Keto Italian Chopped Salad

Try this delicious Italian chopped salad that captures the essence of Italy but says "ciao!" to those pesky carbs. With a mix of greens, crispy prosciutto, creamy cheese, and tangy red wine vinaigrette, this chopped Italian salad is satisfying, flavorful, and perfect for a keto lifestyle.

Finding the perfect balance between your favorite foods and a healthy lifestyle can be challenging, especially when you're following a specific diet like keto.

But with some creativity and simple ingredient substitutions, you can still enjoy delicious meals while staying within the bounds of your diet!

Crafting The Perfect Keto Italian Chopped Salad

This salad recipe is actually super simple and easy to make low-carb swap-outs for. Traditional Italian chopped salads often include ingredients like croutons, pasta, and sweet dressings, but we're swapping those out for keto-friendly options that still provide plenty of flavor and texture.

To assemble your own Italian chopped salad, you will need:

• Romaine lettuce and spinach; or a mix for the greens' foundation.
• A sprinkle of Italian-flavored meats, like prosciutto.
• Cheese lovers, rejoice! Here's where you add the fresh mozzarella and parmesan cheese to the mix.
• All the bright and bold with cherry tomatoes, olives, and pepperoncini.

By chopping the greens and other ingredients finely, the flavors are better distributed throughout the salad. Plus, you get that perfect blend of textures in each bite.

How To Make Crispy Prosciutto

If you've never tried it, crispy prosciutto is a game-changer. It adds a salty and savory crunch to your salad that elevates it to the next level.

Here's how you make it:

• Heat a skillet over medium heat.
• Place prosciutto slices in the hot pan and cook for about 2-3 minutes on each side until crispy.
• Remove it from the pan, let it cool, and then chop or crumble it into smaller pieces before adding it to your salad.

"Dressing" Up Your Salad

The dressing is a key component of any delicious salad, and this Italian chopped salad is no exception!

But instead of using a traditional sweet vinaigrette, we've opted for a tangy red wine vinegar and olive oil base with a hint of garlic and oregano.

This simple dressing complements the flavors of the salad without adding excess sugars or carbs!

Make It Your Own: Substitutions and Variations

This keto Italian chopped salad recipe is incredibly versatile, so feel free to mix and match ingredients to suit your preferences.

• For more protein, add grilled chicken or salami slices. Or, for a creamy alternative, add chunks of avocado.
• If you're not a fan of prosciutto, try other Italian meats like pancetta or coppa for that added salty crunch.
• Instead of cherry tomatoes, opt for grape tomatoes or sun-dried tomatoes for lower-carb options.

Love this chopped Italian salad? Try these recipes!

If you're inspired by this low-carb salad recipe, I have plenty more where that came from! Start with some of these healthy and flavorful options:

• Arugula Goat Cheese Salad is a favorite for those looking for a lighter yet delicious option. Don't forget the seasonal strawberries!
• Healthy Cobb Salad Recipe with Chicken is made with keto-friendly ingredients like hard-boiled eggs, avocado, and blue cheese crumbles.
• Keto Taco Salad is a hearty meal by itself and is delicious on Taco Tuesday.
• Keto Southwest Chicken Salad Recipe includes homemade ranch dressing and tons of crunchy veggies.
• Asian Spiralized Zucchini Noodle Salad uses clever, veggie-packed zucchini noodles as a keto alternative! Enjoy your noodles while also sneaking in some extra vegetables.

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Recipe

Italian Chopped Salad Recipe

5 from 1 vote

This Italian chopped salad is perfect for anyone looking for a healthy, low-carb option that doesn't skimp on flavor. With its fresh ingredients and tangy dressing, it's sure to become a go-to lunch!

Prep Time:15 minutes mins

Course: Lunch, Main Course, Salad, Side Dish

Cuisine: American, Italian, Mediterranean

Diet: Gluten Free

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Servings: 2 servings

Calories: 269

Ingredients

Salad:

• ▢ 2 cups green salad mix a combination of spinach leaves and romaine lettuce, chopped
• ▢ ½ cup cherry tomatoes sliced
• ▢ ¼ cup black olives sliced
• ▢ ¼ cup fresh mozzarella diced
• ▢ 2 tablespoons Parmesan cheese shredded
• ▢ 2 tablespoons pepperoncini peppers chopped
• ▢ 2 tablespoons red cabbage chopped
• ▢ 2 slices prosciutto baked crispy and chopped
• ▢ basil leaves

Red wine vinaigrette:

• ▢ 1 tablespoon red wine vinegar
• ▢ 2 tablespoons olive oil
• ▢ ½ teaspoon dried oregano
• ▢ ½ clove garlic minced
• ▢ salt to taste
• ▢ ground black pepper to taste

Instructions

• In a large bowl, combine the chopped green mix, cherry tomatoes, black olives, diced mozzarella, shredded Parmesan cheese, chopped pepperoncini, chopped red cabbage, and crispy chopped prosciutto and basil leaves.
• In a separate small bowl, whisk together the red wine vinegar, olive oil, dried oregano, salt, pepper, and minced garlic to make the dressing.
• Pour the dressing over the salad and toss well to coat all the ingredients.
• Serve immediately and enjoy!

Notes

• The salad is best served immediately after tossing with the dressing to maintain its freshness and crispness.
• You can add other keto-friendly ingredients, such as grilled chicken, sliced salami, or avocado, for added protein and flavor. 

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Calories: 269 | Carbohydrates: 6g | Protein: 7g | Fat: 24g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Trans Fat: 0.01g | Cholesterol: 20mg | Sodium: 506mg | Potassium: 274mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1063IU | Vitamin C: 39mg | Calcium: 167mg | Iron: 1mg

Additional Info

Net Carbs: 4 g | % Carbs: 6.2 % | % Protein: 10.8 % | % Fat: 83.1 % | SmartPoints: 9

Values

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    [calories] => 269
    [carbohydrates] => 6
    [protein] => 7
    [fat] => 24
    [saturated_fat] => 6
    [polyunsaturated_fat] => 2
    [monounsaturated_fat] => 15
    [trans_fat] => 0.01
    [cholesterol] => 20
    [sodium] => 506
    [potassium] => 274
    [fiber] => 2
    [sugar] => 2
    [vitamin_a] => 1063
    [vitamin_c] => 39
    [calcium] => 167
    [iron] => 1
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

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