Italian Sub Salad – Skinnytaste

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Skip the bread and revel in a bowl of this wholesome Italian Sub Salad with salami, chilly cuts and cheese, which takes the indulgence of an Italian hero served as a low-carb salad as an alternative.

Italian Sub Salad

Italian Sub Salad

Whether or not you’re searching for a filling lunch, mild dinner, or standout aspect, this Italian sub salad recipe delivers all the flavour with out the bread. Also referred to as a “sub in a bath” or “chopped sub salad,” this simple salad gives a low-carb, protein- wealthy twist on the basic Italian grinder sandwich. It’s a lightweight and hearty salad, good to make forward for the week. Extra related Italian salad recipes you might love are this Broccoli Sub Salad, Antipasto Salad, and Italian Chopped Salad.

tomatoes, red onions, cheese, olives, salami, lettuce, banana peppers

Italian Sub Salad Substances

  • Lettuce: Select crisp iceberg or romaine lettuce as the bottom for this salad.
  • Excessive-Protein Toppings: Layer the salad with thinly sliced deli meats, similar to turkey, Genoa salami, turkey pepperoni, and capicola
  • Cheese: Incorporate a mix of part-skim mozzarella and provolone cheese, or select one or the opposite.
  • Greens: Add shade and texture with cherry tomatoes, purple onions, pepperoncini (or banana peppers), and black olives.
  • Italian Sub Salad Dressing: Additional virgin olive oil, purple wine vinegar, Italian seasoning, minced garlic, kosher salt, and a splash of brine from the pepperoncini

The right way to Make an Italian Sub Salad

This Italian salad recipe is simply two simple steps: make the dressing and put all of the salad elements in a bowl!

  1. Italian Salad Dressing: Whisk oil, vinegar, Italian seasoning, garlic, salt, and pepperoncini brine in a small bowl.
  2. Make the Salad: Put all of the Italian hoagie salad elements in a big bowl. Drizzle the French dressing over the salad when able to eat and toss to coat.
tossing Italian salad

Italian Salad Variations

  • Meat: When you don’t have or like one of many meats, be at liberty to skip it and add extra of one other. Different meats you possibly can use are deli ham, prosciutto, or soppressata.
  • Vegetarian Italian Salad: Skip the meat and add a can of chickpeas for protein.
  • Olives: Swap black olives for kalamata or inexperienced olives.
  • Tomatoes: Substitute cherry tomatoes for sun-dried or grape tomatoes.
  • Onions: Use pickled purple onions.
  • Cheese: Sub recent mozzarella or shredded parmesan.
  • Briny/Pickled Substitutions: As an alternative of pepperoncini, use jarred artichoke hearts or giardiniera, a combination of pickled greens.
  • Greens: Add extra veggies, like cucumber or bell pepper.
  • Herbs: Prime your salad with recent herbs, like basil or oregano.

What to Serve with an Italian Sub Salad

The high-protein salad incorporates a variety of protein from the cheese and meat, making it a satisfying meal. You might eat it with some Italian bread, like focaccia or ciabatta.

Meal Prep

This simple Italian sub salad recipe is nice for meal prep.

  1. Chop all of the elements.
  2. Retailer the meat, cheese, greens, and lettuce in separate containers.
  3. Make the salad dressing in a separate container.
  4. When able to eat it, mix every thing in a single bowl with the lettuce and dig in!


When you hold the parts of this chopped Italian sub salad individually, it’ll final for 4 days. You probably have leftover salad with the dressing on, it’s finest to eat it the day of, however you may retailer it in an hermetic container for a day.

Italian Sub Salad

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Prep: 20 minutes

Prepare dinner: 0 minutes

Whole: 20 minutes

Yield: 4 servings

Serving Dimension: 2 cups

  • 2 tablespoon additional virgin olive oil
  • 3 tablespoons purple wine vinegar
  • 1/2 tablespoon Italian seasoning
  • 1 clove minced garlic
  • 1/4 tsp teaspoon kosher salt
  • 8 cups chopped iceberg or romaine lettuce, chopped
  • 6 ounces skinny sliced turkey, chopped
  • 2 ounces skinny slices genoa salami, chopped from about 6 skinny slices
  • 3 ounces turkey pepperoni, chopped
  • 2 ounces Capicola, chopped
  • 1/3 cup shredded part-skim mozzarella & provolone combine, low moisture
  • 1/3 cup cherry tomato, chopped
  • 1/4 cup purple onion, sliced
  • 1/4 cup pickled pepperoncini or banana peppers, sliced (plus 1 tablespoon brine)
  • 1/4 cup black olives, sliced
  • In a small bowl, whisk olive oil, vinegar, 1/2 tablespoon italian seasoning, garlic, salt and 1 tablespoon brine from pepperoncini.

  • Add a big bowl add the lettuce, turkey, salami, pepperoni, capicola, cheese, tomato, purple onion, pepperoncini and black olives.

  • Drizzle within the dressing when able to eat and toss to coat.

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Serving: 2 cups, Energy: 298 kcal, Carbohydrates: 11.5 g, Protein: 22 g, Fats: 19 g, Saturated Fats: 5.5 g, Ldl cholesterol: 71.5 mg, Sodium: 1573.5 mg, Fiber: 3 g, Sugar: 5.5 g

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