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Trang chủ » Italian Grinder Salad – Low-Carb Chopped Sub Salad in 10 Minutes

Italian Grinder Salad – Low-Carb Chopped Sub Salad in 10 Minutes

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I fell in love with this Italian Grinder Salad the moment I tried it—it’s like a deconstructed sub in a bowl.

Every bite bursts with crunchy lettuce, savory deli meats, melty cheese, and a tangy, creamy dressing that coats each piece perfectly.

Whether you’re craving a light lunch or a hearty side, this salad delivers all the familiar comforts of a grinder sandwich—without the bread.

Why You’ll Love This Italian Grinder Salad

Low-Carb Twist on a Classic – All the flavors of your favorite grinder sandwich, minus the carbs

Ultra-Versatile – Swap meats, cheeses, or veggies to fit your taste or what’s in your fridge

Speedy Prep – Ready in just 10 minutes, perfect for busy weeknights or impromptu gatherings

Meal-Prep Friendly – Keep dressing and salad components separate for up to 2 days to prevent sogginess

What You’ll Need (Ingredient Highlights)

Iceberg Lettuce – Extra-crisp base; swap for Romaine or your favorite crunchy green

Mayonnaise & Red Wine Vinegar – Creamy-tangy duo forms the classic grinder dressing

Garlic & Parmesan – Minced garlic and grated Parmesan add depth and umami to the dressing

Oregano & Red Pepper Flakes – Italian seasoning notes with optional heat

Salami & Turkey – Chopped hard salami and deli turkey bring savory protein

Provolone Cheese – Diced for melty, creamy pockets throughout

Tomatoes, Red Onion & Pepperoncini – Juicy, sharp, and piquant mix-ins that elevate every forkful

Pro Tips Before You Start

Prep Veggies & Meats Evenly: Chop all ingredients into similar–sized pieces for a balanced bite every time.

Dress Last: Toss lettuce with dressing just before serving to keep leaves crisp.

Customize the Heat: Omit red pepper flakes or swap pepperoncini for banana peppers for milder flavor.

Try Different Cheeses: Mozzarella, Colby Jack, or Swiss work great if you’re out of provolone.

Toast to Transform: Turn into a sandwich by piling the tossed salad onto a toasted hoagie roll.

How to Make Italian Grinder Salad

Whisk the Dressing
In a large bowl, combine ¾ cup mayonnaise, 1 Tbsp red wine vinegar, 1 tsp minced garlic

⅛ cup grated Parmesan, 1 tsp dried oregano, ½ tsp salt, ¼ tsp black pepper, and ⅛ tsp red pepper flakes (optional).

Stir until smooth and creamy.

Layer the Salad
Add ¼ cup sliced red onion, ½ cup chopped pepperoncini, 1 cup diced tomato

½ cup diced provolone, ½ cup chopped salami, and ½ cup chopped turkey to the dressing.

Toss with Lettuce
Top with 1 head chopped iceberg lettuce.

Gently toss until every piece is coated in the dressing.

Serve Immediately
Transfer to a serving bowl or platter.

Garnish with extra Parmesan or oregano, if desired.

What to Serve With This Salad

Garlic Bread – Crispy, buttery slices perfect for scooping up any stray dressing

Chicken Wings – Spicy or BBQ-style wings for a bold protein pairing

Buttered Noodles – Simple sides like buttered egg noodles complement the tangy salad

Variations / Substitutions

Meat Swap: Ham, roast beef, pepperoni, or capicola instead of turkey and salami

Veggie Boost: Add diced cucumber, shredded carrots, or bell peppers for extra crunch

Cheese Change: Mozzarella, Colby Jack, or Swiss if provolone isn’t on hand

Dairy-Light: Use plain Greek yogurt instead of mayo for a lighter dressing

Storage & Make-Ahead Tips

Separate & Store: Keep dressing in a sealed jar and salad components in an airtight container for up to 2 days in the fridge.

