This Italian Sub in a Tub recipe is a delicious deconstructed version of a traditional Italian sub sandwich with all the fixings, but served in a salad bowl rather than between bread! It’s a great lower-carb option if you’re craving the flavors of a classic sub, loaded with satiating protein and veggies.
Enjoy the iconic flavors and textures you love in an Italian sub without the carb-heavy bread with this chopped Italian sub salad recipe! It is packed with goodness in every bite, made with savory cured meats, shredded cheese, crisp veggies, and tangy Italian dressing. This easy-to-prep sub in a bowl makes a great light lunch if you split it into two servings or enjoy it as one serving for a heartier meal.
Either way, the mix of proteins, healthy fats, and fibrous vegetables in this chopped sub salad will keep you satiated! This dish is synonymous with an Italian grinder salad, inspired by the grinder sandwich which is also filled with various cured meats, cheese, vegetables, and Italian dressing. It’s a great way to indulge in the flavors you love without the extra carbs! For more low-carb salad recipes, try my keto chicken salad, taco salad, or grilled zucchini salad.
Why You Will Love This Recipe
- Well-rounded. This Italian salad is a delicious low-carb meal with protein and plenty of veggies for a nutritious well-balanced meal.
- Quick & Easy. This grinder salad recipe comes together quickly in one bowl in just 10 minutes, no cooking time is required!
- Flavor-packed. Enjoy the delicious flavors of a classic Italian sub in salad form, from spicy meats and savory cheese to tangy Italian dressing.
Recipe Ingredients
Below are the simple ingredients you will need to make this Italian sub salad recipe. Scroll to the recipe card at the bottom of the page to see the exact amounts for each ingredient.
- Pepperoni: Choose a high-quality pepperoni for the most robust flavor. For easy prep, you can use mini pepperoni slices.
- Salami: I recommend a flavorful salami like Genoa or Italian dry salami for the best savory taste. Use sandwich slices for easier preparation.
- Ham: Use your favorite type of deli ham like Black Forest or honey ham depending on your taste preference. Choose a thinly sliced cut with a good balance of lean meat and fat for the best flavor.
- Lettuce: Romaine is ideal for a crisp, crunchy texture in this grinder salad. Alternatively, you can use iceberg lettuce or butter lettuce.
- Black Olives: Pitted and sliced black olives are best for convenience. Or swap for a different type of olive like kalamata, green olives, or stuffed olives with garlic or cheese.
- Mozzarella: Use high-quality mozzarella for the richest creamy flavor. Alternatively, use provolone cheese for a more dimensional taste, or a blend of the two cheeses for depth of flavor.
- Tomato: I suggest using Roma tomatoes for their sweeter flavor to balance the other savory flavors in this sub salad recipe. Chopped cherry or grape tomatoes also work.
- Peperoncini Peppers: These pickled peppers deliver on zesty and peppery crunch for added texture and a classic Italian experience.
- Italian Dressing: Use your favorite store-bought dressing for easy prep or make your own with olive oil, vinegar, Italian herbs, and spices.
How to Make a Italian Sub in a Tub
Below are photos and recipe steps so you can easily make this grinder salad recipe at home. You will also need a knife, a cutting board, and a large mixing bowl.
- Prepare the meats, lettuce, olives, cheese, tomato, and Pepperoncini peppers.
- Then add them to a large bowl.
- Drizzle the ingredients with dressing and toss them together until well combined. Serve!
Serve
Enjoy this sub in a tub recipe on its own for a light and refreshing lunch or dinner, or serve it alongside additional sides for a full-spread meal like some of our favorite recipes below.
Tips and Tricks
- Chop or slice the ingredients into uniform pieces so you get a bit of everything in each bite and enhance the overall salad grind presentation.
- To ensure this recipe is low-carb, use the recommended 3 tablespoons of Italian dressing, which should be about 5-6 grams of total carbs. Or use a sugar-free Italian dressing if desired.
- Include additional toppings of your choice including bell peppers, banana peppers, pickles, avocado, sliced almonds, sunflower seeds, or fresh herbs like basil, parsley, or oregano.
- To save some money on the deli meats, ask the deli to individually slice the different types you want instead of buying full packages of each.
Recipe FAQ
Yes, this recipe is gluten free when prepared as described.
Leftovers store well if you separate the salad mix from the dressing – transfer the base of the salad and the dressing to separate airtight containers and keep both in the refrigerator for 2-3 days. Simply toss the salad mix with the dressing when you’re ready to serve!
Of course! This recipe is delicious with an Italian dressing or vinaigrette, but you can use any dressing you prefer like balsamic vinegar, red wine vinegar, creamy Caesar dressing, or a tangy lemon-herb dressing.
Yes! There are endless possibilities of how to switch up this recipe. Feel free to mix and match your favorite combination of cold cuts – capicola, prosciutto, and turkey would all be delicious – and cheeses like provolone, feta, or goat cheese. You can also include quinoa, couscous, or croutons if you don’t need the salad to be low-carb.
More Salad Recipes
Italian Sub in a Tub
Ingredients
- 2 oz pepperoni chopped
- 2 oz salami chopped
- 2 oz deli ham chopped
- 2 cups romaine lettuce chopped
- ¼ cup sliced black olives
- ½ cup shredded mozzarella cheese or provolone, or mozz/provolone blend
- 1 Roma tomato chopped
- 2 tbsp sliced pepperoncini peppers
- 3 tbsp Italian dressing ,(low carb)
Instructions
- Prepare the meats, lettuce, olives, cheese, tomato, and pepperoncini peppers. Add them to a large bowl.
- Drizzle with dressing and toss all ingredients together until well combined. Serve!
Notes
- Nutrition was calculated using a sugar free Italian dressing.
- Leftovers store well if the dressing is left off for 2-3 days. After that, the lettuce gets soft.
- This makes 1 large serving or 2 small servings.
