This flavorful prosciutto salad is the perfect complement to a lunch or dinner. The combination of arugula, zucchini, pear, prosciutto, balsamic vinegar, and olive oil is savory and sweet and is sure please your taste buds. This recipe is also gluten and dairy free.
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Most prosciutto salad recipes will often contain candied walnuts and some type of cheese. I decided to forgo these ingredients.
This is because I am sensitive to dairy and my skin will start to break out if I have too much. I also try to limit my intake of added sugar as much as possible. Instead, fruit is usually my go-to when I am craving something sweet.
This prosciutto salad is a good mix of salty and sweet but also packs a lot of nutrients and protein to keep you full. It is a great recipe for anyone who is not a typical salad lover.
Why you’ll love this recipe
Salads are one of my favorite things to make. Here are a few reasons why you too will fall in love with this prosciutto salad recipe:
- Quick and easy
- Flavorful
- Nutritious ingredients
- Versatile
If you have a busy day and have little time to cook this simple arugula prosciutto salad will answer the age-old question “What should I have for dinner?”
Clocking in at just 15 minutes (including prep time) this recipe is easy peasy if you’re hungry and need something to eat sooner than later.
In addition to a fast meal, you want something that offers a lot of flavor. This salad is great for people who don’t normally like salads.
Prosciutto has a unique and salty flavor that melds well with peppery arugula, sweet pears, and the crunch of zucchini. Top that with the tanginess of balsamic vinegar and extra virgin olive oil dressing and you have a sweet and savory salad that is so delicious and refreshingly satisfying.
Arugula, pears, balsamic vinegar, and olive oil ingredients provide fiber, essential vitamins, and minerals. These foods also contain antioxidants which have been associated with improvements in health.
Proscuitto is also a good source of protein which is something that should be consumed at each meal.
This salad also has is very versatile. It can be enjoyed alone or depending on what else you’re having as a side dish. The ingredients can also be adapted. So if you’re not in the mood for a particular ingredient feel free to swap it for something else.
If you are looking for a delicious, healthy, and easy-to-make salad, then this arugula and prosciutto salad is the perfect choice.
What is prosciutto?
Before we jump into this salad with prosciutto recipe, here’s a little info on exactly what is prosciutto.
Prosciutto is ham that comes from the hind leg of a pig. The food is named for the way that it is made. This comes from the Italian word “prosciugare,” which means “to dry.”
There are two types of prosciutto: prosciutto cotto and prosciutto crudo.
Prosciutto cotto is cooked prosciutto that is typically pink in color. It also has a milder flavor than prosciutto crudo which is cured and has a darker color.
How is prosciutto made?
Because of its consistency, some may wonder, “Is prosciutto raw?” It depends on the type of prosciutto you get.
Prosciutto cotto is cooked. Prosciutto curdo is raw, uncooked, and cured.
Curing preserves food and prevents bacteria growth making it safe to eat for most populations with the exception of pregnant women. The process of making prosciutto involves a few steps
- Salting
- Resting
- Aging
- Inspection
In the salting stage, the fresh pork leg is cleaned. Any excess fat is removed and it is seasoned with salt and sometimes other seasonings like pepper and garlic.
After the salting, the ham leg is left to rest in a cool room for a few weeks to a few months. This will let the salt soak into the meat.
Once that time has passed the ham is washed to get any impurities and excess salt off. The washed ham leg will be placed in a cool and humid room to air dry for a few weeks. This will remove any moisture. It will also start flavor development.
The dry ham will then be moved into the aging stage. It will be placed in a dry and well-ventilated room. Here the aging will take place it will continue to dry out for several months to a few years. This will create a very flavorful taste. To ensure even drying the ham will be rotated and monitored.
The last phase of making prosciutto is the inspection period. This is done to ensure the prosciutto meets the standards and grades of appearance, aroma, texture, and flavor.
What does prosciutto taste like
Prosciutto has been described as having a buttery or oily texture with a delicate salty flavor. Meats that have sugars added to them during processing will also have a hint of sweetness.
