5 from 2 votes

Italian Sub Salad

Toss the bread and dive into this Italian Sub Salad that’s low carb yet loaded with all the delicious flavors you’d find in a restaurant-style sub, perfect for parties and potlucks. Drizzled with homemade Italian vinaigrette, this salad is a flavorful way to elevate your salad game!

Italian sub salad in a wooden bowl


If you are a fan of Italian subs but don’t want the extra carbs, you’re in luck. This Italian sub salad makes for a fantastic meal without consuming all that bread. It is packed full of fresh veggies, delicious meats, tangy pepperoncini peppers, provolone cheese, and more. This hearty salad packs all the flavors you crave from your favorite deli sandwich. 

This Italian sub salad is the perfect addition to your weekly meal plan. It also serves well at parties and potlucks. The best part? It is super easy to make and is ready in what seems like no time. No matter the reason or the season, this fantastic salad will become a family favorite.

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Why You’ll Love Italian Sub Salad

  • Easy to Make: This Italian salad is super simple to make. It takes only 30 minutes to put together and uses ingredients usually found at your local grocery store. In no time, you will be enjoying this fantastic homemade salad without having to exert a tonne of effort. 
  • Versatility: The versatility of this recipe allows for plenty of customization. The ingredients and ratios can easily be adjusted to suit your preferences. It is a versatile salad option for several different occasions. 
  • Healthy Option: This Italian sub salad recipe is a healthy alternative to your favorite sandwiches. It contains many fresh vegetables and reduces the carbs you consume without compromising flavor. 
  • Perfect for Gatherings: This recipe can serve 4-6 people, making it a fantastic option for get-togethers or potlucks. If you require a bigger salad to serve more people, the recipe can easily be doubled or even tripled if necessary. 
  • Well-Balanced: The salad achieves a well-balanced combination of flavors and textures. The crispness of the greens, the saltiness of the olives and cheeses, the savory meats, and the tangy dressing all come together to create a fantastic experience in every bite.

Ingredients

The full printable recipe card with measurements and instructions is found at the bottom of the post.

  • Salad greens (such as romaine, iceberg, and arugula)
  • Sliced black olives
  • Halved cherry tomatoes
  • Sliced cucumber
  • Cubed ham
  • Mini pepperonis
  • Sliced pepperoncini peppers
  • Sliced provolone cheese
  • Diced red bell peppers
  • Diced red onion
  • Quartered salami
  • Torn fresh basil leaves
  • Grated Parmesan cheese
  • Extra-virgin olive oil
  • Red wine vinegar
  • Minced garlic
  • Dijon mustard
  • Dried oregano
  • Salt and black pepper
Ingredients to make Italian Sub Salad.
Ingredients to make Italian Sub Salad dressing.

How to Make Italian Sub Salad

  • Step One: Wash and dry the salad greens thoroughly. Tear or chop them into bite-sized pieces and place them in a large salad bowl.
  • Step Two: Add the rest of the salad ingredients except for the Parmesan cheese into the bowl with the salad and mix.
  • Step Three: In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, minced garlic, Dijon mustard, dried oregano, salt, and black pepper until well combined.
  • Step Four: Drizzle the dressing over the salad and gently toss everything together until the ingredients are evenly coated with the dressing.
  • Step Five: Sprinkle the grated Parmesan cheese over the top of the salad. This adds a burst of flavor and a touch of saltiness.
  • Step Six: Divide the Italian sub salad among serving plates. It’s ready to be enjoyed as a satisfying meal or a side dish. You can also serve it with some crusty Italian bread or garlic bread on the side for an extra treat.
Steps to make Italian Sub Salad.

Equipment Needed

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    What to Serve with Italian Sub Salad

    While this salad is a complete meal, it goes well with several sides to make it even heartier.

    Variations and Substitutions

    • Vegetarian Version: You can omit the meat for a vegetarian version of this Italian sub salad. Add extra vegetables like artichoke hearts, roasted red peppers, or grilled zucchini to make it heartier.
    • Dressings: You can easily substitute the homemade Italian dressing to customize the flavor of your salad. Try a creamy Italian dressing, balsamic vinaigrette, or a lemon herb dressing. 
    • Vegan Options: Replace the meats and cheeses with plant-based alternatives. Use vegan Parmesan cheese or nutritional yeast. This recipe can easily be made completely vegan. Just pay attention to the ingredients you choose. 
    • Tomato Variation: This recipe calls for fresh tomatoes, but you can always use sundried tomatoes. This will create a fun twist on the salad with a unique flavor. 
    • Spicy Kick: Add a spicy kick to your salad by adding red pepper flakes into the dressing or tossing some banana peppers in with the other vegetables. This will add a delicious level of heat to the salad.
    Italian sub salad in a wooden bowl.

    Storage Instructions

    Leftovers of this delicious salad are rare because of its deliciousness. If you find yourself in the unlikely situation where you have to store your salad, there is a way. You will want to keep the salad and the dressing separately. If stored mixed, you will end up with a soggy salad.

    Store your undressed salad in an airtight container for 2-3 days. The dressing can also be put into an airtight container and stored in the fridge for up to two weeks. 

    Can I Freeze?  

    No, it’s not recommended to freeze the Italian sub salad. It’s best enjoyed when freshly made or stored in the refrigerator for a short period. 

