Ingredients
Salad:
8 oz. salad greens of choice
1 12oz. jar artichoke hearts
1 pint grape tomatoes
8 oz. mozzarella
8 oz. salami
1 6oz. jar kalamata olives
1 8oz. jar banana peppers
1/2 red onion
8 oz. provolone
Italian Dressing:
1/2 cup extra virgin olive oil
3 Tbsp red wine vinegar
1 Tbsp lemon juice
2 tsp Dijon mustard
1/4 tsp garlic powder
1 Tbsp Italian seasoning
1/2 tsp sugar
1/2 tsp salt
1/4 tsp freshly cracked black pepper
2 Tbsp grated Parmesan
Instructions
Combine the ingredients for the dressing in a bowl or jar (olive oil, red wine vinegar, lemon juice, Dijon, garlic powder, Italian seasoning, salt, pepper, sugar, grated Parmesan). Close the jar tightly and shake or whisk in a bowl until the ingredients are incorporated.
Cut or slice any meat or cheeses into bite-sized pieces. Drain the olives and any brined vegetables. Thinly slice the red onion and slice the grape tomatoes in half.
Lay your greens in the bottom of a bowl, then top with your antipasto items. Give the dressing one last whisk or shake, then drizzle over the salad (start with half the dressing and add more as needed). Toss the salad until everything is coated in dressing, then enjoy.
Key Points About Ingredients:
- Artichoke hearts packed in brine add a tender, tangy bite and are a great source of fiber and antioxidants — drain them well before adding to prevent a watery salad.
- Kalamata olives lend a rich, buttery depth to the salad and provide heart-healthy monounsaturated fats and polyphenols.
- Fresh mozzarella offers a mild creamy contrast to the bold cured meats and is an excellent source of calcium and protein.
- Salami brings intense savory flavor from curing spices; slicing it into bite-sized pieces ensures every forkful gets a little of everything.
- Extra virgin olive oil forms the base of the dressing and contributes powerful anti-inflammatory oleocanthal compounds alongside vitamin E.
- Banana peppers add a mild tangy heat and a pop of color while keeping the calorie count light.
- Red wine vinegar in the dressing helps emulsify the oil and adds bright acidity that balances the richness of the cheeses and cured meats.
Key Nutritional Insights:
- Each serving provides a substantial amount of protein from the combination of salami, mozzarella, and provolone, supporting muscle maintenance and satiety.
- The olive-oil-based dressing is rich in monounsaturated fats, which are associated with improved heart health and reduced inflammation.
- Artichoke hearts and salad greens contribute dietary fiber and a range of micronutrients including folate, vitamin K, and vitamin C.
- The sodium content per serving is notable due to the cured meats, olives, and brined vegetables — those monitoring sodium intake may wish to use low-sodium varieties.
- Kalamata olives and extra virgin olive oil together provide a meaningful dose of vitamin E, a fat-soluble antioxidant that supports immune function.
- This salad is naturally low in carbohydrates and contains no added starchy fillers, making it compatible with low-carb and ketogenic eating patterns.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories520
- Standard DV% Daily Value*
- Total Fat43 g72 g59.72%
- Saturated Fat14 g20 g70%
- Trans Fat0 g
- Polyunsaturated Fat4 g
- Monounsaturated Fat22 g
- Cholesterol75 mg300 mg25%
- Sodium1380 mg2300 mg60%
- Total Carbohydrate9 g275 g3.27%
- Dietary Fiber3 g28 g10.71%
- Total Sugars4 g
- Added Sugars1 g50 g2%
- Sugar Alcohal0 g
- Protein24 g50 g48%
- Vitamin D (Cholecalciferol)12 mcg20 mcg60%
- Calcium380 mg1300 mg29.23%
- Iron2 mg18 mg11.11%
- Potassium420 mg4700 mg8.94%
- Vitamin A980 mcg900 mcg108.89%
- Vitamin C (Ascorbic Acid)18 mg90 mg20%
- Vitamin E (Tocopherol)4 mg15 mg26.67%
- Vitamin K62 mcg120 mcg51.67%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.3 mg1.3 mg23.08%
- Vitamin B3 (Niacin)3.5 mg16 mg21.88%
- Vitamin B6 (Pyridoxine)0.3 mg1.7 mg17.65%
- Folate48 mcg400 mcg12%
- Vitamin B12 (Cobalamine)1.4 mcg2.4 mcg58.33%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.7 mg5 mg14%
- Choline42 mg550 mg7.64%
- Phosphorus390 mg1250 mg31.2%
- Iodine14 mcg150 mcg9.33%
- Magnesium28 mg420 mg6.67%
- Zinc2.8 mg11 mg25.45%
- Selenium22 mcg55 mcg40%
- Copper0.15 mg0.9 mg16.67%
- Manganese0.4 mg2.3 mg17.39%
- Chromium3 mcg35 mcg8.57%
- Molybdenum8 mcg45 mcg17.78%
- Chloride820 mg2300 mg35.65%
