Chiapparelli’s Salad: Top 8 Healthy Nutrition

Chiapparelli’s Salad was initially suspected of being invented by Italian chef Gina Chiapparelli.

The dish comprises butter lettuce tossed with a balsamic vinaigrette dressing, sun-dried tomatoes, and Parmesan cheese.

It has been suggested that the popular name for the Salad was a reference to first lady Eleanor Roosevelt who loved it so much she would order it at restaurants.

What is Chiapparelli’s Salad?

It is an Italian salad for those who might not be familiar with the Salad. It consists of a half head of butter lettuce at the bottom, sun-dried tomatoes, croutons, and some Parmigiano-Reggiano cheese.

The Salad is topped with a balsamic vinaigrette dressing that is not too acidic or sweet. The dish has remained popular in the United States ever since its creation and has become a symbol of good Italian cuisine.

The History of Chiapparelli’s Salad

Although some have claimed that Gina Chiapparelli invented the Salad, a pastry chef at Dante’s restaurant in New York City, the recipe has yet to be a valid origin.

Instead, the dish around 1920 by Gina Chiapparelli, the wife of restaurateur Gaetano Chiapparelli. He had opened up his restaurant in 1905 and unfortunately closed it down in 1919.

How to make Chiapparelli’s Salad


  • Butterhead Lettuce
  • 1/2 C sun-dried tomatoes
  • 1/4 C Parmigiano-Reggiano cheese
  • 4 Tbsp Balsamic Vinaigrette Dressing


1. Hollow out the center of the butter lettuce and hollow out the center of sun-dried tomatoes.

2. Set up all your ingredients onto a glass plate and place them before you.

3. Mix the Balsamic Vinaigrette dressing with a pastry blender until smooth.

4. Spoon balsamic vinaigrette onto butter lettuce, sun-dried tomatoes, croutons, and place cheese on top of it all. Serve immediately.

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The 8 Healthy Nutrition of Chiapparelli’s Salad

1. Nutrient Strength of Chiapparelli’s Salad:

Chiapparelli’s Salad is composed of high vitamin A and C levels, which are very healthy for the eye and immune system.

2. Nutrient Weakness:

The exact weakness of this dish is unknown, but it could be because there is no significant involvement of vegetables in its creation.

3. Zinc Content of Chiapparelli’s Salad:

In addition to being high in vitamin A, C, and zinc, Chiapparelli’s Salad also contains a moderate amount of potassium which benefits the kidneys and assists in muscle growth.

4. Fiber Content of Chiapparelli’s Salad:

Chiapparelli’s Salad is a very high source of fiber which assists in preventing the risk of many diseases, including heart disease and diabetes. It is also an excellent source for maintaining digestive health.

5. Cancer-Fighting Content of Chiapparelli’s Salad:

There is no cancer-fighting content in Chiapparelli’s Salad because there are no high levels of cancer-fighting materials. Also, the main ingredient, butter lettuce, is not known to reduce cancer risk.

6. Diabetes Fighting Content of Chiapparelli’s Salad:

In addition to being high in fiber, Chiapparelli’s Salad is also a low carbohydrate food and can effectively prevent the risk of diabetes.

7. Liver and Kidney Protecting Content of Chiapparelli’s Salad:

Butter lettuce is not a significant contributor to liver and kidney protecting materials.

8. Heart Protecting Content of Chiapparelli’s Salad:

There is no evidence demonstrating that Chiapparelli’s Salad can protect the heart from disease and death.

Due to the lack of minerals such as potassium, it is more likely to cause problems than prevent them in the recipe.

What is the Nutritional Value of Chiapparelli’s Salad?

One serving of Chiapparelli’s Salad which is ½ cup contains 91 calories and 3 grams of protein. It also has 10 grams of fat and 2 grams of carbohydrates.

There are no vitamins or minerals in the dish and low in calcium and iron. Besides that, Chiapparelli’s Salad is a rich source of dietary fiber with a total of 5 grams in one serving.

How to maintain Chiapparelli’s Salad

1. Freezer Storage:

Chiapparelli’s Salad does not have a very long freezer life and is not recommended for freezing. It will start deteriorating after just a couple of months in the freezer. The Salad is best consumed freshly made and should not be frozen for future use.

2. Freezing:

It is possible to freeze Chiapparelli’s Salad, which will help preserve it for more extended periods.

When preparing the dish, it is best to eat the Salad within 2-3 weeks after freezing because this will prevent the fish from spoiling.

3. Refrigeration:

Chiapparelli’s Salad should be stored at room temperature in the refrigerator. When making a salad, it is also advisable to refrigerate leftovers as they will last longer and keep better storage.

4. Raw Food Diet:

Raw foods such as salads are very acidic, and Chiapparelli’s Salad is no exception. The dish requires a proper acid level for proper digestion and nutrient absorption by the human body.

Because it does not contain any significant raw material ingredients such as lettuce, tomatoes, or cheese, it is highly recommended to consume Chiapparelli’s Salad on a low acid diet (paleo diet).

5. Dairy Products:

Though not a big issue, dairy products are not recommended for consumption with Chiapparelli’s Salad as the dish tends to become bitter after contact with milk.

6. Nut-Free:

Chiapparelli’s Salad is not a good dish for those who follow a strict gluten-free diet. This is because it consists of Parmigiano-Reggiano cheese, which is strongly linked to the gluten found in wheat and other foods.

8. Vegetarian:

Chiapparelli’s Salad is a vegetarian dish. However, it contains sun-dried tomatoes, which are animal-based food products.

9. Marinating of Chiapparelli’s Salad:

Chiapparelli’s Salad does not have to be marinated before eating as the recipe already consists of all the necessary ingredients needed to make it a complete meal. The formula is only to be marinated if one wants to change its taste.

10. Chiapparelli’s Salad on a Ketogenic Diet:

Chiapparelli’s Salad can be consumed on a ketogenic diet but is not recommended for long periods due to the high carbohydrates found in most of its ingredients.

Also, sun-dried tomatoes are highly acidic and not recommended for consumption when following a ketogenic diet.

The Bottom Line

Chiapparelli’s Salad is an excellent low carbohydrate dish that can substitute any traditional meal. It is a very healthy and tasty dish that is high in dietary fiber and low in carbohydrate and fat content.

The many health benefits of consuming Chiapparelli’s Salad include reducing the risk of diabetes, preventing cancer, preserving liver health and kidney function, and maintaining a healthy digestive system.

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