How many servings does this recipe make?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

What ingredients do I need for Italian Chopped Salad?

You need 10 ingredients. The key ingredients include: 10 grape or cherry tomatoes, halved, 1 1/2 cups cooked chickpeas, or 1 15-oz. can chickpeas, rinsed and drained, 4 oz. low-fat feta cheese, crumbled, ⅓ cup low-fat Italian dressing, and more.

Is Italian Chopped Salad suitable as salads?

Yes, Italian Chopped Salad falls under the Salads category and is a great choice for this type of meal.

How do I store leftover Italian Chopped Salad?

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

Italian Chopped Salad Recipe

Name: Italian Chopped Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 10 grape or cherry tomatoes, halved; 1 1/2 cups cooked chickpeas, or 1 15-oz. can chickpeas, rinsed and drained; 4 oz. low-fat feta cheese, crumbled; ⅓ cup low-fat Italian dressing; 1 roasted red pepper, rinsed and cut into thin strips; 10 pitted kalamata olives, sliced; 4 pepperoncini peppers, seeded and sliced; 3 Tbs. pine nuts; 1 Tbs. balsamic vinegar; 1 head romaine lettuce, chopped into 1-inch pieces

Fresh, crisp and full of flavor — this Italian Chopped Salad is a must-try. Made with grape, chickpeas, low-fat feta cheese and low-fat Italian dressing…

This Italian Chopped Salad relies on simple, everyday ingredients such as low-fat italian dressing, tbs. pine nuts and tbs. balsamic vinegar. It comes together quickly and makes 4 servings, at about 860 kcal each. The step-by-step instructions below are written to be easy to follow, even on a busy day.

It works as a light main on its own or as a starter alongside crusty bread, and it's just as good for a cozy night in as it is for feeding a crowd. Leftovers keep well, so it's a smart choice for meal prep too.

Updated Jun 30, 2026

Serves 4 Salads

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Leave out the nuts to make it nut-free, or swap in seeds for a similar crunch.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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Italian Chopped Salad

Tips for the best results

Variations & substitutions

My Personal Notes

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Frequently Asked Questions