Keto Italian Chopped Salad Recipe – a low carb salad with a homemade balsamic vinaigrette and tons of vegetables. Paleo, Whole30 with adaptions, gluten free, grain free, dairy free with adaptions, sugar free, clean eating, real food.

rainbow chopped salad with tomatoes, bell pepper, squash, avocado, red onion, mozzarella + pinenuts over arugula

Keto Italian Chopped Salad

If you’re like me, you’re always looking for more salad inspiration to enjoy for lunch. I’ve been working on this salad over the past week finding the perfect veggie combination, and have finally perfected this keto Italian chopped salad.

Packed with lots of veggies and tossed in my perfect keto balsamic vinaigrette.

rainbow chopped salad with tomatoes, bell pepper, squash, avocado, red onion, mozzarella + pinenuts over arugula


I like using a mix of romaine lettuce (for crunch) and arugula. Then top with tomato, bell pepper, yellow squash, avocado, red onion, mozzarella + pinenuts. The perfect combination of textures and flavors!

If you like, this would also be great with olives or jarred artichokes. I tried both and found it too briney which isn’t my favorite salad add on. Could also be great with pepperoncinis if you like those too!

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Keto Italian Chopped Salad

  • Author: Natalie
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x



Balsamic Dressing

Italian Chopped Salad

  • 1 cup sliced romaine lettuce (about 1/2 a head of romaine)
  • 1 cup baby arugula
  • 5 grape tomatoes, quartered
  • 1/4th of an orange bell pepper, thinly sliced
  • 1/4th of a yellow squash, sliced into half moons
  • half an avocado
  • few thin slices of red onion
  • 6 ciliegine (mini mozzarella balls), quartered
  • 3 tablespoons roasted pinenuts


Balsamic Vinaigrette

  1. In the bottom of your salad bowl, add all the dressing ingredients. Whisk with a fork to combine. Taste for salt/vinegar/sweetness and adjust if necessary to suit your taste.

Italian Chopped Salad

  1. On top of the salad dressing in your salad bowl, add the romaine and arugula. Toss to combine. Top with the remainder of the salad ingredients. Toss and enjoy!


Veggies: You can obviously use whatever veggies you have on hand. Would also be great with cucumber, zucchini, green onions, etc.

Dairy Free/Whole30: Leave off the cheese for dairy free/Whole30.

Vinegar: I love this with balsamic vinegar. Would also be great with red wine vinegar.

Protein: I didn’t add any cooked protein, I don’t find this salad needs it. If you want more protein, you could add on some cooked chicken.

Nutrition Facts: The nutritional information is calculated based on the exact ingredients and quantities listed in the Ingredients above. It is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary, especially if you make recipe substitutions. Always best to go off your own calculations based on the ingredients and measurements you use.

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