How to eat prosciutto
Once the prosciutto has been inspected and graded it’s shipped off to the store where it’s ready to be enjoyed by you.
Can you eat prosciutto raw?
The stuff you get at the store technically is not cooked so a common question that arises is, “Can prosciutto be eaten raw?”The answer is yes, prosciutto can be eaten raw. In fact, it is normally served uncooked.
One advantage of eating it raw is that you will get all its delicate flavors and textures. You can enjoy it right out of the package or use it as an ingredient in a variety such as a charcuterie board, sandwich, and salad.
Does prosciutto need to be cooked?
Since it is cured and dried there is no need for cooking prosciutto. You can take it out of the package and enjoy it without any preparation.
That is also what makes it such a great ingredient in salads. There is very little prep involved. Whether you tear it into smaller pieces or drape it over the top, to me the best prosciutto is when it brings a delightful complexity to salads without the need for any cooking.
For this particular salad, the salty taste matches well with the sweet and tangy flavors of the dressing.
However, the flavor of cooked prosciutto is something that people enjoy. One option is to fry prosciutto. This will enhance the meat’s natural saltiness and adds a delightful crunch. That’s why fried prosciutto is often a garnish added to salads, pasta dishes, or soups.
Frying prosciutto is a simple process. Heat a pan over medium-high heat, add thinly sliced prosciutto, and cook until it turns crispy and golden brown. Remember to remove excess fat if necessary, as prosciutto tends to be fatty. The fried prosciutto can then be crumbled or used as a topping for various recipes.
If you’re looking for a baked option, you can also bake prosciutto to create a unique twist. Baked prosciutto becomes crispy and can be used to wrap around other ingredients like asparagus or melon for appetizers or as an ingredient in savory pastries.
Prosciutto can be served thinly sliced as an appetizer, added to salads or sandwiches, or used as a flavoring ingredient in pasta dishes and other recipes.
Is prosciutto healthy?
According to the prosciutto nutrition facts, an ounce (about two slices) of his meat provides the following:
- 55 calories
- 8 grams protein
- 2 grams fat
- 0 grams carbs
- 764 mg sodium
As you can see there are few calories in prosciutto. This meat also offers a nice amount of protein per serving. It can also be deemed keto-friendly thanks to the low level of carbs in prosciutto also makes this food keto friendly.
It’s also important to note that while there are just a few grams of fat per serving. About 60% of it is saturated. Additionally, a few slices of this meat can contribute to a relatively high sodium intake.
These qualities of prosciutto may are often scrutinized, however, I like to look at a food’s whole nutritive value before casting it aside.
Concerns over salt content in prosciutto salad
Proscuitto is often demonized for its high salt content. One ounce contains over 700 mg. This can be high depending on what your additional salt intake is for the day.
Can too much salt be problematic?
If your diet consists of a lot of high salty processed foods then the addition of prosciutto may put you at risk for too much sodium. This can be problematic when it’s done on a daily basis.
According to research, a high sodium intake can lead to high blood pressure and heart disease.
Those with high blood pressure or heart disease are advised to consume only 1,500 milligrams of sodium per day.
Can too little salt be problematic?
Sodium is a necessary electrolyte our bodies need to function and getting too little of it can be problematic.
Some smaller studies have also shown that lowering sodium does not produce any benefit when sugar and processed foods are still being consumed.
This means that sugar could be more harmful to blood pressure than sodium.
Other research has indicated there is a link between insulin resistance and low-sodium diets. A study of 152 healthy individuals found those who consumed a low-sodium diet had higher blood sugar levels than the group who was on a high-salt diet.
This is an interesting concept but more research needs to be done to see the connection between diabetes, cardiovascular disease, and low salt intake.
Sodium has also been found to lower anxiety in animals. This can also explain the reason why we crave salty foods. In humans, low sodium intake was found to elevate heart rate when compared with a normal and high sodium diet.
Too low a sodium intake has also been associated with cardiovascular disease.
