High Protein Italian Chopped Salad Recipe
Published Apr 17, 2025
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This high protein Italian chopped salad is creamy, crunchy, and packed with bold Italian flavor. It’s tossed in a silky cottage cheese dressing and hearty enough for a weeknight dinner or meal prep. Between the lean chicken, zesty pepperoni, and vibrant veggies, this salad is the perfect no-fuss meal that satisfies every craving—while still keeping things light and nourishing.
Table of Contents
- Why You’ll Love This Italian Chopped Salad Recipe
- What You Need for this Italian Chopped Salad
- How to Make This Italian Salad
- Easy Swaps for Any Diet or Season
- What Makes This Salad High-Protein?
- Time Saving Tips
- How to Store Italian Chopped Salad
- Recipe FAQs
- More Delicious Recipes
- High Protein Italian Chopped Salad Recipe
Why You’ll Love This Italian Chopped Salad Recipe
This one’s a keeper, y’all. It brings together everything you love about a deli-style chopped salad—crunchy, zesty, and satisfying—and makes it healthier, creamier, and just plain better. With protein-packed ingredients like cottage cheese, chicken breast, and savory pepperoni, this salad eats like a full-blown meal… not a sad little side dish.
And that homemade creamy Italian dressing? Game changer. It starts with cottage cheese (or Greek yogurt) for a silky base, then gets brightened up with red wine vinegar, garlic, lemon juice, and zesty seasoning. It’s rich without being heavy, flavorful without being fussy, and pulls everything together like a dream.
Whether you’re meal-prepping lunches for the week, hosting a backyard get-together, or just need a quick no-fuss dinner, this colorful chopped salad fits the bill. Bonus? It’s endlessly customizable for any diet or season.
If you’re serving a crowd, my grinder sandwich sliders make the perfect pairing!
What You Need for this Italian Chopped Salad
High-Protein Creamy Italian Dressing
- Cottage cheese or Greek yogurt: Adds creaminess and a protein boost. Cottage cheese gives a silkier texture, while Greek yogurt offers a tangier taste.
- Mayo: Brings richness and helps emulsify the dressing. Light mayo works fine here too.
- Homemade Italian seasoning: The zesty flavor foundation. My zesty Italian dressing mix is perfect, but store-bought will do.
- Milk of choice: Adjusts the dressing’s consistency. Use dairy, almond, oat—whatever fits your needs.
- Red wine vinegar: Gives the dressing its classic tang.
- Fresh lemon juice: Brightens things up.
- Garlic cloves: Adds that fresh, sharp bite every Italian dressing needs.
Salad Ingredients
- Crisp romaine lettuce: A sturdy base that stays crunchy even when dressed.
- Skinless and boneless chicken breasts: Adds lean, filling protein.
- Red onion: Brings a sharp, sweet edge and pops of color.
- Sun-dried tomatoes: Sweet, tangy flavor bombs. Cherry tomatoes or grape tomatoes work too.
- Kalamata olives: Rich and briny. Swap for black olives if you prefer.
- Pepperoncini peppers: Mild heat and tang that brings the salad to life.
- Pepperoni: Adds that irresistible Italian sub flavor.
- Croutons: For a crunchy finish. Use gluten-free if needed.
- Freshly grated Parmesan cheese: Nutty, salty, and perfect for tying everything together.
- Whole pepperoncinis and fresh basil: Gorgeous garnish that adds extra zing.
How to Make This Italian Salad
Step 1: Season chicken with salt, black pepper, and garlic powder. In a skillet with olive oil over medium heat, cook chicken until golden brown and fully cooked. Let rest, then chop into bite-sized pieces.
Step 2: In a blender or food processor, combine cottage cheese (or Greek yogurt), mayo, Italian seasoning, milk, vinegar, lemon juice, and garlic. Blend until smooth, adding more milk if needed to thin.
Step 3: In a large bowl, add chopped romaine. Top with cooked chicken, onion, sun-dried tomatoes, olives, pepperoncini, and pepperoni. Sprinkle with croutons and grated Parmesan.
Step 4: Drizzle with creamy Italian dressing, toss gently to coat, and serve immediately.
Easy Swaps for Any Diet or Season
- Mediterranean twist – Swap pepperoni for tuna, and add persian cucumbers and a little bit of feta.
