How do you make a high protein Italian antipasto salad?

The secret is "Protein Stacking." Combine lean cured meats like bresaola or turkey pepperoni with plant-based proteins like chickpeas. By using 6 oz of lean meat and 0.5 cup of chickpeas, you easily reach 40g of protein. The high fiber content from the artichokes and hearts of palm also ensures that the meal has a high satiety index to keep you full for hours.

What is the best lean meat for a healthy antipasto?

Bresaola is the gold standard for a healthy antipasto salad recipe because it is an air-dried beef that is extremely low in fat. Turkey pepperoni and lean, high-quality ham are also excellent choices. Avoid traditional salami or mortadella if you are strictly tracking calories, as these are significantly higher in saturated fats and energy density.

How long does Italian antipasto salad last in the fridge?

Because of the vinegar-based dressing and the hearty nature of the marinated vegetables, this salad preps beautifully. It will stay fresh and crisp in an airtight container for 3 to 4 days. In fact, the flavors often improve on the second day as the vegetables continue to marinate in the herb dressing. Just store your lettuce separately for maximum crunch.

Can you make antipasto salad without oil?

Absolutely. By using a combination of red wine vinegar and Dijon mustard, you can create a creamy, flavorful dressing that sticks to your ingredients without any added oil. This saves nearly 120 calories per tablespoon, allowing you to eat a much larger portion. For a different "pantry-friendly" option, try my High Protein Southwestern Black Bean Salad .

High Protein Italian Antipasto Salad (Healthy & Fresh)

Description

This High Protein Italian Antipasto Salad is the ultimate “breadless” Italian sub. By swapping high-fat meats for lean bresaola and turkey pepperoni, and utilizing high-volume marinated vegetables like artichoke hearts and hearts of palm, we’ve created a massive 40g protein meal. This healthy marinated vegetable salad actually tastes better the longer it sits, making it the king of meal prep lunches.

Ingredients

Scale

6 oz Bresaola or lean turkey pepperoni, sliced into “ribbons”
4 oz Lean high-quality ham, thinly sliced
4 cups Romaine lettuce or Radicchio mix, finely chopped
1 cup Canned chickpeas, rinsed and drained
1 cup Marinated artichoke hearts (packed in water), drained
0.5 cup Roasted red peppers, sliced
0.5 cup Hearts of palm, sliced into rings
0.25 cup Red onion, finely diced
0.25 cup Kalamata olives, sliced
0.5 cup Red wine vinegar
1 tbsp Dijon mustard
1 tsp Dried oregano
1 tsp Garlic powder
1 splash Pepperoncini juice (from the jar)
Handful Fresh basil and parsley, torn

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Instructions

Make the Dressing: In a small glass jar, combine the red wine vinegar, Dijon mustard, oregano, garlic powder, and a splash of pepperoncini juice. Shake vigorously until the dressing is emulsified and slightly thickened.
Prepare the Base: In a large mixing bowl, combine the chopped romaine, artichoke hearts, roasted peppers, and hearts of palm rings.
The Brine Hack: Pour half of the dressing over the vegetable base and toss well. Let it sit for 10 minutes to allow the vegetables to marinate and soften slightly.
The Ribbon Technique: Stack your bresaola and turkey pepperoni slices. Roll them tightly into a cylinder and slice into thin “ribbons.”
Final Assembly: Add the meat ribbons, chickpeas, red onion, and olives to the vegetable base.
Emulsify & Serve: Pour the remaining dressing and fresh herbs over the top. Toss vigorously until everything is fully coated. Serve immediately or store for meal prep.

Notes

Meal Prep Secret: Unlike leafy salads, this antipasto mix stays crisp for up to 4 days. Store the romaine separately if you prefer maximum crunch, or mix it in if you like the lettuce slightly marinated.
Pro-Tip: Always use the “ribbon” technique for the deli meats. It distributes the savory flavor more evenly and makes the portion look significantly larger.
Flavor Hack: Use a splash of the juice from your pepperoncini or olive jar in the dressing for a professional deli finish without extra calories.

Prep Time: 20 minutes
Category: 2 servings
Method: Marinated / Chopped
Cuisine: Italian-American

Nutrition

Serving Size: 1 bowl
Calories: 380 kcal
Sugar: 5g
Sodium: 850 mg
Fat: 10g
Saturated Fat: 2g
Carbohydrates: 28g
Fiber: 12g
Protein: 40g
Cholesterol: 65 mg