
Pepperoni Italian Chopped Salad
This Pepperoni Italian Chopped Salad provides 9g protein and 333 calories per serving — work this into your prep rotation as a lightweight lunch or side alongside higher-protein entrees. Quick-preps 4 servings on the stovetop for meal prep efficiency. Use it to round out your macros on days when you've hit protein targets early.
Ingredients
- •Turkey pepperoni
- •Lettuce, Romaine
- •Tomato
- •Bell Pepper
- •Yellow Onion
- •Olives, Black, Canned, Pitted(120g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Olive oil(80g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vinegar, Red Wine(45g)
- •Garlic(5g)
- •Mustard, Dijon(10g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •1 teaspoon fine sea salt
- •1/2 teaspoon freshly-cracked black pepper
Instructions
- 1Dice the romaine lettuce into bite-sized pieces, roughly chop the tomato and bell pepper into ½-inch chunks, thinly slice the red onion, mince the fresh garlic, and drain the black olives if using canned.
- 2Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the turkey pepperoni slices and cook for 3–4 minutes, stirring occasionally, until the edges are slightly crispy and browned. Transfer to a paper towel to cool and drain excess oil.
- 3In a small bowl, whisk together the remaining olive oil, red wine vinegar, minced garlic, and Dijon mustard until fully combined. Season to taste.
- 4In a large mixing bowl, combine the diced romaine, chopped tomato, bell pepper, red onion, and drained black olives.
- 5Pour the dressing over the vegetables and toss until evenly coated.
- 6Add the cooled pepperoni slices and grated Parmesan to the bowl and toss gently to combine.
- 7Divide the salad evenly into 4 airtight containers while still cool, seal, and refrigerate until ready to eat.
Nutrition — Per Serving
333
calories
9g
protein
31g
fat
- Carbohydrates
- 6g
- Saturated fat
- 7.7g
- Sodium
- 793 mg
- Dietary fiber
- 0.8g
4 servings per batch · ~95g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Pepperoni Italian Chopped Salad have per serving?
Each serving contains only 9g of protein at 333 calories, with 31g fat and 6g carbs. This is a fat-forward salad that works better as a side dish than a standalone protein source.
How long does Pepperoni Italian Chopped Salad take to make?
This quick prep salad serves 4 people and comes together fast on the stovetop, though it's primarily a cold dish. Expect minimal active prep time for a full batch.
Is Pepperoni Italian Chopped Salad good for fat loss?
At 333 calories per serving with only 9g protein, this salad is better suited as a side or appetizer rather than a main meal for fat loss. You'd need to pair it with a high-protein main course to create a balanced fat loss meal.



