well, making it a reliable option for busy days when you still want something fresh and flavorful.
Why You’ll Love This Recipe
This salad is fresh, filling, and packed with texture. It is protein-rich, easy to prepare, and perfect for meal prep. The flavors are bold but balanced, and the chopped style makes it especially satisfying and easy to eat.
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Italian Chopped Salad with Grilled Chicken That’s Fresh, Hearty, and Full of Flavor
- Total Time: 30 minutes
- Yield: 4 servings
- Diet: Halal
Description
A fresh and hearty Italian chopped salad loaded with crisp vegetables, savory toppings, and juicy grilled chicken tossed in a zesty Italian dressing.
Ingredients
- 2 cups romaine lettuce, chopped
- 1 cup iceberg lettuce, chopped
- 300 g chicken breast
- 1 tablespoon olive oil (for grilling)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon Italian seasoning
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup black olives, sliced
- 1/4 cup pepperoncini, sliced
- 1/4 cup shredded mozzarella cheese
- 2 tablespoons grated Parmesan cheese
- 1/3 cup Italian dressing
Instructions
- Preheat a grill pan or outdoor grill over medium heat.
- Brush chicken breast with olive oil and season with salt, black pepper, and Italian seasoning.
- Grill chicken for 5–7 minutes per side until fully cooked and juices run clear.
- Remove chicken from grill, let rest for 5 minutes, then slice into bite-sized pieces.
- In a large bowl, combine romaine lettuce, iceberg lettuce, tomatoes, cucumber, red onion, olives, and pepperoncini.
- Add grilled chicken to the salad.
- Sprinkle mozzarella and Parmesan cheese over the top.
- Drizzle with Italian dressing and toss well to combine.
- Serve immediately.
Notes
- You can substitute grilled chicken with rotisserie chicken for convenience.
- Add chickpeas or salami for extra protein and flavor.
- Serve with crusty bread for a complete meal.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Grilling
- Cuisine: Italian-American
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Ingredients Breakdown
Chicken Breast
Chicken breast provides lean protein and makes the salad hearty enough to serve as a main course. Grilling enhances its flavor and keeps it juicy.
Romaine Lettuce
Romaine lettuce adds crunch and structure. Its sturdy leaves hold up well to dressing without wilting quickly.
Cherry Tomatoes
Cherry tomatoes add sweetness and juiciness, balancing the savory elements of the salad.
Cucumber
Cucumber brings freshness and a crisp texture that lightens the overall dish.
Red Onion
Red onion adds a sharp, slightly sweet bite that enhances the Italian flavor profile.
Black Olives
Black olives contribute saltiness and depth, reinforcing the classic Italian-inspired taste.
Pepperoncini Peppers
Pepperoncini add gentle heat and tang, giving the salad a lively kick without overwhelming it.
Mozzarella Cheese
Mozzarella adds creaminess and mild richness that complements the vegetables and chicken.
Italian Dressing
Italian dressing ties all the ingredients together with acidity, herbs, and savory notes.
Olive Oil
Olive oil is used for grilling the chicken and adds richness and flavor.
Salt and Black Pepper
These seasonings enhance the chicken and balance the overall flavor of the salad.
Directions
Step-by-Step Cooking Instructions
Begin by seasoning the chicken breast with olive oil, salt, and black pepper. Preheat a grill pan or outdoor grill over medium heat. Grill the chicken for about 5 to 6 minutes per side, or until fully cooked and golden on the outside. Remove from heat and allow it to rest for a few minutes before slicing into bite-sized pieces.
While the chicken cooks, prepare the vegetables. Chop the romaine lettuce into small, even pieces and place it in a large bowl. Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the pepperoncini. Add all the vegetables to the bowl along with the olives and mozzarella.
Add the sliced grilled chicken to the salad. Drizzle with Italian dressing and toss gently until everything is evenly coated. Taste and adjust seasoning if needed before serving.
Equipment needed
Must-Have Tools to Get Rolling
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
Full-Size Blender – is a powerful kitchen appliance for making smoothies, soups, and sauces in large batches.
3-in-1 Air Fryer – This versatile 3-in-1 air fryer offers Air Fry for healthier meals with less oil, Bake for bakery-quality desserts and treats, and Reheat to bring leftovers back to life with crispy, flavorful results
Servings and timing
This recipe serves 4 people. Preparation time is approximately 20 minutes, grilling time is 15 minutes, and total time is about 35 minutes.
Storage/reheating
Store leftover salad components separately in airtight containers in the refrigerator for up to three days. Reheat the chicken gently if desired and assemble just before serving for best texture.
Variations and Customizations
This Italian chopped salad is very flexible. You can substitute grilled chicken with grilled shrimp, steak, or even chickpeas for a vegetarian version. Adding roasted red peppers or artichoke hearts enhances the Italian flavor profile even further. For a lower-carb option, reduce the amount of cheese and olives.
If you prefer a creamier dressing, add a spoonful of mayonnaise or Greek yogurt to the Italian dressing. You can also use mixed greens instead of romaine for a softer texture. This salad works well as a wrap filling or served alongside crusty bread for a more filling meal.
Nutrition and Dietary Info
| Nutrient | Per Serving |
|---|---|
| Calories | 480 kcal |
| Protein | 38 g |
| Carbs | 18 g |
| Fat | 28 g |
| Saturated Fat | 7 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 820 mg |
Expert Tips & Customizations
Let grilled chicken rest before slicing to retain juices.
Chop ingredients evenly for better texture in every bite.
Dress the salad just before serving to keep it crisp.
Use high-quality Italian dressing for best flavor.
FAQs
Can I make this salad ahead of time?
Yes, prepare ingredients in advance and assemble before serving.
Can I use rotisserie chicken?
Yes, it is a convenient and flavorful alternative.
Is this salad gluten-free?
Yes, if the dressing is gluten-free.
Can I add pasta?
Yes, short pasta turns this into a pasta salad.
Is this salad spicy?
It is mildly tangy; adjust pepperoncini to taste.
Can I use a different cheese?
Yes, provolone or Parmesan work well.
How do I keep lettuce crisp?
Store it dry and add dressing only when serving.
Can I make this dairy-free?
Omit the cheese or use dairy-free alternatives.
What dressing works best?
Classic Italian dressing is ideal, but vinaigrettes also work.
Is this suitable for meal prep?
Yes, store components separately for best results.
Conclusion
Italian chopped salad with grilled chicken is a fresh, satisfying dish that delivers bold flavor and balanced nutrition in every bite. Easy to prepare and endlessly customizable, it is a dependable recipe for quick lunches, simple dinners, or healthy meal prep throughout the week.
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