Italian Sub Salad Recipe
Description:
This Italian Sub Salad brings all the bold, savory flavors of a traditional Italian sandwich into a fresh, low-carb bowl. Packed with salami, ham, provolone, fresh veggies, olives, and a zesty Italian dressing, it’s the perfect hearty salad for lunch, dinner, or meal prep.
Total Time:
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4
Ingredients:
For the Salad:
1 cup romaine lettuce, chopped
1 cup iceberg lettuce, chopped
100g salami, sliced into strips
100g deli ham, sliced
100g provolone or mozzarella, cut into strips
1 cup cherry tomatoes, halved
½ red onion, thinly sliced
½ cucumber, sliced
¼ cup banana pepper rings (optional but classic!)
¼ cup black or green olives, sliced
1 tbsp fresh parsley or oregano (optional)
For the Italian Dressing:
3 tbsp olive oil
1 tbsp red wine vinegar
1 tsp Dijon mustard
½ tsp garlic powder
½ tsp dried oreg
¼ tsp chili flakes (optional
Salt and pepper, to taste
Juice of ½ lemon
Instructions:
Make the Dressing:
In a small bowl or jar, whisk together olive oil, vinegar, mustard, garlic powder, oregano, lemon juice, salt, pepper, and chili flakes. Set aside.
Prepare the Salad Base:
In a large mixing bowl, combine romaine and iceberg lettuce as your base.
Add the Toppings:
Layer on the salami, ham, cheese, tomatoes, onion, cucumber, banana peppers, olives, and herbs.
Toss & Serve:
Drizzle with dressing just before serving and toss well to combine. Garnish with extra oregano or a sprinkle of Parmesan if desired.
Optional Add-Ons:
Croutons (if not avoiding carbs)
Pepperoncini instead of banana peppers
A hard-boiled egg for extra protein
Nutritional Information (Per Serving):
(Estimated for 1/4 of recipe)
Calories: ~350 kcal
Protein: ~18g
Carbohydrates: ~7g
Fat: ~28g
Fiber: ~2g
Net Carbs: ~5g
Sugar: ~3g
Sodium: ~950mg
Nutritional values may vary depending on brands and portions used.
Frequently Asked Questions:
Q: Can I make this salad ahead of time?
A: Yes! You can prep everything ahead and store the salad and dressing separately. Add dressing only when ready to eat to avoid sogginess.
Q: What other meats can I use?
A: Turkey, prosciutto, capicola, or roast beef are great alternatives or additions.
Q: Is this salad keto-friendly?
A: Absolutely! Just skip croutons or high-carb veggies and stick to the protein, cheese, and dressing.
Q: Can I make this vegetarian?
A: Yes — replace meats with marinated chickpeas, roasted red peppers, or grilled tofu for a satisfying vegetarian version.
Q: What’s the best cheese substitute?
A: If provolone isn’t available, try mozzarella, fon
tina, or cheddar for a twist.