- Vegetarian – Try chickpeas or cannellini beans and load up on veggies like artichoke hearts or banana peppers.
- Seafood spin – Add grilled shrimp or flaked salmon for an omega-rich variation.
- Extra protein – Stir in hard-boiled eggs or crispy bacon bits.
- Spicy version – Add red pepper flakes to the dressing or use spicy salami.
What Makes This Salad High-Protein?
This isn’t your average side salad. Between the cottage cheese or Greek yogurt in the dressing, lean chicken breast, and a protein-rich sprinkle of Parmesan and pepperoni, this recipe is built to keep you satisfied. It’s a great choice if you’re tracking macros, fueling your workouts, or just trying to add more protein to your plate.
Mac’s Pro Tip
Time Saving Tips
Make-ahead dressing – Keeps in the fridge for 5 days in an airtight container.
Batch-cook protein – Cook extra chicken early in the week.
Pre-chop veggies – Get a head start by washing and chopping the night before.
Use a food processor – Great for chopping romaine or onions in seconds (pulse gently!).
How to Store Italian Chopped Salad
- Dressed salad – Best enjoyed immediately so it doesn’t get soggy.
- Undressed salad – Store toppings and lettuce separately in airtight containers for up to 3 days.
- Dressing – Store in the fridge up to 5 days. Add a splash of milk if it thickens too much.
Recipe FAQs
Yes! Just keep the components and dressing separate, then toss right before serving.
Use gluten-free croutons or skip them entirely—everything else is naturally gluten-free.
Use unsweetened almond yogurt, plant-based milk, and dairy-free Parmesan for a delicious dairy-free version.
Definitely. Rotisserie chicken, grilled turkey breast, or even sliced salami work well here.
This high protein creamy Italian chopped salad has officially earned a spot in our weekly dinner lineup. It’s bold, fresh, hearty, and makes eating your greens actually exciting. Whether you’re prepping lunches or feeding a hungry crowd, this salad is always a good idea.
If you give it a try, leave a comment below and let me know your favorite additions or swaps!
More Delicious Recipes
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High Protein Italian Chopped Salad
Ingredients
High-Protein Creamy Italian Dressing
- 1 cup cottage cheese or sub Greek yogurt
- 1 ½ tbsp mayo
- 2 tbsp homemade Italian seasoning
- 1-2 tbsp milk of choice plus more to thin out if needed
- 2 tsp red wine vinegar
- 1 tbsp lemon juice
- 1-2 cloves garlic
- ½ teaspoon onion powder
Salad Ingredients
- 1 large head romaine lettuce chopped and cleaned (~6 cups)
- 2 large skinless and boneless chicken breasts seasoned with salt pepper, and garlic powder
- ½ cup chopped red onion
- ½ cup sun-dried tomatoes chopped
- ½ cup Kalamata olives sliced
- ¾ cup pepperoncini peppers sliced
- ½ cup chopped pepperoni
- 1 cup crushed croutons use gluten-free if needed
- ¾ cup freshly grated Parmesan cheese
- 1 cup creamy Italian dressing adjust to taste
- A few whole pepperoncinies and fresh basil leaves for garnish
Instructions
- Cook the Chicken: Season both sides of the chicken with salt, pepper, and garlic powder. Heat a skillet with a little olive oil over medium heat. Cook the chicken for several minutes on each side until golden brown and fully cooked. Remove from heat, let it rest, then chop into bite-sized pieces.
- Make the Creamy Italian Dressing: Combine cottage cheese (or Greek yogurt), mayo, Italian seasoning, milk, red wine vinegar, lemon juice, and garlic in a blender or food processor. ( I always use the blender for a more creamy texture). Blend until smooth, adding more milk if needed to reach a pourable consistency.
- Assemble the Salad: In a large bowl, add the chopped romaine. Layer on the cooked chicken, red onion, sun-dried tomatoes, olives, pepperoncini, and pepperoni. Sprinkle with crushed croutons and grated Parmesan.
- Drizzle with the creamy Italian dressing, toss to coat, and serve immediately.
Notes
- Make-ahead dressing – Stores in the fridge in an airtight container for up to 5 days.
- Meal prep protein – Cook extra chicken during the week and keep it ready to go.
- Pre-chop veggies – Wash and chop the night before for easy assembly.
- Use a food processor – Great for chopping romaine and onions fast, just pulse gently!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
