Italian Chopped Sub Salad

Featured in Refreshing Salads.

Skip the bread but keep all the flavors of an Italian sub in this fresh chopped salad. Loaded with meats, cheese, crisp vegetables, and tangy dressing, it's a satisfying low-carb meal ready in 30 minutes.

Clare Greco
Updated on Tue, 21 Jan 2025 13:28:11 GMT
A vibrant salad in a wooden bowl featuring mixed greens, diced chicken, colorful tomatoes, and chunks of pineapple and bell peppers. Pin it
A vibrant salad in a wooden bowl featuring mixed greens, diced chicken, colorful tomatoes, and chunks of pineapple and bell peppers. | recipesim.com

A Fresh Take on the Italian Grinder

My family went crazy for that viral grinder sandwich but I wanted something lighter for everyday meals. This salad version has all those amazing Italian flavors with crisp vegetables and tangy dressing but without the heavy bread. It's become our new favorite lunch that actually keeps us energized through the afternoon.

Not Your Basic Salad

This salad brings back memories of my favorite Italian deli with layers of meat cheese and that perfect tangy dressing. Even my kids who usually push salad around their plates ask for seconds of this one. The combination of flavors and textures makes every bite exciting and it keeps me satisfied way longer than a regular sandwich would.

What You'll Need

  • Italian Meats: Pepperoni, salami, and turkey provide the classic grinder flavor. Swap in capicola or prosciutto for variety.
  • Provolone and Parmesan: Essential for authentic Italian taste.
  • Iceberg Lettuce: Crisp and sturdy, it holds up well to the dressing.
  • Tomatoes, Banana Peppers, and Red Onion: Add freshness and tang.
  • Dressing: A mix of mayo, red wine vinegar, and banana pepper juice for a tangy, creamy base.
  • Seasonings: Oregano, garlic powder, salt, and pepper enhance all the flavors.

Making Your Salad

Prep the Ingredients
Finely chop the lettuce, slice the tomatoes, onions, and banana peppers, and dice the meats and cheeses into bite-sized pieces.
Make the Dressing
In a bowl, mix mayonnaise, red wine vinegar, banana pepper juice, oregano, garlic powder, salt, and pepper until smooth and creamy.
Toss the Salad
Combine the prepared vegetables, meats, and cheeses in a large bowl. Drizzle with the dressing and toss until everything is well coated.
Serve and Enjoy
Transfer to a serving dish, and optionally top with extra Parmesan or banana peppers for garnish. Serve immediately for the best texture and flavor.
A close-up of a colorful salad featuring lettuce, tomatoes, bell peppers, ham, and shredded cheese sprinkled with black pepper. Pin it
A close-up of a colorful salad featuring lettuce, tomatoes, bell peppers, ham, and shredded cheese sprinkled with black pepper. | recipesim.com

Make It Your Own

Sometimes I clean out the deli drawer and toss in whatever meats we have leftover. Adding chickpeas makes it extra filling and last week I tried it with some spicy capicola which gave it an amazing kick. When I'm craving that classic sandwich experience I'll serve it with a slice of warm garlic bread on the side.

My Kitchen Secrets

The secret to making this salad amazing is chopping everything nice and small so you get all those delicious flavors in every bite. If raw onions aren't your thing try soaking them in cold water for about ten minutes. It takes away that sharp bite while keeping their crisp texture.

Planning and Storing

If you're meal prepping keep the dressing and ingredients separate until ready to eat. The salad stays crisp for about a day once dressed. That tangy juice from the banana peppers really makes the dressing special adjust it to your taste. Feel free to switch up the meats and cheeses just keep everything chopped small. I often prep everything the night before then toss it together right before lunch.

Frequently Asked Questions

→ Can I make this salad ahead of time?

You can prep all ingredients ahead and store separately. Mix the dressing separately too, then combine everything just before serving to keep the lettuce crisp.

→ What makes this salad low-carb?

This salad skips the bread from a traditional grinder sandwich. The focus is on proteins and vegetables, making it naturally low in carbohydrates.

→ Can I use different meats or cheese?

Yes, you can customize the meats and cheese to your preference. Ham, capicola, or mortadella work well, and mozzarella can replace provolone.

→ Why use banana pepper juice in the dressing?

The banana pepper juice adds tangy flavor and helps thin the dressing. You can substitute with more vinegar if you don't have pepper juice.

→ How long does the dressed salad keep?

Once dressed, the salad is best eaten within a few hours. The lettuce will start to wilt if stored too long with dressing on it.

Grinder Salad

A hearty low-carb salad featuring chopped deli meats, cheese, fresh vegetables, and creamy Italian dressing. All the flavors of a grinder sandwich without the bread.

Prep Time
30 Minutes
Cook Time
~
Total Time
30 Minutes

Category: Vibrant Salads

Difficulty: Easy

Cuisine: Italian-American

Yield: 5 Servings (5 portions)

Dietary: Low-Carb, Gluten-Free

Ingredients

01 1 head iceberg lettuce, finely chopped.
02 1/2 red onion, thinly sliced.
03 1/3 cup banana peppers, chopped.
04 1 cup grape tomatoes, chopped.
05 1/4 lb salami, chopped.
06 1/4 lb pepperoni, chopped.
07 1/4 lb turkey, chopped.
08 1/4 lb provolone cheese, chopped.
09 1/4 cup Parmesan cheese, grated.
10 1/2 cup mayonnaise.
11 2 tablespoons red wine vinegar.
12 1 teaspoon banana pepper juice.
13 1 teaspoon garlic powder.
14 1 teaspoon dried oregano.
15 1/2 teaspoon salt.
16 Black pepper to taste.

Instructions

Step 01

Add lettuce, onion, banana peppers, tomatoes, meats, and cheeses to large mixing bowl.

Step 02

Mix mayonnaise, vinegar, pepper juice, garlic powder, oregano, salt and pepper until smooth.

Step 03

Pour dressing over salad ingredients and toss thoroughly to combine. Serve immediately.

Notes

  1. Best served immediately after dressing.
  2. Can prep components ahead but dress just before serving.

Tools You'll Need

  • Large mixing bowl.
  • Small bowl for dressing.

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Dairy (provolone cheese, parmesan cheese).
  • Eggs (mayonnaise).

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 450
  • Total Fat: 35 g
  • Total Carbohydrate: 8 g
  • Protein: 28 g