    Recipe Tips and Tricks

    • Use Fresh Ingredients: When making this salad you will want to ensure that you are using the freshest ingredients possible. This will make sure that the vegetables are crisp and the deli meats are flavorful. You want a nice fresh lettuce mixture as the base for your Italian salad recipe.
    • Prep Ahead: Wash and chop vegetables in advance for quicker assembly. Store them in airtight containers in the refrigerator until ready to use.
    • Balanced Flavors: Taste the dressing before adding it to the salad. Adjust salt, pepper, or other seasonings to achieve a well-balanced flavor.
    • Serve Chilled: For the most refreshing experience, ensure that the salad ingredients and dressing are well-chilled before serving.
    • Mix Just Before Serving: Toss the salad with the dressing just before serving to prevent the greens from wilting. You want to ensure your vegetables are still crisp and fresh tasting. 
    Italian sub salad in a bowl with a wooden spoon.

    Other Names

    • Grinder Sub Salad
    • Italian BMT Salad
    • Italian-Inspired Chopped Salad
    • Submarine Sandwich Salad
    • Italian Hoagie Salad
    • Mixed Greens Italian Salad
    • Deconstructed Italian Sub
    • Italian Grinder Salad
    • Antipasto Salad
    • Italian Cold Cut Salad

    Can I Use a Different Dressing?

    • Yes absolutely. You can use several different types of dressing for this easy salad. 
    • Balsamic Vinaigrette: A classic balsamic vinaigrette adds a sweet and tangy flavor to the salad.
    • Creamy Ranch: A ranch dressing can be a delicious alternative if you enjoy creamier dressings.
    • Lemon Herb Dressing: Create a light and refreshing dressing with lemon juice, olive oil, and favorite herbs like parsley or dill.
    • Honey Mustard Dressing: Add a touch of sweetness and tanginess with a honey mustard dressing.
    • Italian Dressing Variations: Experiment with Italian dressings, such as creamy Italian or a sun-dried tomato vinaigrette.
    • Basil Pesto Drizzle: Drizzle the salad with basil pesto for a burst of herby and garlicky goodness.
    • Red Pepper Vinaigrette: Blend roasted red peppers with olive oil and vinegar for a unique and flavorful dressing.

    Can I Make Ahead?

    Absolutely. This salad and the dressing can all be ahead of time. Just make sure to leave the dressing and the salad itself apart before you are ready to serve. Store your prepared salad in an airtight container separate from the dressing and toss together when ready to serve. 

    Salad Recipes

    Italian sub salad in a wooden bowl.

    FAQ

    How long does this recipe take to make? 

    Making this fun salad takes about 30 minutes from start to finish. It is perfect for busy weeknights, creating a delicious main course in what seems like no time. 

    Can I double this salad recipe? 

    This salad serves 4-6 but can easily be doubled or even tripled if you are serving a crowd. Keep in mind, though, you may need a bigger bowl. 

    Italian Recipes

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    5 from 2 votes

    Italian Sub Salad

    Created by Stacie Vaughan
    Servings 4
    Prep Time 30 minutes
    Total Time 30 minutes
    Toss the bread and dive into this Italian Sub Salad that's low carb yet loaded with all the delicious flavors you'd find in a restaurant-style sub, perfect for parties and potlucks. Drizzled with homemade Italian vinaigrette, this salad is a flavorful way to elevate your salad game!

    Ingredients
     
     

    For the Salad:

    • 6 cups salad greens (such as romaine, iceberg, and/or arugula)
    • ½ cup black olives sliced
    • ½ cup cherry tomatoes halved
    • ½ cup cucumber sliced
    • ½ cup ham cubed
    • ½ cup mini pepperonis
    • ½ cup pepperoncini peppers sliced
    • ½ cup provolone cheese sliced
    • ½ cup red bell peppers sliced
    • ½ cup red onion diced
    • ½ cup salami quartered
    • ¼ cup fresh basil leaves torn
    • ¼ cup grated Parmesan cheese

    For the Dressing:

    • ¼ cup extra-virgin olive oil
    • 2 tbsp red wine vinegar
    • 1 clove garlic minced
    • 1 tsp Dijon mustard
    • 1 tsp dried oregano
    • Salt and black pepper to taste

    Instructions

    • Wash and dry the salad greens thoroughly. Tear or chop them into bite-sized pieces and place them in a large salad bowl.
    • Add the rest of the salad ingredients except for the Parmesan cheese into the bowl with the salad and mix.
    • In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, minced garlic, Dijon mustard, dried oregano, salt, and black pepper until well combined.
    • Drizzle the dressing over the salad and gently toss everything together until the ingredients are evenly coated with the dressing.
    • Sprinkle the grated Parmesan cheese over the top of the salad. This adds a burst of flavor and a touch of saltiness.
    • Divide the Italian Sub Salad among serving plates. It's ready to be enjoyed as a satisfying meal or a side dish. You can also serve it with some crusty Italian bread or garlic bread on the side for an extra treat.

    Nutrition

    Calories: 436kcal | Carbohydrates: 10g | Protein: 18g | Fat: 37g | Saturated Fat: 11g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 20g | Trans Fat: 0.2g | Cholesterol: 53mg | Sodium: 1279mg | Potassium: 477mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1775IU | Vitamin C: 57mg | Calcium: 228mg | Iron: 2mg

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

    Course Salad
    Cuisine American
    Keyword Italian sub salad

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    5 from 2 votes (2 ratings without comment)

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