High-Protein Italian Antipasto Salad

Colorful Italian antipasto salad packed with protein — low-carb, sugar-free, and ready in 15 minutes

This high-protein Italian antipasto salad is a vibrant mix of salami, cheese, crisp vegetables, and olives tossed in a simple Italian dressing. Every bite is savory, fresh, and satisfying. Each serving delivers 25 g of protein and only 5 g net carbs.

Low-carb, sugar-free, and perfect for lunch, meal prep, or a quick side.

Prep15 min

Cook0 min

Servings4

Protein25g

Net Carbs5g

Calories280

Why you’ll love this salad

25g protein per serving — a true high-protein salad
Only 5g net carbs and fully sugar-free
Classic antipasto flavors in every bite
Ready in about 15 minutes
No cooking required
Great for meal prep and make-ahead lunches

Health notes

High protein: Salami, cheese, and optional extra protein sources deliver a solid boost.
Low carb: Loaded with non-starchy vegetables and protein.
Sugar-free: No added sugar in the dressing or ingredients.
Quick: Chop, toss, and serve.

Key element — cut everything the same size

Dice the salami, cheese, and vegetables into similar-sized pieces so every forkful has a balanced mix of flavors and textures.

Ingredients

Salad

6 oz (170g) salami or pepperoni, diced
6 oz (170g) mozzarella or provolone, cubed
2 cups broccoli florets, cut small
1½ cups cauliflower florets, cut small
1 cup cherry tomatoes, halved
1 cup cucumber, sliced or diced
½ cup black olives, halved
¼ cup red onion, thinly sliced (optional)

Dressing

3 Tbsp olive oil
1½ Tbsp red wine vinegar or Italian dressing vinegar
1 tsp Dijon mustard
1 tsp Italian seasoning
½ tsp garlic powder
¼ tsp salt
¼ tsp black pepper

Swaps

Higher protein: Add diced chicken breast or turkey.
Cheese options: Use cheddar, Swiss, or a mix of Italian cheeses.
Meat-free: Skip the salami and add extra cheese and chickpeas (note carb increase).
Extra veggies: Add artichoke hearts, roasted red peppers, or pepperoncini.

Instructions

Prep the ingredients. Dice the salami and cheese into bite-sized cubes. Cut the broccoli and cauliflower into small florets. Halve the cherry tomatoes and olives. Slice the cucumber and red onion if using.

Make the dressing. In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, Italian seasoning, garlic powder, salt, and pepper until combined.

Assemble the salad. In a large bowl, combine the salami, cheese, broccoli, cauliflower, tomatoes, cucumber, olives, and red onion. Pour the dressing over the top and toss gently until everything is evenly coated.

Serve. Taste and adjust seasoning if needed. Serve immediately or refrigerate for 15–30 minutes to let the flavors meld.

Pro tips

Cut all ingredients into similar sizes for the best texture and presentation.
For softer broccoli and cauliflower, briefly blanch them in boiling water for 1 minute, then cool in ice water.
Make the dressing ahead — it keeps well in the refrigerator for a week.
This salad tastes even better after sitting for 20–30 minutes.
Store leftovers covered; the vegetables stay crisp for a couple of days.

Nutrition

Nutrient	Per serving
Calories	280
Protein	25g
Net carbohydrates	5g
Total carbohydrates	7g
Fiber	2g
Total fat	18g
Sodium	780mg

Estimates based on salami, mozzarella, and vegetables. Exact numbers vary with meat and cheese brands.

Variations

Spicy antipasto

Add sliced pepperoncini or a pinch of red pepper flakes to the dressing.

Chicken antipasto

Swap or add diced cooked chicken for extra protein.

Artichoke version

Stir in marinated artichoke hearts for more Mediterranean flavor.

Meal-prep bowls

Divide into individual containers and keep the dressing separate until ready to eat.

Storage

Method	Time	Notes
Refrigerator	Up to 4 days	Store covered
Freezer	Not recommended	Vegetables lose texture
Make-ahead	1–2 days	Toss with dressing just before serving for maximum crispness

FAQ

Yes. At only 5g net carbs per serving it fits easily into most keto and low-carb plans.

Yes. Pepperoni, ham, turkey, or prosciutto all work well in place of or alongside the salami.

No. They can be eaten raw for maximum crunch. Briefly blanch them if you prefer a softer texture.

Yes. Chop everything and store the dressing separately. Toss just before serving for the freshest texture.

Use lower-sodium salami and cheese, rinse the olives, and reduce or omit added salt in the dressing.

Yes. Stir in diced cooked chicken, turkey, or hard-boiled eggs for an even higher protein count.

Test your knowledge

5 quick questions about this Italian antipasto salad

1. Protein per serving?

2. Net carbs per serving?

3. Why cut everything the same size?

4. About how long does this take?

5. Best way to store leftovers?

High-Protein Italian Antipasto Salad