This Italian Grinder Salad is a big, bold delicious take on the deli sandwich made with crunchy lettuce plus yummy deli meats, tangy pepperoncini and delicious creamy and tangy dressing. Great for a quick lunch or a hearty dinner, it’s packed with all the favorite grinder flavors, only in a crunchy, fresh salad uniform!
If you're seeking for even more delicious low carbs meals, I recommend trying out my Ranch Pasta Salad, Spicy Diavola Pizza Recipe With Hot Salami, and Homemade French Bread Pizza In The Air Fryer.
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Grinder Salad
A Grinder Salad is basically a deconstructed version of the classic Italian grinder sandwich, with all those signature bold flavors realized in fresh, crunchy form. It’s made with shredded lettuce, deli meats such as salami and turkey, provolone or mozzarella cheese and pepperoncini. The dressing, a creamy, zesty blend of mayo, vinegar, garlic and seasonings that pulls it all together, is the real star of the salad.
What drives this salad to such heights is the balance of textures and flavors — savory meats, tangy cheese, crisp vegetables and a rich, mildly spicy dressing. It’s a nice low-carb sub replacement with all the flavor and none of the bread. Simple to make and infinitely customizable, the Grinder Salad is great for meal prep, quick lunches or a great dinner.
Why You’ll Love This Recipe
- Classic Grinder Tastes Without the Bread – Have the scrumptious combo of deli meat, cheese and zippy dressing in a easy, low-carb, no-bread format.
- Crunchy, Creamy, Flavor-Packed – There’s crisp lettuce, and tangy pepperoncini, so you get crunch and creaminess and flavor from the dressing.
- Quick, Easy, and Meal-Prep Friendly – The salad comes together in a matter of minutes and can be kept in the fridge, so it works well for busy lunches or make ahead meals.
Key Ingredients
- Romaine or Iceberg Lettuce – The crunchy and refreshing base that brings everything together and adds texture. It offers a light, neutral backdrop that offsets the assertive ingredients.
- Red Onion — Imbues a crisp, tangy sweetness that adds depth to the salad. It also provides some bite, which balances the smoky and spicy notes.
- Smoked Turkey – A lean protein with a deep, smoky flavor that gives depth but isn’t too heavy. It’s a savory counterpoint to the spicy chorizo.
- Chorizo — The most powerful ingredient, which packs a smoky, spicy and tangy wallop. It adds depth and a little warmth, making each bite exciting.
- Tomatoes — Juicy and slightly sweet, they lend freshness and offset the saltiness of the meats and cheese. Their acidity also adds brightness to the overall flavor.
- Banana Peppers – They add a zesty kick that enhances the smoky and savory ingredients. They also add a juicy, pickled counterpoint.
- Cheese (Provolone, Mozzarella, or Parmesan) – Adds creamy, melty, or salinity that rounds out the flavors. Provolone provides mild sharpness, mozzarella gives it creamy balance, and Parmesan offers nutty, umami-rich lilt.
Dressing Ingredients
- Mayonnaise – This creamy base is what gives the dressing its rich, smooth texture and ensures even coating of all the salad ingredients.
- Vinegar or Apple Cider Vinegar– This ingredient adds a tangy acidity that cuts the richness of the mayo and brightens up the entire recipe.
- Oregano – Adds an earthy, slightly peppery flavor; connects to classic Italian flavors.
- Salt – Brings out all the flavors, helping the dressing to taste brighter and more complete.
- Black Pepper – Provides a little heat and depth without muddling the other spices.
- Garlic Powder – Adds warmth and savory depth to the overall seasoning.
- Banana Pepper Juice — Adds a zesty, slightly sweet and tangy kick that brightens the dressing and disappears into the banana peppers in the salad.
Instructions To Make Italian Grinder Salad
- Prep the Ingredients — Chop the romaine or iceberg lettuce into bite-size pieces. Slice the red onion, smoked turkey, chorizo and banana peppers very thin. Mince the tomatoes and grate or chunk the cheese.
- Make the Dressing – In a medium bowl, whisk together the mayonnaise, vinegar, oregano, salt, black pepper, garlic powder and banana pepper juice until smooth and combined.
- Assemble the salad — In a large bowl, combine the chopped lettuce, red onion, smoked turkey, chorizo, tomatoes, banana peppers and cheese.
- The Dressing – Drizzle the dressing over the salad and toss the salad until evenly coated. Adjust seasoning if needed.
- Serve & Enjoy – Transfer to serving plates and enjoy immediately.
Variations & Substitutions
- Protein Swap – Use grilled chicken instead of smoked turkey, roast beef or even tuna for a different flavor profile. If you want a vegetarian option, use chickpeas or marinated tofu.
- Spice Level Adjustment — Substitute pepperoni for the chorizo for a milder salad. If you like heat, include crushed red pepper flakes or diced jalapeños.
- Cheese Options – Feta for some tang, sharp cheddar for contrast, or fresh mozzarella for something milder and creamy.
- Lighter Dressing Variation — Use Greek yogurt for mayo and keep it creamy but with less fat, or olive oil for a vinaigrette-style version.
- Extra Crunch & Texture – Croutons for stressful crunch, sunflower seeds for nutty heft, avocado for creamy, buttery texture.
Pro Tips
- Chill Your Ingredients — For the crispiest, freshest salad, keep everything — lettuce, veggies, meats — cold right until the moment of assembly. It improves the texture and makes each bite even more refreshing.
