If you love a classic deli-style salad that’s hearty enough to be a full meal, this Italian Chopped Salad with Ham and Chickpeas delivers big flavor and satisfying protein in every bite. Loaded with crisp romaine, savory chopped ham, fiber-rich chickpeas, juicy tomatoes, briny olives, and shaved Parmesan, it’s everything you want in a high protein deli salad, fresh, bold, and filling.
This Italian chopped salad with ham balances rich, salty flavors with bright vegetables and a tangy red wine vinaigrette. Chickpeas add plant-based protein and texture, making the salad more substantial without feeling heavy. Finished with pepperoncini for a little kick and plenty of Parmesan shavings, this meal prep ham salad is perfect for busy weekdays, easy lunches, or casual dinners that don’t require turning on the oven.
Why You’ll Love This Recipe
- A hearty Italian chopped salad with ham that eats like a meal
- Chickpeas add fiber and plant-based protein
- Classic red wine vinaigrette keeps it fresh and balanced
- Perfect for meal prep and make-ahead lunches
- Deli-inspired flavors without the heaviness
Ingredients
For the Salad
- 4 cups chopped romaine lettuce
- 1 1/2 cups chopped cooked ham (or turkey ham)
- 1 (15-ounce) can chickpeas, drained, rinsed, and patted dry
- 1 cup cherry tomatoes, halved
- 1 cup chopped cucumber
- 1/2 cup sliced black olives
- 1/4 cup thinly sliced red onion
- 1/3 cup sliced pepperoncini
- 1/3 cup shaved Parmesan cheese
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh basil
For the Red Wine Vinaigrette
- 1/4 cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried oregano
- 1 small clove garlic, finely minced
- 1/2 teaspoon kosher salt, or to taste
- 1/4 teaspoon freshly ground black pepper
Step-by-Step Instructions
- Prepare the Chickpeas
Drain and rinse the chickpeas under cold water. Pat them dry with paper towels to remove excess moisture. This helps the vinaigrette cling better and keeps the salad from becoming watery. - Chop the Ingredients Evenly
Chop the romaine into bite-size pieces. Dice the ham, halve the cherry tomatoes, chop the cucumber, and thinly slice the red onion. Keeping everything evenly sized ensures balanced bites in this Italian chopped salad with ham. - Make the Red Wine Vinaigrette
In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, oregano, garlic, salt, and pepper. Whisk until emulsified and slightly thickened. Taste and adjust seasoning as needed. - Assemble the Salad
In a large bowl, combine romaine, chopped ham, chickpeas, tomatoes, cucumber, olives, red onion, and pepperoncini. Sprinkle in the parsley and basil for fresh herbal flavor. - Dress and Toss
Pour the vinaigrette over the salad and toss gently until evenly coated. Add the shaved Parmesan last and fold lightly to keep the shavings intact. - Rest Briefly Before Serving
Let the salad sit for 5 to 10 minutes to allow the flavors to meld before serving.
Tips & Variations
Use Turkey Instead of Ham
Chopped roasted turkey breast works beautifully if you prefer a lighter flavor.
Add Extra Crunch
Stir in chopped celery or shredded iceberg lettuce for additional crisp texture.
Make It Spicy
Increase the pepperoncini or add a pinch of crushed red pepper flakes.
Turn It Into a Wrap
Spoon this high protein deli salad into a large tortilla or pita for a portable lunch.
Boost the Protein Further
Add small cubes of mozzarella or a handful of white beans for extra staying power.
Avoid a Soggy Salad
If meal prepping, store the dressing separately and toss just before eating.
Serving Suggestions
This Italian Chopped Salad with Ham and Chickpeas is hearty enough to serve on its own for lunch or dinner. Pair it with crusty whole-grain bread or a cup of vegetable soup for a balanced meal.
It also makes a great side for pasta night or grilled vegetables. For entertaining, serve it on a large platter with extra Parmesan shavings and pepperoncini scattered over the top for a deli-inspired presentation.
Because it holds up well in the refrigerator, it’s an excellent option for meal prep ham salad lunches throughout the week.
Storage & Reheating
Refrigerator:
Store the salad and vinaigrette 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 dressing.
Reheating:
This salad is best served cold or at room temperature and does not require reheating.
Nutrition Information (Approximate)
Per serving (based on 4 servings):
- Calories: 410
- Protein: 29g
- Carbohydrates: 28g
- Fiber: 6g
- Fat: 22g
Nutrition values are estimates and will vary depending on exact ingredients used.
This Italian Chopped Salad with Ham and Chickpeas brings together classic deli flavors in a fresh, wholesome way. With savory ham, hearty chickpeas, crisp vegetables, and a tangy red wine vinaigrette, it’s a high protein deli salad you’ll want to make again and again. If you try this meal prep ham salad, leave a comment and share how you customized it to make it your own.
