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Italian Grinder Salad

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Our kitchen has been buzzing ever since we saw the Italian Grinder Salad take over TikTok; and honestly, we think our version is even better. We love how the salty salami and tangy peppers crunch together in every bite; creating that classic sub flavor without the heavy bread. It has quickly become our favorite way to pack in fresh greens while still feeling like we are indulging in a deli treat.

A creamy, zesty chopped salad featuring classic deli meats, provolone, and yellow peppers tossed in a tangy mayonnaise dressing.
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Italian grinder salad in a white bowl with chopped romaine lettuce, rolled salami and pepperoni slices, cubed provolone cheese, cherry tomatoes, yellow bell peppers, and pepperoncini coated in creamy Italian dressing with grated Parmesan and cracked black pepper, served with wooden spoons
Italian grinder salad in a white bowl with chopped romaine lettuce, rolled salami and pepperoni slices, cubed provolone cheese, cherry tomatoes, yellow bell peppers, and pepperoncini coated in creamy Italian dressing with grated Parmesan and cracked black pepper, served with wooden spoons Save it For Later
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Why You Will Love This Italian Grinder Salad

You will fall in love with this recipe because it offers all the bold; savory intensity of a world-class Italian sandwich in a refreshing; low-carb format. It is a reliable crowd-pleaser that stays incredibly crisp; making it a fantastic option for meal prep or a colorful side dish for your next family gathering.

How To Make Italian Grinder Salad

This recipe is a vibrant; chopped medley that mimics the famous "grinder" sub filling by tossing iceberg lettuce with deli meats; cheeses; and a creamy; herb-filled dressing. Originally inspired by the viral social media trend; this salad has earned its place on our table because it perfectly balances rich fats with sharp acidity and a satisfying crunch.

Italian Grinder Salad Ingredients

  • 1 head iceberg lettuce; finely chopped
  • ½ pound Genoa salami; diced
  • ¼ pound pepperoni; sliced into strips
  • 1 cup cherry tomatoes; halved
  • ½ cup yellow bell peppers; chopped
  • ½ cup red onion; thinly sliced
  • ½ cup provolone cheese; cubed
  • ½ cup mayonnaise
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • ½ teaspoon garlic powder
  • Salt and black pepper to taste
Ingredients for Italian Grinder Salad arranged in a 4-panel flat lay on a white marble kitchen counter. Save it For Later

Step by Step Method

  • Chop the base greens
    • Slice the iceberg lettuce into very thin; uniform shreds so the dressing can coat every single piece.
  • Prepare the deli mix
    • Dice the salami; pepperoni; and provolone cheese into bite-sized bits to ensure a bit of everything in every forkful.
  • Whisk the creamy dressing
    • Blend the mayonnaise with red wine vinegar; oregano; and garlic powder until the mixture is tangy and smooth.
  • Toss the vegetables
    • Combine the tomatoes; peppers; and onions in a large bowl with the lettuce and meat mixture.
  • Combine and serve
    • Pour the dressing over the top and stir thoroughly; serving immediately while the lettuce is at its peak crunch.

ANNA'S TASTE TEST

"It tastes exactly like my favorite sandwich but I can eat a whole bowl of it; the yellow peppers are my favorite part!"

Easy Italian grinder salad with chopped romaine lettuce, salami, pepperoni, provolone cheese cubes, cherry tomatoes, and yellow bell pepper strips tossed in creamy Italian dressing with Parmesan and black pepper, served in a white bowl with wooden serving spoons Save it For Later

What Pairs Well With Italian Grinder Salad

This savory salad is the perfect companion for grilled meats or a warm bowl of soup. We especially love serving it alongside our One Pan Parmesan Orzo with Shrimp for a full Italian-inspired feast or even as a refreshing topper for a classic cheese pizza.

Italian Grinder Salad Variations

Italian Sub Salad TikTok

Follow the viral method by adding sliced banana peppers and extra red pepper flakes for a spicy; tangy kick that makes the flavors truly pop.

Italian Grinder Salad Sandwich

Scoop this creamy salad directly into a toasted sub roll or hollowed-out baguette to turn the dish back into its original; iconic sandwich form.

Low Carb Italian Grinder Salad

Keep it keto-friendly by focusing on the meats and cheeses; and ensure your mayonnaise has no added sugars for a perfect high-protein lunch.

Italian Grinder Salad with Burnt Pellet BBQ

Serve this cold salad as a side to smoked meats; the acidity of the dressing cuts through the smoky richness of the BBQ perfectly.