- Slice Thinly Everything — Slicing the turkey, chorizo, onions and banana peppers into thin strips so you have delicious bites of each flavor with every forkful. An even chop also aids in dressing distribution.
- Let It Sit Before Serving — Add the dressing to the salad and let it sit for 5-10 minutes. This integrates the flavors for a more concentrated and tasty morsel.
- Make It Meal-Prep Friendly – Keep the dressing in a separate container and combine it right before serving, to ensure the lettuce stays crisp. Chop up ingredients in advance for quick, easy meals all week!
Storage
Keep leftovers in an airtight container in the refrigerator for up to 2 days, with the dressing stored separately to preserve freshness. If the salad is already dressed, expect a little wilting — revive it with fresh lettuce before serving. For maximum deliciousness, prepare ingredients in advance but mix before serving to maintain crunch and flavor!
Frequently asked questions
Yes! To maintain its freshness, store the chopped ingredients separately and mix them right before you serve. Store the dressing in a separate container and add it at mealtime, to avoid sogginess. It’s a wonderful option for meal prepping or quick lunches as you can pre prep ahead!
Absolutely! Just do without the cheese or replace it with something dairy-free, such as nutritional yeast or plant-based cheese. This dressing can also be made dairy free by simply using a vegan mayo. Everything else is naturally dairy free!
A grinder is an Italian-style sandwich, like a sub or a hoagie, usually filled with deli meats, cheese, lettuce, tomatoes and a zesty dressing. It’s famous for its bold flavors and crispy, toasted bread. The Grinder Salad captures all those glorious flavors and turns them into a fresh, crunchy, bread-free meal!
If you tried this Italian Grinder Chopped Salad (Sub Salad) or any other recipe on my website, please feel free to leave a 🌟 star rating and let me know how it goes in the 📝 comments below. And remember to tag me on Instagram!
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Recipe
Italian Grinder Chopped Salad (Sub Salad)
INGREDIENTS
For the Salad:
- 4 cups Romaine or Iceberg Lettuce
- ½ Red Onion
- 6 oz Smoked Turkey
- 4 oz Chorizo
- 1 cup Tomatoes
- ½ cup Banana Peppers
- ½ cup Provolone or Mozzarella Cheese chopped
For the Dressing:
- ¼ cup Mayonnaise
- 1 ½ tablespoon Vinegar
- 2 tablespoon Banana Pepper Juice
- 1 teaspoon Oregano
- ½ teaspoon Garlic Powder
- ½ teaspoon Salt
- ½ teaspoon Black Pepper
INSTRUCTIONS
- Prep the Ingredients — Chop the romaine or iceberg lettuce into bite-size pieces. Slice the red onion, smoked turkey, chorizo and banana peppers very thin. Mince the tomatoes and grate or chunk the cheese.
- Make the Dressing – In a medium bowl, whisk together the mayonnaise, vinegar, oregano, salt, black pepper, garlic powder and banana pepper juice until smooth and combined.
- Assemble the salad — In a large bowl, combine the chopped lettuce, red onion, smoked turkey, chorizo, tomatoes, banana peppers and cheese.
- The Dressing – Drizzle the dressing over the salad and toss the salad until evenly coated. Adjust seasoning if needed.
- Serve & Enjoy – Transfer to serving plates and enjoy immediately.
Joy Carter says
This recipe is such a game changer! It’s like enjoying an Italian sub but in salad form, which makes it feel so much lighter. I can already picture myself whipping this up for meal prep—it’s fresh, simple, and so vibrant. Love it!
Jennifer Clark says
I am seriously impressed by how easy this salad looks to make! Chopping everything sounds like such a fun kitchen project. Plus, the dressing ingredients sound super tasty; I’m sure it adds just the right kick to the whole dish. Yum!
Hope Foster says
Oh wow, this Grinder Salad is right up my alley! I love the idea of skipping the carbs without sacrificing taste. Plus, who doesn't love a salad that's loaded with all that flavor? I'm excited to experiment with different meats and cheeses in it!
Lena Ford says
I am so intrigued by this salad! The way you described the crunchy lettuce and savory meats makes my mouth water. It's perfect for a quick lunch or dinner, and I appreciate how customizable it is. Definitely adding this to my meal prep list!
Darcy Ross says
'Adorably Low Carb'—I absolutely love that phrase! This Italian Grinder Salad seems like an ideal solution for anyone wanting to enjoy flavorful meals without the guilt of carbs. I'm definitely going to try this as part of my healthy eating plan!
Jasmine Bell says
'Simple To Make' is music to my ears—especially on busy days when I need something quick yet satisfying! This salad seems like a perfect option that doesn’t compromise on taste or healthiness. Excited to give it a shot soon!
Shelby Howard says
This Italian Grinder Salad sounds absolutely delicious! I love how it's a low-carb alternative while still packing in all those vibrant flavors. The combination of deli meats and cheeses with that creamy dressing just sounds like a flavor explosion. Can't wait to try it!
Luna Sanders says
'The finest sub sandwich without the hoagie roll'? Count me in! This Italian Grinder Salad looks so colorful and inviting; it's bound to brighten up any lunch table. Plus, it's perfect for sharing with friends at gatherings—what’s not to love?
Lisa Evans says
'Flavorful' doesn’t even begin to describe what’s happening here with all these ingredients! I’m loving how you can customize based on personal preferences; it really allows for creativity in the kitchen. Can't wait to bring some of my own twist into this recipe!