If you love classic Italian chopped salads but want something creamier and more filling, this Creamy Cottage Cheese Italian Chopped Salad delivers bold flavor with a serious protein boost. Crisp romaine, juicy tomatoes, crunchy cucumbers, savory pepperoni, and sharp Parmesan are tossed in a rich, tangy cottage cheese and Greek yogurt Italian dressing that’s both satisfying and surprisingly light.
Traditional vinaigrettes are bright and fresh, but swapping in a creamy cottage cheese salad dressing transforms this into a high protein creamy Italian salad that works beautifully as a full meal. Blended cottage cheese and Greek yogurt create a smooth, velvety dressing packed with protein, while herbs like basil, oregano, and parsley bring classic Italian flavor to every bite. Whether you’re looking for a protein salad for lunch or a hearty dinner that doesn’t feel heavy, this recipe checks every box.
Why You’ll Love This Recipe
- High protein creamy Italian salad that actually keeps you full
- Creamy cottage cheese salad dressing adds richness without heaviness
- Ready in under 30 minutes
- Perfect protein salad for lunch or meal prep
- Easy to customize with your favorite Italian ingredients
Ingredients
For the Salad
- 4 cups chopped romaine lettuce
- 1 cup cherry tomatoes, halved
- 1 cup chopped cucumber
- 1/2 cup diced red bell pepper
- 1/4 cup thinly sliced red onion
- 1/2 cup sliced black olives
- 1/2 cup mini pepperoni or chopped turkey pepperoni
- 1/3 cup shaved or grated Parmesan cheese
- 2 tablespoons chopped fresh basil
- 1 tablespoon chopped fresh parsley
For the Creamy Cottage Cheese Italian Dressing
- 1 cup full-fat or low-fat cottage cheese
- 1/4 cup plain Greek yogurt
- 2 tablespoons red wine vinegar
- 1 tablespoon extra-virgin olive oil
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon kosher salt, or to taste
- 1/4 teaspoon freshly ground black pepper
- 1 to 2 tablespoons water (as needed for thinning)
Step-by-Step Instructions
- Blend the Dressing
In a blender or food processor, combine the cottage cheese, Greek yogurt, red wine vinegar, olive oil, garlic, oregano, dried basil, salt, and pepper. Blend until completely smooth and creamy. If needed, add 1 to 2 tablespoons of water to reach your desired consistency. Taste and adjust seasoning. - Chop the Vegetables
Chop the romaine into bite-size pieces. Halve the cherry tomatoes, dice the cucumber and bell pepper, and thinly slice the red onion. Keeping everything evenly sized ensures balanced texture in every forkful. - Assemble the Salad
In a large bowl, combine romaine, tomatoes, cucumber, bell pepper, red onion, olives, and pepperoni. Sprinkle in the chopped basil and parsley for fresh herbal flavor. - Add Cheese and Dressing
Add the Parmesan cheese, then spoon the creamy cottage cheese Italian dressing over the top. Start with about three-quarters of the dressing and add more as needed. - Toss Gently
Toss until everything is evenly coated. The dressing should lightly cling to the ingredients without pooling at the bottom. - Rest Briefly Before Serving
Let the salad sit for 5 to 10 minutes to allow the herbs and flavors to meld before serving.
Tips & Variations
Make It Even Higher Protein
Add grilled chicken breast or chickpeas to turn this into an even more filling protein salad for lunch.
Lighten It Up
Use low-fat cottage cheese and nonfat Greek yogurt for a lighter option without sacrificing protein.
Add Crunch
Stir in chopped pepperoncini or shredded iceberg lettuce for extra crisp texture.
Make It Spicy
Add a pinch of crushed red pepper flakes or use spicy turkey pepperoni.
Prep Ahead Tip
Store the dressing separately and toss just before serving to keep the lettuce crisp.
No Blender?
If you prefer texture, simply whisk the cottage cheese and yogurt together for a slightly chunky but still creamy dressing.
Serving Suggestions
This Creamy Cottage Cheese Italian Chopped Salad works beautifully as a standalone lunch thanks to its protein-rich dressing and hearty mix-ins. Serve it alongside whole grain bread or a cup of tomato soup for a comforting, balanced meal.
It also makes a flavorful side dish for grilled chicken, baked fish, or pasta night. For a low-carb option, serve it in lettuce cups or stuffed into halved bell peppers for a fun presentation.
Because it’s packed with protein, it’s ideal for meal prep lunches that won’t leave you hungry an hour later.
Storage & Reheating
Refrigerator:
Store the salad and dressing separately in airtight containers for up to 3 days. If already dressed, consume within 24 hours for best texture.
Freezing:
Freezing is not recommended due to the fresh vegetables and dairy-based dressing.
Reheating:
This salad is best served cold and does not require reheating.
Nutrition Information (Approximate)
Per serving (based on 4 servings without added chicken):
- Calories: 390
- Protein: 32g
- Carbohydrates: 16g
- Fiber: 3g
- Fat: 24g
Nutrition values are estimates and will vary depending on exact ingredients used.
This Creamy Cottage Cheese Italian Chopped Salad proves that a creamy dressing can still be fresh, balanced, and packed with protein. With bold herbs, savory pepperoni, crisp vegetables, and a smooth cottage cheese salad dressing, it’s a high protein creamy Italian salad you’ll want to make on repeat. If you try it, share your favorite variations and how you made it your own.
