18 Must-Try Italian Salad Recipes

Italian cuisine is celebrated worldwide for its focus on fresh, high-quality ingredients and robust flavors.

From light and refreshing options to hearty, bread-based classics, Italian salads showcase the variety and richness of regional traditions.

Here are 18 must-try Italian salad recipes to bring a taste of Italy to your table!

1. Caprese Salad (Insalata Caprese)

A classic Caprese Salad highlights the simple combination of fresh tomatoes, mozzarella, and basil—drizzled with olive oil.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 2 large ripe tomatoes, sliced
2. 8 oz fresh mozzarella cheese, sliced
3. 1 handful fresh basil leaves
4. 2 tablespoons extra-virgin olive oil
5. Salt and freshly ground black pepper to taste

Recipe Steps:

1. Alternate tomato and mozzarella slices on a serving plate.
2. Tuck basil leaves between slices.
3. Drizzle with extra-virgin olive oil.
4. Sprinkle with salt and pepper. Serve immediately.

2. Panzanella (Tuscan Bread Salad)

This Panzanella is a Tuscan favorite—stale bread soaks up the juices of tomatoes and a vinaigrette, creating a hearty, flavorful salad.

Recipe Metadata:

• Time to Make: 20 minutes (plus resting time)
• Servings: 4

Ingredients:

1. 3 cups stale or toasted bread chunks
2. 2 cups chopped ripe tomatoes
3. 1/2 cup sliced red onion
4. 1/2 cup cucumber, diced (optional)
5. 2–3 tablespoons red wine vinegar
6. 2–3 tablespoons extra-virgin olive oil
7. Salt and pepper to taste
8. A handful of fresh basil leaves, torn

Recipe Steps:

1. In a large bowl, combine bread, tomatoes, onion, and cucumber (if using).
2. Drizzle vinegar and olive oil over the mixture.
3. Season with salt and pepper; toss well.
4. Let the salad rest for at least 15 minutes to allow the bread to absorb juices.
5. Stir in basil just before serving.

3. Insalata di Rucola (Arugula Salad with Parmesan)

Peppery arugula meets salty Parmesan in this Insalata di Rucola, finished with a simple lemon-olive oil dressing.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 4 cups arugula (rucola)
2. 1/4 cup shaved Parmesan cheese
3. 2 tablespoons extra-virgin olive oil
4. 1 tablespoon fresh lemon juice
5. Salt and freshly ground black pepper to taste

Recipe Steps:

1. Place arugula in a salad bowl.
2. Whisk olive oil, lemon juice, salt, and pepper in a small bowl.
3. Drizzle dressing over arugula; toss gently.
4. Top with shaved Parmesan and serve immediately.

4. Insalata di Polpo (Octopus Salad)

A popular coastal dish, Insalata di Polpo features a tender octopus tossed with vegetables, lemon, and parsley.

Recipe Metadata:

• Time to Make: ~45–60 minutes (including octopus cooking time)
• Servings: 4

Ingredients:

1. 1 lb octopus (fresh or thawed if frozen)
2. 1/2 cup celery, sliced
3. 1/2 cup red onion, thinly sliced
4. 2 tablespoons fresh parsley, chopped
5. 2 tablespoons lemon juice
6. 2 tablespoons extra-virgin olive oil
7. Salt and pepper to taste

Recipe Steps:

1. Cook octopus in simmering water for ~30 minutes or until tender. Let cool, then chop into bite-sized pieces.
2. In a bowl, combine octopus, celery, onion, and parsley.
3. Whisk together lemon juice, olive oil, salt, and pepper.
4. Drizzle dressing over the salad and toss well.

5. Insalata di Tonno e Fagioli (Tuna and Bean Salad)

Hearty and packed with protein, Insalata di Tonno e Fagioli features canned tuna, cannellini beans, and a splash of bright dressing.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 1 can (5 oz) tuna in olive oil (drained)
2. 1 can (15 oz) cannellini beans, drained and rinsed
3. 1/4 cup red onion, thinly sliced
4. 2 tablespoons extra-virgin olive oil
5. 1 tablespoon red wine vinegar
6. Salt and pepper to taste
7. Optional garnish: fresh parsley

Recipe Steps:

1. In a bowl, combine tuna, cannellini beans, and red onion.
2. Whisk together olive oil, vinegar, salt, and pepper.
3. Pour dressing over the salad; toss gently.
4. Top with fresh parsley if desired.

6. Caponata Salad (Sicilian Eggplant Salad)

A sweet-and-sour Caponata is typically served as an antipasto; this eggplant-based dish can double as a robust salad.

Recipe Metadata:

• Time to Make: ~40 minutes
• Servings: 4

Ingredients:

1. 2 medium eggplants, diced
2. 1/2 cup celery, chopped
3. 1 small onion, chopped
4. 1/2 cup crushed tomatoes (canned or fresh)
5. 2 tablespoons capers
6. 2 tablespoons olives, chopped
7. 2 tablespoons red wine vinegar
8. 1 tablespoon sugar or honey
9. Extra-virgin olive oil, salt, and pepper as needed

Recipe Steps:

1. Sauté diced eggplant in olive oil until golden; set aside.
2. In the same pan, sauté celery and onion until softened.
3. Stir in crushed tomatoes, capers, olives, vinegar, and sugar/honey. Cook for a few minutes.
4. Return eggplant to the pan, season with salt and pepper, then simmer briefly.
5. Serve warm or at room temperature as a salad or side.

