Italian Chopped Kale Salad is your favorite Italian Chopped Salad with a kale twist!  It’s hearty and satisfying, and tossed in a refreshing lemon vinaigrette.

Close up of Italian kale chopped salad on with chickpeas

When I go out to eat, I’m kind of picky salad eater.  I normally like my lettuce to be in smaller pieces so I can just go to town eating-wise.  I can’t tell you how often the lettuce is in big giant pieces that could never fit in anybody’s mouth, despite how big it may be.  

I’m not saying that I have a big mouth either, although my husband might disagree. ๐Ÿ™‚  Even when I order a wedge salad, I sometimes ask them to chop it.  

Maybe I’m just lazy?

Kale chopped salad on a white plate with a fork

With that in mind, the inspiration for this Italian Chopped Kale Salad came from a restaurant I went to months ago.  The kale was in large pieces which made it a bit cumbersome, and I thought how great it would it be if it were a chopped salad.  I guess I love chopped salads because I don’t have to lift a finger to eat it…just my fork. Everything’s in perfect bite-sized pieces, and there’s no work involved whatsoever.

Obviously, if you’re making your own chopped salad you have to do the chopping, but you can eat it that much faster once it’s chopped!  And when you buy a kale salad mix that’s already perfectly shredded in ribbons, ah, it’s so much easier. ๐Ÿ™‚

Kale chopped salad on a white plate

This is the same kale salad mix that I used in my Kale Slaw with Apples, Cranberries, and Creamy Maple Dressing, and I can’t get enough of it.  It’s the quickest way to enjoy kale, and if you hang around here at all, you know I enjoy my kale a lot.  I love eating it raw in salads because it’s chewy and hearty, and the nutrition boost is huge.  Plus it’s one tough green — it stands right up to that salad dressing and won’t go limp on you.

While the kale won’t go limp on you, the tomato will get mushy, so I like to remove the seeds and add that at the last minute with the dressing.  When I make a big batch for the week, I like to keep the tomatoes and dressing separate and add them just before I’m ready to eat it.  That way it stays much more fresh, which is exactly the way I like it.

Overhead of Italian kale chopped salad on a plate

This salad is absolutely satisfying enough to make your main  meal.  As if the kale isn’t hearty enough, we have the regular suspects in an Italian chopped salad like chickpeas, salami, tomatoes, red onions, and shaved parmesan.  I tossed it all in a tangy lemon vinaigrette that brightened up the whole thing so nicely.  It was the perfect finishing touch. ๐Ÿ™‚

If you love kale, you’ll be head over heels for this salad.  If you don’t know if you love kale, this is a great place to start!  The Italian chopped salad is familiar to a lot of people, and you’ll see how kale makes it extra special.  As in over the top special.  I love my kale. ๐Ÿ™‚


More kale recipes you’ll love:

Kale Slaw

Tropi-Kale Green Smoothie


Yield: 4 servings

Italian Chopped Kale Salad

Italian chopped kale salad on white plate

Italian Chopped Kale Salad is your favorite Italian Chopped Salad with a kale twist! It's hearty and satisfying, and tossed in a refreshing lemon vinaigrette.

Prep Time 20 minutes
Total Time 20 minutes


For the salad:

  • 4 ounces kale salad mix*
  • 1 large tomato, seeded and chopped into 1/2" dice
  • 1/2 cup chickpeas, drained and rinsed
  • 1/2 cup chopped salami, cut into 1/2" pieces
  • 1/3 cup shaved parmesan
  • 1/4 cup chopped red onion

For the dressing:

  • 2 tablespoons freshly squeezed lemon juice
  • 1 1/2 teaspoons dijon mustard
  • 1 teaspoon honey*
  • 1/4 cup extra virgin olive oil
  • salt and pepper, to taste


  1. Place all salad ingredients in a large bowl. Set aside.
  2. In a small bowl, whisk together the lemon juice, dijon mustard, honey, and salt and pepper, to taste. Add the olive oil in a slow, steady stream, whisking constantly so the dressing is emulsified. Taste and add more salt and pepper, if necessary.
  3. Pour enough dressing over the salad and toss to coat -- you won't need all of the dressing. Serve immediately and enjoy!


  • *You can find kale mix salad in the packaged salad section of the supermarket. You can also substitute the salad mix with one bunch of fresh kale, washed, tough stems removed, and cut into ribbons.
  • *The honey may be substituted for your favorite sweetener.
  • If you're not serving the salad immediately or if you make a big batch to eat during the week, keeping the tomato and dressing separate until just before serving is the best way to keep the salad fresh.
  • Store leftover dressing in an airtight container in the fridge for up to two weeks.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 380Total Fat: 31gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 23gCholesterol: 38mgSodium: 906mgCarbohydrates: 15gFiber: 3gSugar: 6gProtein: 12g

Nutrition information is mean to be an estimate only. The numbers will vary based on the quantity consumed, brands used and substitutions that are made. This information includes all of the dressing, though you may not need it all.


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