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.
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.
A-High Protein
High-Protein Italian Antipasto Salad
- Prep15 min
- Total15 min
- Servings4 servings
- Calories280 kcal
Ingredients
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.
Notes & 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.
Variations & serving ideas
- 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.
- 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
- 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)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 280 kcal |
| Total fat | 18 g |
| Sodium | 780 mg |
| Total carbohydrate | 7 g |
| Fibre | 2 g |
| Protein | 25 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this salad keto-friendly?
Yes. At only 5g net carbs per serving it fits easily into most keto and low-carb plans.
Can I use different meats?
Yes. Pepperoni, ham, turkey, or prosciutto all work well in place of or alongside the salami.
Do I need to cook the broccoli and cauliflower?
No. They can be eaten raw for maximum crunch. Briefly blanch them if you prefer a softer texture.
Can I make it ahead?
Yes. Chop everything and store the dressing separately. Toss just before serving for the freshest texture.
How can I lower the sodium?
Use lower-sodium salami and cheese, rinse the olives, and reduce or omit added salt in the dressing.
Can I add more protein?
Yes. Stir in diced cooked chicken, turkey, or hard-boiled eggs for an even higher protein count.
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