7. Fennel and Orange Salad (Insalata di Finocchi e Arance)

A refreshing winter salad, Fennel and Orange Salad (especially popular in Sicily) combines crisp fennel with sweet citrus.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 1 large fennel bulb, thinly sliced
2. 1 orange, peeled and segmented
3. 1 tablespoon extra-virgin olive oil
4. 1 tablespoon orange juice (or lemon juice)
5. Salt and pepper to taste
6. Optional garnish: olives or chopped fennel fronds

Recipe Steps:

1. Arrange fennel slices on a plate. Top with orange segments.
2. Whisk olive oil, orange (or lemon) juice, salt, and pepper in a small bowl.
3. Drizzle dressing over the salad.
4. Add olives or fennel fronds if desired.

8. Farro Salad (Insalata di Farro)

A hearty Farro Salad features the ancient grain farro, combined with fresh vegetables, herbs, and a zippy vinaigrette.

Recipe Metadata:

• Time to Make: 25–30 minutes (including farro cooking)
• Servings: 3–4

Ingredients:

1. 1 cup farro, uncooked (makes ~2 cups cooked)
2. 1 cup cherry tomatoes, halved
3. 1/2 cup diced cucumber
4. 1/4 cup chopped red onion (optional)
5. 2 tablespoons extra-virgin olive oil
6. 1 tablespoon red wine vinegar
7. Salt, pepper, and fresh basil to taste

Recipe Steps:

1. Cook farro according to package instructions; drain and cool slightly.
2. In a bowl, combine cooked farro, tomatoes, cucumber, and onion (if using).
3. Whisk olive oil, vinegar, salt, and pepper; drizzle over the salad.
4. Toss in basil leaves just before serving.

9. Insalata di Mare (Seafood Salad)

A seafood lover’s dream, Insalata di Mare often includes a mix of shrimp, squid, mussels, or clams, dressed simply with lemon and olive oil.

Recipe Metadata:

• Time to Make: 30–40 minutes
• Servings: 4

Ingredients:

1. 1/2 lb shrimp, peeled and deveined
2. 1/2 lb squid rings (calamari)
3. Optional: mussels or clams (cleaned)
4. 2 tablespoons lemon juice
5. 2 tablespoons extra-virgin olive oil
6. 1 clove garlic, minced (optional)
7. Salt, pepper, and chopped parsley to taste

Recipe Steps:

1. Bring a pot of salted water to a boil. Cook seafood separately until just done (shrimp ~2–3 minutes, calamari ~1–2 minutes, mussels/clams until shells open).
2. Drain and cool slightly. Remove mussels/clams from shells if desired.
3. In a bowl, whisk lemon juice, olive oil, optional garlic, salt, and pepper.
4. Toss seafood with dressing. Add chopped parsley before serving.

10. Burrata Salad with Arugula and Prosciutto

Creamy burrata cheese is the star of this indulgent Burrata Salad, complemented by peppery arugula and savory prosciutto.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 4 cups arugula
2. 1 ball burrata cheese (about 4–6 oz)
3. 4 slices prosciutto
4. 2 tablespoons extra-virgin olive oil
5. Salt and freshly ground black pepper to taste

Recipe Steps:

1. Arrange arugula on a serving plate.
2. Place burrata in the center; tear the prosciutto into strips around it.
3. Drizzle with olive oil, then sprinkle with salt and pepper.
4. Gently cut into the burrata to let the creamy interior flow. Serve immediately.

11. Cannellini Bean Salad with Tuna and Tomatoes

A variation on tuna and bean salad, this Cannellini Bean Salad also includes juicy tomatoes and fresh herbs.

Recipe Metadata:

• Time to Make: 10–15 minutes
• Servings: 2–3

Ingredients:

1. 1 can (15 oz) cannellini beans, drained and rinsed
2. 1 cup cherry tomatoes, halved
3. 1 can (5 oz) tuna in olive oil, drained
4. 2 tablespoons chopped parsley or basil
5. 2 tablespoons extra-virgin olive oil
6. 1 tablespoon white wine vinegar
7. Salt and pepper to taste

Recipe Steps:

1. In a bowl, combine beans, tomatoes, and tuna.
2. Whisk olive oil, vinegar, salt, and pepper; drizzle over the salad.
3. Fold in chopped herbs and serve.

12. Insalata di Finocchi e Gorgonzola (Fennel and Gorgonzola Salad)

For a bold flavor, Fennel and Gorgonzola pair beautifully with crisp lettuce and a light vinaigrette.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 1 fennel bulb, thinly sliced
2. 4 cups mixed greens
3. 2–3 oz gorgonzola cheese, crumbled
4. 2 tablespoons extra-virgin olive oil
5. 1 tablespoon balsamic vinegar
6. Salt and pepper to taste

Recipe Steps:

1. Arrange greens and fennel on a plate.
2. Whisk olive oil, vinegar, salt, and pepper.
3. Drizzle dressing over the salad.
4. Top with crumbled gorgonzola and serve.

