I made a Low Carb Grinder Salad that somehow packs the same crunchy, salty, tangy punch of the viral sandwich and you have to keep scrolling to see it.

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I’m obsessed with this Italian Grinder Salad because it’s crunchy, messy, and actually satisfying in a way salads rarely are. I love how chopped romaine lettuce soaks up that tangy, creamy dressing while Genoa salami and provolone cheese give it real sandwich energy.

It’s a Low Carb Grinder Salad that doesn’t pretend to be boring health food. Lunch doesn’t feel like compromise anymore.

And yeah, it nails those Sandwich Salads Lunch Ideas vibes, big flavors, lots of texture, no bread necessary. I crave it on repeat.

Bright, salty, creamy. Totally irresistible.

I can’t get enough. Not even close.

Nope, never.

Ingredients

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Basically crunchy romaine base.
Plus extra iceberg crunch.
Genoa salami: fatty, savory bite.
Ham: mild, meaty cushion.
Capicola/spicy ham: peppery kick.
Pepperoni: chewy, spicy rounds.
Provolone: creamy, it’s comfort.
Plus Parmesan: salty, nutty sprinkle.
Cherry tomatoes: sweet, juicy pops.
Cucumber: cool, crisp freshness.
Red onion: sharp, zippy punch.
Black olives: briny, mellow rounds.
Banana/pepperoncini: tangy, vinegary bite.
Parsley: bright, herby notes.
Mayonnaise: creamy binder, rich mouthfeel.
Olive oil: silky, fruity sheen.
Red wine vinegar: tart, tangy lift.
Dijon mustard: sharp, little kick.
Italian seasoning: herb mix, classic touch.
Garlic powder: mellow garlic hit.
Kosher salt: brings everything alive.
Black pepper: subtle heat and aroma.
Sugar/sweetener: balances the acidity.

Ingredient Quantities

6 cups chopped romaine lettuce (about 1 large head)

2 cups shredded iceberg lettuce or additional romaine

4 oz thinly sliced Genoa salami, chopped or torn

4 oz thinly sliced ham, chopped

4 oz sliced capicola or spicy ham, chopped

4 oz sliced pepperoni, quartered

6 oz provolone cheese, cut into small cubes or strips

1/4 cup grated Parmesan cheese

1 cup cherry tomatoes, halved

1 cup cucumber, diced (about 1 small cucumber)

1/4 cup thinly sliced red onion

1/3 cup sliced black olives

1/4 cup sliced banana or pepperoncini peppers

2 tablespoons fresh parsley, chopped (optional but nice)

1/3 cup mayonnaise

2 tablespoons extra virgin olive oil

2 tablespoons red wine vinegar

1 teaspoon Dijon mustard

1 teaspoon Italian seasoning (or mix of oregano and basil)

1/2 teaspoon garlic powder

1/2 teaspoon kosher salt, or to taste

1/4 teaspoon freshly ground black pepper

1 teaspoon sugar or preferred sweetener (optional, to balance acidity)

How to Make this

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1. Wash and dry 6 cups chopped romaine and 2 cups shredded iceberg (or extra romaine), then put them in a large bowl so they dont get soggy later.

2. Chop or tear 4 oz Genoa salami, 4 oz ham, 4 oz capicola or spicy ham, and quarter 4 oz pepperoni; add all the meats to the bowl.

3. Cut 6 oz provolone into small cubes or strips and add with 1/4 cup grated Parmesan; toss so the cheeses mix with the meats and lettuce.

4. Halve 1 cup cherry tomatoes, dice 1 cup cucumber, thinly slice 1/4 cup red onion, and add 1/3 cup sliced black olives plus 1/4 cup sliced banana or pepperoncini peppers; fold gently so the tomatoes dont squash.

5. Sprinkle 2 tablespoons chopped fresh parsley over the salad if using, this gives a fresh pop.

6. Make the dressing: whisk together 1/3 cup mayonnaise, 2 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 1 teaspoon Dijon mustard, 1 teaspoon Italian seasoning (or oregano and basil mix), 1/2 teaspoon garlic powder, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper, and 1 teaspoon sugar or sweetener if you want to mellow the acidity. Taste and adjust salt or sugar.

7. Let the dressing sit for 3 to 5 minutes so the flavors marry, then whisk again; the mayo-based dressing will be creamy and slightly tangy.

8. Pour most of the dressing over the salad and toss well to coat everything; keep back a little dressing for anyone who wants extra.

9. Taste and adjust seasoning, add more salt, pepper or vinegar if needed. Sprinkle a bit more grated Parmesan on top before serving.

10. Serve immediately for best crunch, or refrigerate up to an hour if you need to make ahead, but dont dress too far in advance or the lettuce will go limp.

Equipment Needed

1. Large salad bowl for tossing everything so it dont get soggy later
2. Salad spinner or clean kitchen towels to wash and dry the lettuce
3. Cutting board (one for produce, another for meats if you can)
4. Chef’s knife for chopping lettuces, meats and cheeses
5. Paring knife for trimming tomatoes, cucumbers and slicing peppers
6. Measuring cups and spoons for the dressing ingredients
7. Small mixing bowl plus a whisk or fork to make the dressing
8. Salad tongs or large spoon to gently fold and serve the salad

FAQ

Can I make this salad ahead of time? Yes, you can chop and store the veggies and meats separately up to 2 days ahead. Keep the greens dry and the dressing in a sealed jar. Toss everything together right before serving so it stays crisp.

What can I substitute for the deli meats? If you want something lighter, use roasted turkey and honey ham, or omit meats for a vegetarian version and add chickpeas or extra cheese for protein.

