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.
Ingredients
🛒 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
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