When the weather starts warming up, fresh salads become one of the easiest ways to enjoy a light meal.

This Low Carb Italian Chopped Salad is packed with crisp vegetables, bold Italian flavors, and a simple homemade vinaigrette that pulls everything together.

It’s the kind of salad that feels restaurant-quality but takes just minutes to prepare.

Fresh Italian Chopped Salad Low Carb Weight Watchers Recipe

The Ingredients

Romaine Lettuce: Romaine lettuce is a fantastic low-calorie base for salads.

It’s high in water content which helps keep you hydrated and full while adding vitamins like vitamin A, vitamin K, and folate.

Cucumbers: Cucumbers add a refreshing crunch while being extremely low in carbs and calories.

They are mostly water, which makes them great for hydration, and they also provide antioxidants that support overall health.

Roma Tomatoes: Roma tomatoes add natural sweetness and vibrant color to the salad. They’re rich in vitamin C, potassium, and lycopene, an antioxidant that may help support heart health.

Red Onion: Red onion brings a sharp flavor that balances the salad perfectly. It contains antioxidants and beneficial plant compounds that may help support heart health and reduce inflammation.

Banana Peppers: Banana peppers add a mild tangy kick while remaining very low in calories and carbs. They also contain vitamin C and antioxidants, making them a flavorful way to boost nutrition.

Turkey Pepperoni: This provides the classic Italian deli flavor with less fat than traditional pepperoni.

It also adds protein, which helps keep you feeling full longer and makes the salad more satisfying as a meal.

Olive Oil: Olive oil is a key component of the Mediterranean diet and contains heart-healthy monounsaturated fats. It also helps your body absorb fat-soluble vitamins from the vegetables in the salad.

Red Wine Vinegar: Red wine vinegar adds bright acidity that balances the richness of the olive oil. It’s low in calories and can help enhance flavor without needing added sugars.

Dijon Mustard: This adds depth and helps emulsify the dressing so it blends smoothly. It also contributes bold flavor with minimal calories.

Oregano: Oregano brings classic Italian flavor and contains antioxidants that may support immune health.

Garlic Powder: Garlic powder adds savory flavor while providing beneficial compounds that may support heart health and immune function.

Click here to track the points on your Weight Watchers app. There are 8g net carbs per serving. The full nutrition information can be found at the bottom of the recipe card.

How to Make a Chopped Italian Salad

The perfect chopped salad means all of the ingredients are chopped the same size. I use a vegetable chopper to achieve this.

In a small bowl or jar, add olive oil, red wine vinegar, Dijon mustard, oregano, and garlic powder. Whisk everything together until the dressing is well combined and slightly thickened.

If using a jar, you can put the lid on and shake it until the ingredients are fully blended. Set the dressing aside so the flavors have time to come together.

Chop the romaine lettuce into bite-sized pieces and add it to a large bowl. Chop the cucumber, Roma tomato, red onion, banana peppers, cheese, and turkey pepperoni, then add them to the bowl.

Pour the prepared dressing over the salad and toss everything together until the ingredients are evenly coated.

Serve immediately for the best crunch and flavor. This salad works great as a light meal or a side dish, and you can even add grilled chicken if you want extra protein.

Why This Works for Low Carb and Weight Watchers

Turkey pepperoni adds protein with less fat than traditional pepperoni, making the salad more filling without adding many extra points.

Romaine lettuce, cucumbers, tomatoes, onions, and banana peppers are all naturally low in carbs while still adding fiber and nutrients. They’re also zero points with Weight Watchers.

Making your own dressing helps you avoid added sugars and preservatives often found in bottled dressings.

Best of all, it’s light but satisfying.

Prep Time:20

Total Time:20

Ingredients

4 cups romaine lettuce
1/2 cup cucumber, chopped
1 roma tomato, chopped
1/4 cup red onion, chopped
1/4 cup banana peppers, chopped
20 turkey pepperoni, chopped
2 oz. part-skim mozzarella cheese, chopped
2 tablespoon red wine vinegar
1 tablespoon olive oil
1 teaspoon Dijon mustard
1/2 teaspoon oregano
1/2 teaspoon garlic powder
Salt and pepper, to taste

Instructions

The perfect chopped salad means all of the ingredients are chopped the same size. I use a vegetable chopper to achieve this.
In a small bowl or jar, add the olive oil, red wine vinegar, Dijon mustard, oregano, and garlic powder. Whisk everything together until the dressing is well combined.
Add the chopped romaine lettuce, cucumber, tomato, red onion, banana peppers, cheese, and turkey pepperoni to a large bowl.
Pour the prepared dressing over the salad and toss everything together until the ingredients are evenly coated.
Serve immediately for the best crunch and flavor.

Notes

NUTRITION INFORMATION:

1 of 2 servings (There are 8g net carbs per serving)

231 calories, 15g total fat, 5g saturated fat, 572 mg sodium, 11g total carbs, 3g dietary fiber, 4g sugars, 14g protein (myfitnesspal.com)

Servings: 2

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