How do I make it less salty? Use low sodium meats and cut back on the Parmesan. You can also rinse sliced olives or soak them briefly to remove some salt. Taste the dressing before adding to the salad and adjust salt as needed.

Can I turn this into a family style sandwich instead? Totally. Pile the chopped mix onto Italian rolls, add extra dressing or oil, and press for a quick chopped sub. Works great for parties.

Is there a good way to keep the salad from getting soggy? Dress only what you plan to eat within an hour. If serving later, layer the salad in a bowl with dressing on the bottom, or store ingredients separately and combine just before serving.

How long will leftovers last? Stored in an airtight container in the fridge, leftovers last about 2 days. Cheeses and meats hold up, but lettuce gets limp after that so best to eat sooner.

Italian Grinder Salad (Chopped Sub Salad) Recipe Substitutions and Variations

Genoa salami (4 oz) → turkey salami or thinly sliced roasted turkey for a lighter, less greasy bite; you could also use soppressata for more spice.
Provolone cheese (6 oz) → mozzarella or Monterey Jack if you want a milder melt, or sharp cheddar for a bolder flavor.
Mayonnaise (1/3 cup) → plain Greek yogurt or mashed avocado to cut calories and add creaminess; mix with a little olive oil so it isnt too tangy.
Black olives (1/3 cup) → sliced kalamata or green olives for a brinier, fruitier note; capers also work if you like pops of salty flavor.

Pro Tips

– Pat the lettuce completely dry after washing and keep it chilled until assembly. Any leftover moisture will water down the dressing and make the leaves limp fast.

– Toast or warm the bread if serving with croutons or a roll. A little crunchy bread adds texture and helps soak up extra dressing without getting soggy right away.

– Let the dressing rest for 5 minutes, then taste and tweak it. If it seems sharp, add a pinch more sugar or a splash more oil; if too mild, more vinegar or mustard wakes it up. Make a little extra dressing for people who like it saucy.

– Layer or toss gently so heavy meats and cheese are evenly distributed. If you’re making it ahead, keep the dressing separate and only dress right before serving to keep everything lively and crisp.

Italian Grinder Salad (Chopped Sub Salad) Recipe

Recipe by Sammy Hunter

0.0 from 0 votes

I made a Low Carb Grinder Salad that somehow packs the same crunchy, salty, tangy punch of the viral sandwich and you have to keep scrolling to see it.

Servings

servings

Calories

573

kcal

Equipment: 1. Large salad bowl for tossing everything so it dont get soggy later
2. Salad spinner or clean kitchen towels to wash and dry the lettuce
3. Cutting board (one for produce, another for meats if you can)
4. Chef’s knife for chopping lettuces, meats and cheeses
5. Paring knife for trimming tomatoes, cucumbers and slicing peppers
6. Measuring cups and spoons for the dressing ingredients
7. Small mixing bowl plus a whisk or fork to make the dressing
8. Salad tongs or large spoon to gently fold and serve the salad

Ingredients

6 cups chopped romaine lettuce (about 1 large head)
2 cups shredded iceberg lettuce or additional romaine
4 oz thinly sliced Genoa salami, chopped or torn
4 oz thinly sliced ham, chopped
4 oz sliced capicola or spicy ham, chopped
4 oz sliced pepperoni, quartered
6 oz provolone cheese, cut into small cubes or strips
1/4 cup grated Parmesan cheese
1 cup cherry tomatoes, halved
1 cup cucumber, diced (about 1 small cucumber)
1/4 cup thinly sliced red onion
1/3 cup sliced black olives
1/4 cup sliced banana or pepperoncini peppers
2 tablespoons fresh parsley, chopped (optional but nice)
1/3 cup mayonnaise
2 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon Italian seasoning (or mix of oregano and basil)
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt, or to taste
1/4 teaspoon freshly ground black pepper
1 teaspoon sugar or preferred sweetener (optional, to balance acidity)

Directions

Wash and dry 6 cups chopped romaine and 2 cups shredded iceberg (or extra romaine), then put them in a large bowl so they dont get soggy later.
Chop or tear 4 oz Genoa salami, 4 oz ham, 4 oz capicola or spicy ham, and quarter 4 oz pepperoni; add all the meats to the bowl.
Cut 6 oz provolone into small cubes or strips and add with 1/4 cup grated Parmesan; toss so the cheeses mix with the meats and lettuce.
Halve 1 cup cherry tomatoes, dice 1 cup cucumber, thinly slice 1/4 cup red onion, and add 1/3 cup sliced black olives plus 1/4 cup sliced banana or pepperoncini peppers; fold gently so the tomatoes dont squash.
Sprinkle 2 tablespoons chopped fresh parsley over the salad if using, this gives a fresh pop.
Make the dressing: whisk together 1/3 cup mayonnaise, 2 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 1 teaspoon Dijon mustard, 1 teaspoon Italian seasoning (or oregano and basil mix), 1/2 teaspoon garlic powder, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper, and 1 teaspoon sugar or sweetener if you want to mellow the acidity. Taste and adjust salt or sugar.
Let the dressing sit for 3 to 5 minutes so the flavors marry, then whisk again; the mayo-based dressing will be creamy and slightly tangy.
Pour most of the dressing over the salad and toss well to coat everything; keep back a little dressing for anyone who wants extra.
Taste and adjust seasoning, add more salt, pepper or vinegar if needed. Sprinkle a bit more grated Parmesan on top before serving.
Serve immediately for best crunch, or refrigerate up to an hour if you need to make ahead, but dont dress too far in advance or the lettuce will go limp.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.