Italian Sub Salad Two Ways Recipe – Delicious & Healthy

When I first started cooking, I loved creating dishes that were simple, family-friendly, and bursting with flavor. Italian Sub Salad Two Ways is one of those recipes—a twist on a classic favorite. Inspired by the vibrant ingredients I grew up with and my love for fresh, wholesome meals, this salad offers two versatile options: a traditional Italian sub salad and a lighter chicken version. It’s quick, satisfying, and perfect for busy weeknights.

Italian Sub Salad Two Ways

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• Author: Savannah
• Total Time: ~30 minutes
• Yield: 4–6 servings 1x

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Description

A fresh and flavorful twist on the classic Italian sub sandwich, served as two easy salad versions. One is a traditional Italian grinder salad with deli meats and cheeses, and the other is a lighter Italian sub chicken salad. Both are loaded with crisp veggies, tangy dressings, and bold Italian flavors—perfect for lunch, dinner, or meal prep.

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Ingredients

Scale 1x2x3x

🛒 Ingredients (Serves 4–6):

For the Traditional Italian Sub Salad:

• 4 cups chopped romaine or iceberg lettuce

• 1 cup diced tomatoes

• ½ cup sliced cucumber

• ½ cup sliced red onion

• ½ cup sliced bell peppers

• ½ cup sliced black olives

• 6 oz sliced Italian deli meats (salami, ham, capicola)

• 3 oz provolone cheese, cubed or sliced

• 2 tbsp banana peppers (optional for spice)

For the Italian Sub Chicken Salad:

• 2 cups cooked, shredded chicken breast

• 4 cups mixed greens

• 1 cup diced tomatoes

• ½ cup sliced cucumber

• ¼ cup red onion, thinly sliced

• 2 oz shredded mozzarella or provolone

• 2 tbsp sliced pepperoncini or banana peppers

For the Dressing (for both salads):

• ¼ cup olive oil

• 2 tbsp red wine vinegar

• 1 tsp Dijon mustard

• 1 tsp dried Italian herbs

• Salt & pepper, to taste

• Optional: 1 tsp honey for a touch of sweetness

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Instructions

📝 Instructions:

Step 1: Prep Vegetables
Wash and chop all vegetables. Slice onions, cucumbers, and peppers thinly for the best texture.

Step 2: Assemble Traditional Italian Sub Salad
In a large bowl, combine lettuce, tomatoes, cucumbers, onions, bell peppers, and olives. Add sliced deli meats and cheese. Toss lightly with 2–3 tablespoons of dressing. Add banana peppers if desired.

Step 3: Assemble Italian Sub Chicken Salad
In a separate bowl, mix shredded chicken with mixed greens, tomatoes, cucumber, onion, and cheese. Toss with remaining dressing. Add pepperoncini or banana peppers for a mild spicy kick.

Step 4: Serve & Enjoy
Plate salads individually or serve family-style. Optionally garnish with extra Italian herbs or shredded cheese.

Notes

• Make Ahead: Prepare vegetables and chicken ahead of time; assemble salad just before serving for maximum freshness.
• Spicy Option: Add red pepper flakes or sliced jalapeños to either salad.
• Low-Carb: Both versions are naturally low-carb and pasta-free.
• Meal Prep: Store in airtight containers for up to 2 days; keep dressing separate until ready to serve.

• Prep Time: 20 minutes
• Cook Time: 10 minutes (for cooking chicken if needed)
• Category: Salad / Lunch / Dinner
• Method: Fresh / Tossed / No-Bake
• Cuisine: Italian / American

Why You’ll Love This Recipe

Italian Sub Salad Two Ways is a must-try for anyone who loves Italian flavors without the fuss of traditional sandwiches. With two options—a traditional Italian sub salad loaded with deli meats and cheese, and a lighter Italian sub chicken salad—you can enjoy the versatility of a classic sub in salad form. This recipe is quick, easy, and family-friendly, making it ideal for busy weeknights. You can customize it with your favorite veggies, meats, or spice levels, and it works perfectly for meal prep. The crisp romaine, fresh cucumbers, tomatoes, and provolone cheese pair beautifully with zesty Italian dressing. Whether you’re craving a hearty, traditional Italian grinder salad or a lighter, protein-packed chicken salad, this recipe delivers big on flavor and convenience. It’s the perfect solution for those who want a balanced, satisfying meal without spending hours in the kitchen. With Italian Sub Salad Two Ways, you get freshness, flavor, and flexibility in one dish—easy enough for a weeknight dinner but impressive enough for entertaining.