13. Insalata di Carciofi (Artichoke Salad)

Fresh (or canned) artichokes shine in this Artichoke Salad, often served raw and thinly sliced with a bright dressing.

Recipe Metadata:

• Time to Make: 15 minutes (plus prep for fresh artichokes)
• Servings: 2

Ingredients:

1. 2 fresh artichokes (or 1 can/jar of artichoke hearts, drained)
2. 2 tablespoons lemon juice
3. 2 tablespoons extra-virgin olive oil
4. Salt and pepper to taste
5. Optional garnish: shaved Parmesan or chopped parsley

Recipe Steps:

1. If using fresh artichokes, remove tough outer leaves and choke; thinly slice hearts. Toss with lemon juice to prevent browning.
2. Whisk together additional lemon juice, olive oil, salt, and pepper.
3. Toss sliced artichokes (or hearts) with dressing.
4. Top with shaved Parmesan or parsley if desired.

14. Grilled Vegetable Salad (Insalata di Verdure alla Griglia)

A Grilled Vegetable Salad brings out the natural sweetness of zucchini, eggplant, peppers, and more—finished with olive oil and balsamic.

Recipe Metadata:

• Time to Make: 25–30 minutes
• Servings: 3–4

Ingredients:

1. 1 eggplant, sliced
2. 1 zucchini, sliced
3. 1 bell pepper, cut into large pieces
4. Olive oil, salt, and pepper (for grilling)
5. 2 tablespoons balsamic vinegar
6. Fresh basil or parsley (optional)

Recipe Steps:

1. Brush vegetables with olive oil; season with salt and pepper.
2. Grill over medium-high heat until tender.
3. Chop grilled veggies into bite-sized pieces.
4. Drizzle with balsamic vinegar; add fresh herbs if desired.

15. Insalata di Radicchio e Pere (Radicchio and Pear Salad)

Slightly bitter radicchio pairs beautifully with sweet pears and a tangy dressing in this Radicchio and Pear Salad.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 2 cups radicchio, chopped
2. 1 ripe pear, thinly sliced
3. 1/4 cup walnuts, toasted (optional)
4. 2 tablespoons extra-virgin olive oil
5. 1 tablespoon balsamic vinegar
6. Salt and pepper to taste

Recipe Steps:

1. In a bowl, combine radicchio and pear slices.
2. Whisk olive oil, vinegar, salt, and pepper.
3. Toss salad with dressing.
4. Sprinkle with walnuts if desired.

16. White Bean and Prosciutto Salad

A satisfying White Bean and Prosciutto Salad features creamy beans, salty prosciutto, and peppery arugula or mixed greens.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2–3

Ingredients:

1. 1 can (15 oz) cannellini beans, drained and rinsed
2. 3–4 slices prosciutto, torn into strips
3. 4 cups arugula or mixed greens
4. 2 tablespoons extra-virgin olive oil
5. 1 tablespoon red wine vinegar
6. Salt and pepper to taste

Recipe Steps:

1. Arrange greens on a serving platter.
2. Scatter beans and prosciutto on top.
3. Whisk olive oil, vinegar, salt, and pepper in a small bowl.
4. Drizzle dressing over the salad and serve immediately.

17. Insalata di Mare e Pasta (Seafood Pasta Salad)

Combine pasta with seafood for this Seafood Pasta Salad, reminiscent of Italian summer picnics.

Recipe Metadata:

• Time to Make: 25 minutes
• Servings: 4

Ingredients:

1. 8 oz short pasta (e.g., penne, fusilli), cooked and cooled
2. 1/2 lb shrimp or mixed seafood, cooked
3. 1 cup cherry tomatoes, halved
4. 1/2 cup black olives, sliced
5. 2 tablespoons lemon juice
6. 2 tablespoons extra-virgin olive oil
7. Salt, pepper, and chopped parsley to taste

Recipe Steps:

1. Cook pasta according to package directions; drain and cool under cold water.
2. In a large bowl, combine cooked pasta, seafood, tomatoes, and olives.
3. Whisk lemon juice, olive oil, salt, and pepper; pour over the salad.
4. Toss gently, then sprinkle with parsley.

18. Insalata Mista (Mixed Salad)

A simple Insalata Mista (mixed salad) is found on nearly every Italian table—fresh greens, seasonal vegetables, and a light vinaigrette.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 4

Ingredients:

1. 4 cups mixed lettuce (e.g., romaine, radicchio, arugula)
2. 1 cup chopped seasonal vegetables (tomatoes, cucumber, carrots)
3. 2 tablespoons extra-virgin olive oil
4. 1 tablespoon red or white wine vinegar
5. Salt and pepper to taste

Recipe Steps:

1. In a salad bowl, combine lettuce and vegetables.
2. Whisk olive oil, vinegar, salt, and pepper in a small bowl.
3. Drizzle dressing over the salad.
4. Toss and serve immediately.