If you love the bold flavors of an Italian sub sandwich but want a low-carb alternative, this Italian Sub Salad is the perfect solution! Packed with crisp lettuce, savory deli meats, Roma tomatoes, cheese and a creamy Italian dressing, this salad delivers all the classic sub flavors without the bread.
Whether you’re following a keto diet or just looking for a fresh, delicious meal, this deconstructed sub salad is a must-try!
Why You’ll Love This Italian Sub Salad
🥗 Low-Carb & Keto-Friendly: Skip the bread and enjoy all the best parts of an Italian sub or the TikTok viral grinder sandwich with this Italian Chopped Grinder Salad!
🥗 Customizable: Swap out meats, cheeses, or veggies to make it your own. Add in your favorite deli meats and Italian spices for the perfect flavor.
🥗 Quick & Easy: Ready in just 10 minutes, making it perfect for busy weeknights.
🥗 Great for Meal Prep: Stays fresh in the fridge, so you can enjoy it all week long.
Italian Sub Salad Ingredients
This Italian chopped salad is made with simple ingredients that mimic the taste of a classic Italian hoagie. Here’s what you’ll need:
- Lettuce: Romaine or iceberg for a crisp base. Can sub with mixed greens.
- Deli Meats: A mix of salami, ham, and pepperoni.
- Cheese: Provolone, a classic Italian sub cheese.
- Tomatoes: Roma tomatoes, halved or quartered for a juicy bite.
- Cucumber: Diced cucumber for the perfect crunch.
- Green Olives: Adds a delicious depth of flavor.
- Creamy Italian Dressing: You can use your favorite creamy Italian dressing but this easy vinaigrette dressing and this raspberry vinaigrette dressing are great options as well.
How to Make Italian Sub Salad (Step-by-Step)
Step 1: Prep the Ingredients
Chop the lettuce, meats, cheese, and tomatoes, into bite-sized pieces. Place everything in a large salad bowl.
Step 2: Add the Dressing
In a small bowl or mason jar, whisk together the Italian sub salad and creamy Italian dressing. Shake or stir well until combined.
Step 3: Serve & Enjoy!
Enjoy immediately, or refrigerate for up to 3 days for meal prep.
Substitutions & Optional Additions
Meats for Italian Sub Salad
Enhance your salad with turkey, prosciutto, or spicy capicola for a bold, deli-style flavor.
Fruits & Veggies for Extra Freshness
- Cherry or Grape Tomatoes: Add juicy bursts of flavor.
- Red Onion: Provides a mild crunch and a slight tang.
- Banana Peppers: Deliver the perfect balance of tangy heat.
- Roasted Red Peppers: A smoky-sweet touch that pairs well with Italian flavors.
Boost the Cheesy Goodness
Mix in fresh mozzarella pearls, aged parmesan, or creamy provolone for an authentic, Italian-inspired taste.
Tips for the Best Italian Sub Salad
🔥 Make it Spicy! Add red pepper flakes or spicy Italian sausage.
🥓 Boost the Flavor! Sprinkle with crispy bacon or fresh basil.
🥑 Make it Heartier! Add avocado for extra creaminess.
FAQs
Can I Make This Italian Sub In A Tub Ahead of Time?
Absolutely! This low-carb Italian sub salad is perfect for meal prep. To keep it fresh and prevent sogginess, store the homemade Italian dressing separately in an airtight container and toss it in just before serving. For the crispiest lettuce, keep it in a separate container or bag and add it right before eating.
If you’re prepping this keto-friendly chopped salad for the week, layer the ingredients in a meal prep container with the lettuce on top to keep it from getting wilted. You can also store sliced deli meats, cheeses, and veggies separately to maintain their texture.
This make-ahead Italian sub salad stays fresh in the refrigerator for up to 3 days, making it a great option for quick lunches, easy weeknight dinners, or healthy meal prep ideas.
What’s the Best Dressing for Italian Sub Salad?
A classic creamy Italian dressing is my go-to. Oil & vinegar dressing, creamy Italian or balsamic vinaigrette are great options too.
This Italian Sub Salad is the ultimate way to enjoy your favorite sandwich flavors in a healthy, low-carb, keto-friendly way. Try it today and let me know in the comments what your favorite sub toppings are!
More Low-Carb Recipes You’ll Love
- Low-Carb Cracker Recipe
- Keto Air Fryer Biscuits
- Instant Pot Low-carb Buffalo Chicken Salad
- Keto Antipasto Salad Recipe
Want more recipes? Sign up for the free newsletter and follow along on Pinterest so you never miss another recipe again.
Italian Sub Salad
This Italian sub salad is a low-carb and keto version of an Italian grinder. Flavorful deli meats, cheese, and veggies in a creamy dressing.
Ingredients
- 4 cups romaine lettuce, chopped
- 6 slices ham, chopped
- 6 slices salami, chopped
- 6 slices provolone cheese, chopped
- 1 cucumber, diced
- 1 Roma tomato, diced
- 2 ounces pepperoni, sliced
- 1/4 cup green olives, sliced
- ¼ cup creamy Italian dressing
Instructions
In a large bowl, combine the ingredients. Pour the creamy Italian dressing into the bowl and mix well.
Notes
Add turkey or prosciutto for variety.
Incorporate cherry or grape tomatoes, red onion for a mild crunch and slight tang, and banana peppers for the perfect level of tangy heat.
Add mozzarella or fresh parmesan for a classic touch.
This salad can be made ahead of time; just store the dressing separately and toss before serving to prevent sogginess.
Nutrition Information
Yield
8Serving Size
1Amount Per Serving Calories 267Total Fat 20gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 11gCholesterol 60mgSodium 1174mgCarbohydrates 5gFiber 2gSugar 1gProtein 17g
The nutrition in recipes is calculate by AI, mistakes happen. It is highly recommended to check carb counts to make sure these recipes fit into your diet. Also, if you are following a specific diet or have allergies to certain foods, be sure to do your research on products before considering it safe to consume.
About Thirty Something Super Mom
My journey started after a Crohn's disease diagnosis, inspiring a commitment to well-being. This site shares my distinctive approach to healthy living with my collection of nutritious recipes that boast authentic flavors, mimicking the indulgence of traditional dishes. I love sharing guilt free recipes for low carb, keto, gluten-free, paleo, and the specific carbohydrate diet. I also share tips on natural living, including homemade cleaners and cleaning hacks. I also share my experience as a veterinary technician and pet groomer, to integrate pet health tips, homemade dog food recipes, and grooming insights to ensure your pets thrive.