Concerns over fat content in prosciutto salad
While 60% of the fat in prosciutto is saturated, the other 40% comes from oleic and monounsaturated fat. These are considered healthy fats.
The type of pig will also determine the fat levels. Iberian hams contain between 54 and 58% unsaturated fat.
Prosciutto does have high-fat content but fat is an essential part of the diet. Like with sodium, depending on what other types of fats you are consuming can have a bearing on your overall health.
Other nutrients in prosciutto
Proscuitto also provides essential vitamins and minerals like iron, selenium, phosphorus, and the B vitamins thiamin, riboflavin, niacin, folate, B6, and B12.
Does prosciutto have nitrates
The traditional processing of prosciutto does not involve the addition of nitrates. However, all brands are not created equal and some products may contain additional additives.
Check out the section on “What to look for when buying prosciutto” for tips on how to avoid additives and get the best quality prosciutto.
Vegetables balance the salt and fat content of foods
Having a balance is key. This means not eating prosciutto every day. Another way to balance out the sodium levels is to increase your vegetable intake.
Getting about 5 to 6 cups of veggies a day will help to lower sodium and give your body the vital minerals it needs to balance sodium levels.
The pairing of meat with vegetables like in this prosciutto salad can increase the potassium and nutrient content of the meal. It also provides a good amount of fiber which can lower blood pressure.
Depending on what else you are consuming in the day, prosciutto can be part of a healthy diet. It is not meant to be eaten every day so sticking to a serving of two slices once in a while is a good rule of thumb.
If you are concerned about your salt intake or do not like prosciutto you can sub in grilled chicken.
What to look for when buying prosciutto
When looking for prosciutto you want to get a brand that is minimally processed. Avoid brands that have any added sugar, nitrates, or other preservatives. The only ingredients listed should be pork and salt.
If you can find an organic brand that is the best option. One way of knowing the quality of the meat is by getting a brand with an EU-protected designation of origin certification (PDO).
Where to buy prosciutto
Proscuitto can be found at most grocery stores. Usually in the deli or in the meat section. It can also be found at specialty stores like the Italian deli or gourmet markets. These may be a good place to get a wider variety of products.
Ingredients needed for a prosciutto salad
There are just a few ingredients needed to make this arugula prosciutto salad. They include the following:
- Prosciutto
- Arugula
- Zucchini
- Pear
- Balsamic vinegar
- Extra virgin olive oil
Prosciutto
The most important ingredient in this arugula salad with prosciutto is obviously prosciutto. As the star of the salad, it will give a tasty flavor and enticing texture to the salad.
Arugula
This green lettuce will give your salad a little spice with its slightly bitter and peppery flavor. It will also help to pare down the sweetness of the pear slices (pun intended).
Pear slices
Pear slices add a natural sweetness to savory salads like this one. Their texture can also affect the taste. If you prefer a crispy crunch, choose a firm pear. For a pear that melts in your mouth, choose a softer pear.
Zucchini
Raw zucchini is a favorite in salads thanks to its mild and subtly sweet flavor. It adds some texture and bulk to the meal.
Extra virgin olive oil
I like extra virgin the best. My go-to is a cold- or expeller-pressed oil like cold- or expeller-pressed version. I like to use California Olive Ranch* or Bragg’s Extra Virgin Olive Oil*.
This ingredient adds additional healthy fat to the salad. That fat also creates richness and complexity that makes this recipe so palatable.
Balsamic vinegar
The only other ingredient in this dressing is balsamic vinegar. Balsamic vinegar is made from grapes and with grapes comes natural sugar. So it adds an enticing sweet tangy taste.
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How to make prosciutto salad (step-by-step instructions)
Here is a breakdown of how to make this pear arugula prosciutto salad. Get the full recipe information in the recipe card below.
First, you want to prep your ingredients.
- Rinse the arugula, pat it dry with a towel, remove the stems and rough leaves, and set aside
- Wash and dry the pear then remove the inner core and cut it into slices
- Peel and chop the zucchini into small pieces
- Chop the prosciutto into small pieces
After prepping the ingredients, I like to make the dressing.