Italian grinder salad with chopped iceberg lettuce, salami, pepperoni, cherry tomatoes, yellow bell peppers, and grated Parmesan cheese tossed in creamy Italian dressing with black pepper seasoning Save it For Later

Equipment

  • Large wooden salad bowl
  • Sharp chef's knife
  • Small whisk for dressing
  • Mom Tip: Use a salad spinner after washing your lettuce; dry leaves are the only way to keep the dressing from becoming watery!

Storage / Make Ahead / Serving Tips

Refrigeration Advice

Store the chopped ingredients and the dressing in separate containers; it will stay fresh for up to two days in the fridge.

Make Ahead Steps

You can chop the meats and peppers ahead of time; but wait to shred the lettuce until you are nearly ready to serve to keep it from wilting.

Serving Temperature

This salad is best served very cold; if you are bringing it to a picnic; keep it in a chilled cooler until the very last second.

Top Tips for Best Italian Grinder Salad

The real secret to a professional grinder salad is in the shred; you want the lettuce to be almost as fine as slaw so it soaks up the creamy mayo dressing. I always recommend using a high-quality red wine vinegar; as the sharp acidity is what balances out the salty fats of the salami and pepperoni. If the salad feels a bit heavy; add a splash of cold water or extra vinegar to the dressing to loosen it up. Finally; Anna suggests adding a handful of croutons right at the end if you miss that bread crunch; it’s our favorite little kitchen hack!

Italian Grinder Salad Frequently Asked Questions

Can I use a different lettuce?

Iceberg is traditional for that crunch; but romaine works as a sturdier alternative if you need it to sit longer.

How many calories are in this salad?

A standard serving of this creamy Italian chopped salad is approximately 320 to 380 calories.

Can I make this without mayonnaise?

Yes; you can use a Greek yogurt base or a traditional oil and vinegar dressing for a lighter version.

Simple Food With Big Family Smiles

We hope this bowl of crunchy; savory goodness brings a little deli-style magic to your home today. If you are looking for more weeknight wins; you simply must try our warming Street Corn Chicken Chili; our easy One Pan Parmesan Orzo with Shrimp; or even the bold flavors of our Chili Chicken Thighs!

Share your Italian Grinder Salad! Tag us @HannahCooking with #ItalianGrinderSalad; we’re dying to see your version and hear about your homemade kitchen stories!

⭐️ Rate this Italian Grinder Salad recipe and let us know what twists or ingredients you used!

Looking for other recipes like Italian Grinder Salad? Try these:

Italian grinder salad in a white bowl with chopped romaine lettuce, rolled salami and pepperoni slices, cubed provolone cheese, cherry tomatoes, yellow bell peppers, and pepperoncini coated in creamy Italian dressing with grated Parmesan and cracked black pepper, served with wooden spoons Save it For Later

Italian Grinder Salad

A creamy, zesty chopped salad featuring classic deli meats, provolone, and yellow peppers tossed in a tangy mayonnaise dressing.
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Course: Dinner, Side Dish
Cuisine: American
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4 people
Calories: 350kcal
Cost: $15

Equipment

  • 1 Chef's knife (For fine shredding)
  • 1 Large mixing bowl (For tossing)
  • 1 Small whisk (For dressing)

Ingredients

  • 1 head iceberg lettuce - finely shredded
  • ½ pound Genoa salami - diced
  • ¼ pound pepperoni - sliced into strips
  • 1 cup cherry tomatoes - halved
  • ½ cup yellow bell peppers - chopped
  • ½ cup red onion - thinly sliced
  • ½ cup provolone cheese - cubed
  • ½ cup mayonnaise
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • ½ teaspoon garlic powder

Instructions 

  • Wash and shred the iceberg lettuce into thin ribbons to ensure a crunchy base for the salad.
  • Dice the salami, pepperoni, and provolone cheese into small, uniform bits for a balanced flavor in every bite.
  • Whisk the mayonnaise, red wine vinegar, oregano, and garlic powder in a small bowl until the dressing is smooth.
  • Combine all the vegetables and meat in a large bowl and toss with the dressing until fully coated.
  • Serve the salad immediately in chilled bowls to keep the ingredients crisp and refreshing for your family.

Notes

Shred the lettuce very thinly to mimic the texture of a traditional sub filling. Toss the salad just before serving to maintain maximum crunch.

Nutrition

Serving: 280g | Calories: 350kcal (18%) | Carbohydrates: 8g (3%) | Protein: 14g (28%) | Fat: 28g (43%) | Saturated Fat: 9g (56%) | Polyunsaturated Fat: 8g | Monounsaturated Fat: 6g | Cholesterol: 45mg (15%) | Sodium: 920mg (40%) | Potassium: 210mg (6%) | Fiber: 2g (8%) | Sugar: 3g (3%) | Vitamin A: 15IU | Vitamin C: 40mg (48%) | Calcium: 150mg (15%) | Iron: 1.2mg (7%)

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