High Protein Italian Chopped Salad

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.

Prep Time10

Cook Time25

Total Time35

Course: Main Dish/Salad

Cuisine: Italian

Diet: Gluten Free

Method: Stovetop

Servings: servings

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