Take a small mixing bowl* and place the extra virgin olive oil in it. Then top it off with balsamic vinegar. Mix the olive oil and balsamic vinegar together until it’s well blended. Then set it aside.
In another medium-sized mixing bowl*, add arugula and zucchini.
Then top it with prosciutto and pears.
Toss the salad with dressing until it is well coated.
Finally, serve and enjoy!
Tips for a great prosciutto salad recipe
To ensure you create a fantastic salad, here are some helpful tips to follow:
1. Start with fresh ingredients: Using fresh ingredients is key to achieving a delicious and flavorful salad. Ensure your vegetables and fruits are ripe and in their prime.
2. Handle a soft pear with care: If you choose a softer variety of pear, be cautious when cutting it to prevent it from falling apart. Slice it thinly for better handling.
3. Opt for high-quality prosciutto: Look for high-quality prosciutto that is not past its expiration date. Consider selecting organic, PDO-certified options without added sugar or preservatives. Prosciutto di Parma is renowned as one of the finest varieties worldwide.
4. Choose a quality olive oil: Use cold-pressed or expeller-pressed olive oil to enhance the salad’s flavor. Look for the North American Olive Oil Association seal as an indicator of quality.
5. Select the right balsamic vinegar: Look for balsamic vinegar made primarily from cooked grape must, without caramel coloring or sulfites. This will ensure a rich and balanced flavor for your salad.
6. Dress the salad just before serving: To avoid a limp salad, add the vinaigrette right before you’re ready to enjoy it. This helps to maintain the freshness and crispness of the ingredients.
Recipe additions, substitutions, and variations
If you can’t find an ingredient, looking to further amp up your salad, or just want to switch things up here are some recipe additions, substitutions, and variations.
Additions
Enhance the flavors of your prosciutto salad by exploring additional recipe additions that can elevate its taste. Consider these subtle enhancements:
- Sprinkle a touch of black pepper for a hint of spice.
- Add a delightful crunch with almond slivers, walnuts, pecans, or pine nuts.
- Infuse fresh herbs like basil, mint, thyme, rosemary, or sage for added depth.
- Introduce a pop of color and a sharp sweetness with the inclusion of red onion.
- The addition of lemon will tenderize the prosciutto and add a tart and refreshing taste.
- Add a teaspoon of Dijon mustard for a tangy and somewhat spicy kick
- If you want a sweeter salad you can add a teaspoon of honey or maple syrup.
- Want more savory flavor? Add in minced garlic or shallots. Add a small clove or two. It’s up to you how much flavor you want.
Keep in mind that any additional ingredients you incorporate will impact the overall taste and texture of the salad.
Substitutions
If you are stuck in a bind and can’t find a particular ingredient here are some good substitutions to use in their place.
If prosciutto is unavailable, consider alternatives such as Prosciutto San Daniele, pancetta, coppa, or serrano ham.
Alternatively, forgo the ham altogether and opt for grilled chicken or another protein of your choice.
Spinach, watercress, or mixed greens can be used as arugula substitutes
If pears are not at your disposal, experiment with other fruit options such as apples or nectarines. Additionally, you can venture into crafting a delightful peach prosciutto salad.
Instead of zucchini, you can also use cucumber or celery.
Just know these substitutions will alter the flavor and texture of the salad.
Variations
Looking for ways to customize your prosciutto salad? Here are some suggestions.
The addition of vegan cheese can complex the flavor with its creamy salty goodness. I like feta*, parmesan*, and or mozzarella*. Have no problems with dairy? Feel free to add the regular kind.
Another variation of this recipe is the chicken prosciutto salad. This involves the simple addition of grilled chicken.
If you’re feeling adventurous and have time you can try your hand at crispy prosciutto salad.
Line the prosciutto on a baking sheet and cook it in the oven for 15 minutes at 400 degrees Fahrenheit.
