Italian Chopped Salad (Vegan & Oil-Free)
This vegan Italian chopped salad is made with crisp vegetables, chickpeas, and a zesty oil-free Italian dressing that’s full of classic flavor. It’s a fresh, healthy take on the traditional Italian chopped salad. Enjoy as a light meal or an easy side dish that everyone will enjoy.
Why You’ll Love This Vegan Italian Salad 💚
- Quick & easy: Ready in just 15 minutes! The perfect fuss-free side dish or light meal.
- Crowd-pleasing: With classic Italian flavors and fresh ingredients, this oil-free chopped salad appeals to vegans and non-vegans alike.
- Healthy & flavorful: This healthy Italian salad delivers big flavor without oil or dairy.
Ingredients You’ll Need 🛒
Dressing Ingredients
This easy Italian dressing is tangy and savory, with no added oil or dairy.
- Red wine vinegar: Adds tang, acidity, and a hint of sweetness.
- Freshly squeezed lemon juice: For freshness and brightness.
- Dijon mustard: Adds creaminess and complexity.
- Nutritional yeast: Contributes a cheesy, savory umami flavor.
- Dried basil: Adds classic Italian flavor and antioxidants.
- Dried oregano: Contributes earthy depth of flavor along with immune-boosting antioxidants.
- Maple syrup: Adds natural sweetness and balance to the Italian dressing.
- Garlic powder: Gives the dressing savory flavor and subtle sweetness, along with an antioxidant boost.
- Freshly ground black pepper: For flavor and warmth.
Chopped Salad Ingredients
This vegan Italian chopped salad uses fresh vegetables and pantry staples to deliver big flavor and crunch.
- Romaine lettuce: The fresh, crunchy base for the salad. Romaine lettuce is high in fiber, vitamins A and K, and folate, making it a good choice to support bone health and digestion.
- Canned chickpeas: For plant-based protein and hearty texture.
- Grape tomatoes: Add color, juiciness, and sweetness. Tomatoes are rich in antioxidants and lycopene, supporting immune function and skin health.
- English cucumber: Addshydration and refreshing crunch.
- Red, orange, or yellow bell pepper: Adds color, mild sweetness, and crunch. Mini sweet peppers work well too.
- Artichoke hearts: Add tender texture and subtle savory flavor.
- Red onion: Adds crunch, color, and tangy flavor. Red onions are high in antioxidants and support heart and immune health.
- Pepperoncini: Add a tangy, spicy note. Many brands are preserved in oil; look for an oil-free option or omit to keep the recipe oil-free.
See recipe card for quantities.
How to Make This Healthy Chopped Salad (Step by Step) 🥗
Step 1: Make the Italian dressing by whisking the dressing ingredients in a small bowl until combined.
Step 2: Add all of the salad ingredients to a large bowl.
Step 3: Pour the Italian dressing over the salad.
Step 4: Toss and serve immediately.
Variations & Substitutions 🔄
This vegan Italian salad is easy to customize based on what you have on hand.
- Swap the protein: Use canned white beans, lentils, or cubed tofu instead of chickpeas.
- Switch up the greens: Substitute romaine lettuce with spinach, kale, or a greens mix.
- Less spice: Replace the pepperoncini with sliced Kalamata olives.
Equipment 🔪
- Cutting board
- Sharp knife
- Measuring cups and spoons
- Small bowl
- Whisk or fork
- Large bowl
Serving Suggestions 🍝
- Pair with your favorite Italian-inspired pasta dish, like Vegan Stuffed Shells with Spinach Tofu Ricotta or Sheet Pan Gnocchi.
- Serve alongside a bowl of Minestrone Soup or Spicy Vegan Lasagna Soup.
Storage ❄️
This salad is best enjoyed fresh, but if prepping ahead, store the dressing and salad in separate airtight containers in the fridge for 3 to 4 days. Add the dressing just before serving.
Pro Tips for the Best Vegan Italian Salad ✨
- After rinsing the lettuce, either use a salad spinner or blot the leaves dry with a clean tea towel. This helps the dressing adhere better and prevents the salad from becoming soggy.
- If you plan to make this salad for meal prep, store the dressing in a separate container in the fridge and add it just before serving to keep the salad fresh and crisp.
FAQ ❓
Traditional Italian chopped salad contains meat and cheese and an oil-based dressing. This version is completely vegan and features fresh vegetables, chickpeas, and an oil-free dressing.
Yes! For best results, store the salad and dressing separately and toss together just before serving.
Canned white beans, lentils, or cubed baked tofu all are great protein substitutes.
If stored with the dressing separate, it will stay fresh for 3 to 4 days.
Italian Chopped Salad (Vegan & Oil-Free)
Equipment
- cutting board
- sharp knife
- measuring cups and spoons
- small bowl
- whisk or fork
- large bowl
Ingredients
Italian Dressing
- 2 tablespoons red wine vinegar
- 1 tablespoon freshly squeezed lemon juice (juice of about ½ a medium lemon)
- 1 tablespoon Dijon mustard
- 1 tablespoon nutritional yeast
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon maple syrup
- ½ teaspoon garlic powder
- freshly ground black pepper to taste
Salad
- 2 medium heads romaine lettuce (about 8 ounces) rinsed, dried, and chopped
- 1 (15.5-ounce) can chickpeas rinsed and drained
- 1½ cups grape or cherry tomatoes halved or quartered
- ¾ cup English cucumber diced
- ¾ cup red, orange, or yellow bell pepper (or 3 to 4 mini sweet peppers) diced
- ¾ cup artichoke hearts quartered
- ¼ cup red onion finely diced
- ¼ cup pepperoncini thinly sliced
Instructions
- Make the Italian dressing by whisking the dressing ingredients in a small bowl until combined.
- Add all of the salad ingredients to a large bowl.
- Pour the Italian dressing over the salad.
- Toss and serve immediately.
Notes
- This salad is best enjoyed fresh, but if prepping ahead, store the dressing and salad in separate airtight containers in the fridge for 3 to 4 days. Add the dressing just before serving.
Tried This Recipe? Leave a Review! 📣
I hope you love this vegan Italian chopped salad! It’s quick, flavorful, and makes a perfect healthy side dish for just about any meal. If you tried this recipe, please leave a ⭐️⭐️⭐️⭐️⭐️ rating and a comment below. It helps others find this recipe, and it truly makes my day! Don’t forget to save this recipe on Pinterest for the next time you’re craving an easy, healthy salad.
