A Tuesday Take on the Classic Italian Chopped Salad

We’re all about bowls that are colorful, nourishing, and bursting with bold flavor—and this Healthy Italian Chopped Salad checks every box. Packed with crunchy veggies, protein-rich chickpeas, and briny bites from two types of olives, it’s the kind of salad that eats like a meal.

Tossed with a zesty homemade vinaigrette, this salad is perfect for lunch, a light dinner, or your next plant-based picnic. It’s gluten-free, packed with fiber and healthy fats, and totally customizable depending on what’s in your fridge.

Let’s get chopping.

The Dressing: Italian Vinaigrette

This dressing is tangy, herby, and the kind you’ll want to drizzle on everything. Skip the store-bought version—this one is cleaner, fresher, and takes just a minute to whisk together.

• ⅓ cup extra-virgin olive oil

• ⅓ cup red wine vinegar

• 1 tablespoon Dijon mustard

• 1 teaspoon honey

• 2 cloves garlic, pressed or minced

• 2 teaspoons dried oregano

• Freshly ground black pepper

• Salt to taste

To make: Whisk all ingredients together in a bowl or shake in a jar. Taste and adjust seasoning as needed.

The Salad Lineup

Here’s what goes into our vibrant Italian chopped salad. Chop everything into small, bite-sized pieces so you get a little bit of everything in every forkful.

• Romaine lettuce

• Radicchio (adds beautiful color and a slight bitterness)

• Hearts of palm

• Artichoke hearts

• Castelvetrano olives

• Kalamata olives

• Roasted red peppers

• Chickpeas (for plant-based protein and fiber)

• Cucumbers

How to Serve

Toss the chopped veggies with your vinaigrette just before serving to keep everything crisp. Want to make it heartier? Add avocado, a scoop of quinoa, or top with your favorite nut-based parmesan.

Meal prep tip: Keep the dressing and salad separate until you're ready to eat for maximum freshness.

Why We Love It

This bowl is:

• 🌿 100% plant-based

• 💚 Rich in antioxidants and healthy fats

• 🥒 Full of crunch and texture

• 🕒 Easy to prep in advance

Looking for more veggie-forward inspiration? Follow along @tuesdayfoods.co and browse our latest seasonal meals, smoothies, and snacks—delivered to your door in sustainable packaging.