Or if you don’t want to turn the oven on throw it in the air fryer* to get that perfect crunch.
As always any recipe variation will affect the overall product and may stray from the original results.
*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.
What goes well with prosciutto salad
Prosciutto salad is great on its own as a lunch. It can also be enjoyed as an app or a side dish to a bigger meal.
This salad goes great with
- Grilled or roasted chicken
- Grilled shrimp
- Roasted veggies
- Gluten-free pasta with veggies
How to store the prosciutto salad
The salad tastes best on the day it’s made but if you have any leftovers. Here are the details on how to store the remaining salad.
Any salad that is undressed you can place it in an air-tight container. The salad dressing should be put in another container. Both should be put in the fridge. The salad will last up to a week and the dressing can last up to three weeks.
If you have already dressed the salad you want to remove any excess dressing and store it separately. This will prevent it from getting soggy. Put it in the fridge for up to 5 days.
If you have any leftover prosciutto and are wondering, “How long does prosciutto last?” It depends on how it’s stored. Once opened it can last 3 to 4 days in the fridge.
You can also freeze proscuitto to prolong its shelf life. Well-wrapped prosciutto can last up to 3 months in the freezer.
Prosciutto salad common and FAQs
Yes, you can make the prosciutto and pear salad ahead of time, but to ensure freshness, it is best to store each ingredient separately. You can make the dressing ahead of time, but store it separately as well to prevent the ingredients from going bad. You might also want to wait to cut the pears until you are ready to assemble the salad. To prevent the pears from turning brown, you can toss them with lemon juice. Be sure to assemble and dress the salad just before serving.
Uncured organic prosciutto is a type of Italian processed meat made from pork. “Uncured” refers to the fact that it does not contain any additional nitrates, nitrites, and/or other preservatives. Instead, uncured prosciutto is made by dry-salting and air drying with the only ingredients being pork and salt.
Organic prosciutto is a prosciutto that has been made with pork raised according to organic farming practices. This means it was raised without the use of antibiotics, or hormones. This pork is also fed an organic feed that is free from synthetic pesticides and genetically modified organisms (GMOs).
Here are the steps on how to pit and slice a pear:
1. Wash the pear under cool water and remove any dirt or residue with your hands or a vegetable brush*. Pat it dry with a clean towel
2. Place the pear on a cutting board and hold it firmly with one hand keeping your fingertips under your knuckles. Your thumb should also be tucked under your hand.
3. Take a sharp knife and cut off the stem of the pear to create a flat surface.
4. Use a sharp knife to cut off the stem end of the pear, creating a flat surface.
5. Put the flat end so it is standing upright on the cutting board. From the top carefully cut the pear in half lengthwise, following the natural curve of the fruit.
6. Use a spoon or melon baller to scoop out the core and seeds from each half. If the spoon does not do the trick you can also use the tip of a paring knife* to cut out the core.
7. Take one pear half and lay it flat side down on the cutting board. With the knife held parallel to the cutting board, make thin vertical slices across the width of the pear. Then repeat on the other half of the pear.
Now you have pear slices ready for your salad. Be sure to be careful with the knife. If needed you can also wear a knife glove*.
To peel and chop the zucchini into small pieces, you can follow these steps:
1. Cut the ends off so you have a flat surface on each side. Then peel the skin with a * starting at one end in a downward motion to the other side. Rotate and repeat as needed until all the skin is removed.
2. Place the zucchini on the cutting board and slice lengthwise so you have two halves.
3. Then take one of the halves and lay it flat on the cutting board. Place your hand on the zucchini being sure to keep your fingers and thumb under your knuckles. Then cut the zucchini lengthwise gain so you have two pieces. Repeat until you have four pieces of zucchini strips.
4. Take one strip and then cut them crosswise so you have small cubes about an inch long. Release until all the zucchini is cut into small bite-size pieces.
5. Repeat these steps with the remaining zucchini if needed.
Once all the zucchini is chopped set it aside.