Ingredients for This Recipe

This recipe combines fresh vegetables, savory Italian meats, creamy cheeses, and zesty dressing for two satisfying salad options. You’ll need crisp lettuce, ripe tomatoes, cucumbers, bell peppers, olives, and a choice of Italian deli meats or shredded chicken. The dressing brings everything together with a tangy, herb-infused flavor. Both salads are easy to customize, low-carb, and perfect for meal prep or a quick dinner.

🛒 Ingredients (Serves 4–6):

For the Traditional Italian Sub Salad:
4 cups chopped romaine or iceberg lettuce
1 cup diced tomatoes
½ cup sliced cucumber
½ cup sliced red onion
½ cup sliced bell peppers
½ cup sliced black olives
6 oz sliced Italian deli meats (salami, ham, capicola)
3 oz provolone cheese, cubed or sliced
2 tbsp banana peppers (optional for spice)

For the Italian Sub Chicken Salad:
2 cups cooked, shredded chicken breast
4 cups mixed greens
1 cup diced tomatoes
½ cup sliced cucumber
¼ cup red onion, thinly sliced
2 oz shredded mozzarella or provolone
2 tbsp sliced pepperoncini or banana peppers

For the Dressing (for both salads):
¼ cup olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
1 tsp dried Italian herbs
Salt & pepper, to taste
Optional: 1 tsp honey for a touch of sweetness

How to Make This Recipe

Making Italian Sub Salad Two Ways is simple, fast, and full of flavor. Start by prepping fresh vegetables, slicing cucumbers, onions, and peppers thinly for crunch. For the traditional Italian sub salad, combine romaine, tomatoes, cucumber, bell peppers, olives, deli meats, and provolone, then toss with Italian dressing. For the chicken version, mix shredded chicken with mixed greens, tomatoes, cucumber, onion, and cheese, tossing with the same zesty dressing. Both versions can be customized with peppers or spices for extra flavor.

🛒 Steps:

• Wash and chop vegetables.
• Slice cucumbers, onions, and bell peppers thinly.
• Assemble Traditional Italian Sub Salad: mix lettuce, tomatoes, cucumber, bell peppers, olives, Italian meats, and provolone. Toss with 2–3 tbsp dressing.
• Assemble Italian Sub Chicken Salad: mix chicken, mixed greens, tomatoes, cucumber, onions, and cheese. Toss with dressing.
• Garnish with banana peppers or pepperoncini for spice.
• Serve immediately or store in airtight containers for meal prep.

Expert Cooking Tips

To make Italian Sub Salad Two Ways perfectly every time, choose fresh, crisp vegetables and high-quality Italian meats or chicken. For extra flavor, marinate shredded chicken in a little dressing before adding to the salad. Use thinly sliced onions and bell peppers to ensure each bite is crunchy and well-balanced. Keep dressing separate if preparing ahead to prevent soggy greens. You can also mix cheeses or try a spicy Italian sausage to enhance flavor. Finally, serve immediately for the best texture and freshness.

💡 Expert Tips:

• Use fresh romaine or mixed greens for crisp salads.
• Thinly slice cucumbers, onions, and peppers.
• Marinate chicken in dressing for extra flavor.
• Keep dressing separate for meal prep.
• Add banana peppers or pepperoncini for spice.
• Substitute cheeses or meats to customize your Italian Sub Salad Two Ways.
• Serve immediately to maintain freshness and texture.

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Italian Sub Salad Two Ways is a versatile, flavorful, and family-friendly recipe that transforms the classic sub sandwich into two fresh salads. Quick to prepare, customizable, and packed with bold Italian flavors, it’s perfect for weeknight dinners, meal prep, or entertaining guests. With crisp vegetables, savory meats or chicken, and a tangy dressing, this recipe balances convenience with taste, making it a must-have addition to your weekly meal rotation.