Assemble When Ready: Toss just before serving to prevent the lettuce from wilting.

Not Freezer-Friendly: The fresh veggies and dressing don’t hold up to freezing.

FAQs

Can I use Romaine instead of iceberg?
Yes—Romaine or any crisp lettuce works beautifully.

How spicy is this salad?
Mild by default; omit red pepper flakes and pepperoncini for zero heat.

Is it OK to prep ahead?
Absolutely—just store the dressing and salad separately for up to 2 days.

Can I turn it into a sandwich?
Yes! Pile the dressed salad onto a toasted hoagie roll for a “sub in a tub” experience.

What other dressings work?
Try Italian vinaigrette or a creamy ranch for different flavor profiles.

Does it freeze well?
No—fresh ingredients and creamy dressing will get soggy upon thawing.

Can I make it vegetarian?
Omit the meats and add extra cheese or chickpeas for protein.

Final Thoughts

This Italian Grinder Salad is my go-to when I crave all the flavors of a classic sub—crispy, creamy, tangy, and savory—without the bread.

Quick to assemble and endlessly adaptable, it’s perfect for lunch, dinner, or even a casual get-together.

Give it a try, and keep that dressing on standby—you’ll want to toss everything in it!

Italian Grinder Salad

Yummy Eats Daily
This Italian Grinder Salad transforms your favorite deli sandwich into a bold, tangy, and crunchy chopped salad. With a creamy herbed dressing and classic deli meats, cheese, and pepperoncini, it’s a crave-worthy, no-bread twist on the viral grinder sub.
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Total Time 15 minutes mins
Servings 4
Calories 350 kcal

Ingredients
  

Dressing

  • ¾ cup mayonnaise
  • 1 Tbsp red wine vinegar
  • 1 tsp minced garlic
  • ⅛ cup grated Parmesan cheese
  • 1 tsp dried oregano
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • ⅛ tsp red pepper flakes optional

Salad

  • 1 head iceberg lettuce chopped
  • ¼ cup sliced red onion
  • 1 cup diced tomato
  • ½ cup pepperoncini chopped
  • ½ cup diced provolone cheese
  • ½ cup chopped salami
  • ½ cup chopped deli turkey

Instructions
 

  • In a large bowl, whisk all dressing ingredients until smooth.
  • Add onion, pepperoncini, tomato, provolone, salami, and turkey to the dressing; stir to coat.
  • Top with chopped lettuce and toss until evenly dressed.
  • Serve immediately, garnished with extra Parmesan or oregano if desired.
  • See full steps with tips & photos → https://p4pd.org/italian-grinder-salad/

Notes

  • Make Ahead: Mix dressing and toppings in advance. Add lettuce just before serving to keep crisp.
  • Customizable: Try ham, mortadella, mozzarella, or shredded romaine for variations.
  • Low-Carb Friendly: All the grinder flavor without the bread—perfect for keto or low-carb diets.
  • Serving Suggestion: Pairs well with garlic breadsticks or stuffed into a wrap for a grinder-in-a-tortilla meal.

 

Suggest Another Dish:

  • Garlic Butter Honey BBQ Beef Tacos – Easy & Flavor-Packed
  • Lentil Minestrone Soup – Hearty One-Pot Meal
  • Peach Lemonade Slush – Easy, Icy Summer Drink
  • Pineapple Upside Down Martini – Tropical Dessert Cocktail
  • Easy Chicken Tetrazzini – Creamy Baked Pasta Casserole
  • Magic Lemon Cobbler – Sweet, Tangy & Easy to Make
Chopped Sub Salad Cold Cut Salad Bowl Easy Lunch Meal Prep High Protein Salad Ideas Hoagie Salad Bowl Italian Grinder Salad Low Carb Italian Salad No Bread Deli Salad Sub-Inspired Salad Recipes Viral Grinder Sandwich Salad
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