Yes, you can add more seasoning to the dressing. Just know that this may alter the flavor of the salad. For a full list of additions to try see the “Notes” section of the recipe card.
More salad recipes you’ll love
- Beetroot Salad with Lupini Beans
- Watermelon Avocado Salad
- Beet & Cucumber Salad with Tahini Dressing
- Peach Spinach Salad
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Equipment used in this recipe*
Here is a list of equipment or similar items used to make this prosciutto and pear salad.
- Cutting Board
- Whisk
- Small Mixing Bowl
- Medium Mixing Bowl
- Measuring Spoons
- Measuring Cups
- Paring Knife
*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.
Prosciutto Salad with Arugula and Pears (recipe card)
Equipment
Ingredients
- 1 medium raw zucchini peeled and chopped into small pieces
- 4 cup fresh arugula
- 4 slices organic uncured prosciutto sliced into pieces
- 1 medium pear pitted and sliced
Salad Dressing Ingredients
- 2 tbsp extra virgin olive oil
- 2 tbsp balsamic vinegar
Instructions
- First, prep your ingredients. Rinse the arugula, pat it dry with a towel, remove the rough leaves, and set aside. Wash and dry the pear. Then remove the inner core and cut it into slices. Peel and chop the zucchini into small pieces. Finally, roughly chop the prosciutto into small pieces. Set these ingredients aside. Next, make the salad dressing.
- Next make the salad dressing.
Salad Dressing Instructions
- In a small bowl add extra virgin olive oil and balsamic vinegar. Mix them together with a whisk. Then set aside.
Instructions for Compiling the Salad
- In a large bowl add arugula, zucchini, prosciutto, and pears.
- Using salad tongs, toss the salad with dressing until well coated. Serve and enjoy!
Video
Notes
Recipe tips
Tips for getting the best salad include:- Start with fresh ingredients: Use ripe and in-season produce for the best flavor.
- Handle soft pears with care: Slice thinly to prevent them from falling apart.
- Use high-quality prosciutto: Look for organic, PDO-certified options without added sugar or preservatives.
- Choose a quality olive oil: Use cold-pressed or expeller-pressed olive oil for the best flavor.
- Select the right balsamic vinegar: Look for balsamic vinegar made primarily from cooked grape must.
- Dress the salad just before serving: This will help to maintain the freshness and crispness of the ingredients.
Additions/substitutions/variations
If you are unable to find an ingredient, want to add more ingredients to your salad, or simply want to switch things up, here are some recipe additions, substitutions, and variations to consider.Recipe additions
Enhance your prosciutto salad with these flavor boosters:- Black pepper
- Sliced or chopped nuts (almond slivers, walnuts, pecans pine nuts, or any of your choice)
- Herbs (cilantro, basil, mint, thyme, rosemary, or sage)
- Red onion
- Lemon juice
- Dijon mustard (teaspoon for a tangy spice)
- Minced garlic or shallots for a more savory taste
- A teaspoon of honey or maple syrup
Substitutions if you can’t find ingredients
If you are unable to find a particular ingredient, here are some good alternatives that you can use.- Prosciutto (Prosciutto San Daniele, pancetta, coppa, serrano ham, grilled chicken, other protein of your choice
- Arugula (spinach, watercress, mixed greens)
- Pear (apple, nectarines, peaches)
Variations of the recipe
Interested in other variations of this prosciutto salad? Here are some ideas.- Add some vegan cheese (feta, parmesan, or mozzarella)
- Add grilled chicken
- Make it crispy in the oven or air fryer
How to Store Leftovers
Storing prosciutto salad:- Undressed salad can be stored in an airtight container in the fridge for up to a week.
- Dressed salad can be stored in the fridge for up to 5 days if the excess dressing is removed.
- Leftover prosciutto can be stored in the fridge for 3-4 days or frozen for up to 3 months.
Nutritional Information
*Disclaimer: Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. The Radiant Root is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Learn more in our disclosure statement.
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This recipe was originally published in April 2021. It has been updated to reflect a clearer outline, new photos, and recipe notes.
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