• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pure and Simple Nourishment
  • About
    • Meet Dr. Erin Carter
    • My Food Philosophy
    • Press and Publications
    • Contact
  • Free Resources
  • Recipes
    • Holidays
      • Fall
      • Thanksgiving
      • Christmas
    • Breakfast
    • Main Course
    • Dessert
    • Sauces and Dips
    • Side Dish
    • Drinks
    • Vegetables
    • Snack
    • Meat and Fish
    • Recipe Wrap-Ups
    • SCD
    • GAPS
    • Whole30
    • AIP
    • Vegan
    • Paleo
    • Dairy-Free
    • Gluten-Free
    • Low FODMAP
    • Refined-Sugar-Free
  • Health
    • Health Information
    • Book Club
  • Nutrition
  • Favorites
    • Books
    • Tools
    • Skincare
  • Work With Me
    • Services
    • Skin Care Quiz
    • Contact
  • Skin Care
  • Weekly Workouts
menu icon
go to homepage
  • Summer
  • Recipes
  • Health Information
  • Meet Dr. Erin Carter
  • Services
    • Facebook
    • Instagram
    • Pinterest
    • TikTok
  • subscribe
    search icon
    Homepage link
    • Summer
    • Recipes
    • Health Information
    • Meet Dr. Erin Carter
    • Services
    • Facebook
    • Instagram
    • Pinterest
    • TikTok
  • ×
    Home » Recipes » Vegetables

    The Best Italian Grinder Salad Recipe (aka easy chopped sub)

    Modified: Jan 31, 2025 • Published: Jan 27, 2024 by Dr. Erin Carter • This post may contain affiliate links • Leave a Comment

    98 shares
    • Share
    • Tweet
    Jump to Recipe Print Recipe
    A large blue bowl filled with salami, chopped lettuce, tomatoes, peppers and red onion.
    A grinder salad in a large blue bowl made with chopped lettuce, tomatoes, peppers and red onion.

    You are going to love this Italian grinder salad recipe. This quick and easy version of the classic Italian sub sandwich is full of flavour and is so easy to make. This meal salad has gone viral on TikTok for good reason - it's so delicious!

    A large blue bowl with a grinder salad in it made with shredded lettuce, grape tomatoes, salami and banana peppers.
    Table of Contents
    • Why you will love this recipe:
    • Key ingredients and substitutions:
    • How to make:
    • Top tip:
    • Variations and add ins:
    • How to serve:
    • How to store:
    • Frequently asked questions:
    • Other recipes you will love:
    • Recipe

    Why you will love this recipe:

    • The flavour! This salad has all the amazing flavors of a classic Italian grinder sub sandwich, but with a fresh and vibrant twist that your taste buds will love. It's no wonder this has become a viral recipe on Tik Tok and social media.
    • It's quick and easy to make with simple ingredients that you can find at any grocery store including iceberg lettuce, tomatoes, red onion, salami and ham.
    • This healthy salad makes a great meal and is a great option for busy weeknight meals.
    • The creamy dressing takes this loaded salad to the next level. It has the most incredible flavour - a little sweet, a little tangy and totally smooth and creamy!
    • This grinder sub salad is gluten-free and can easily be made dairy free be simply omitting the cheese or using your favorite dairy-free cheeses.
    • The homemade dressing on this salad can be used to make other salads too! It's so darn good.
    • It's the perfect summer salad to serve at picnics, barbecues, tailgates, parties or anytime.

    Key ingredients and substitutions:

    You should be able to find all of these simple ingredients at your local grocery store. For the exact measurements refer to the recipe card at the bottom of the post.

    The ingredients needed to make a grinder salad plus its dressing separated into bowls including red onion, lettuce, chopped tomatoes, mayonnaise, mustard, maple syrup and salami.
    • Iceberg lettuce - iceberg lettuce forms the base of this delicious salad. You could easily use other types of crunchy lettuce such as romaine lettuce or even cabbage if you prefer. 
    • Grape tomatoes or cherry tomatoes- these little tomatoes add a nice touch of sweetness and a beautiful red color to this salad recipe. If you don't have cherry tomatoes you could also use tomato slices instead.
    • Pepperoncini peppers or serrano peppers - these banana peppers add a little heat to the salad to give it that extra bit of punch. If you don't like spicy food you can simply omit this from the recipe or reduce the amount you use. If you don't like spicy things you could swap these for sweet bell peppers instead.
    • Salami - a classic Italian deli meat, salami helps add protein to this chopped salad. You could swap this for other Italian meats or savory deli meats. 
    • Prosciutto or ham - another deli meat that is used to add even more flavour and protein to this hearty salad.
    • Provolone cheese - cheese adds even more flavour and helps makes this an even more hearty salad. You could swap this for other types of cheese such as Swiss cheese, cheddar cheese, Colby jack cheese, feta cheese or mozzarella cheese. 
    • Mayonnaise - this is used to help make the creamy Italian dressing that tops this delicious grinder salad. You can use either homemade mayonnaise to make this creamy mayo based dressing or your favorite store bought mayonnaise. 
    • Red wine vinegar - tangy red wine vinegar helps make the most amazing dressing for this tasty grinder salad. 
    • Dijon mustard - this helps add even more flavour to the creamy salad dressing that tops this delicious colourful salad.
    • Maple syrup - to add the perfect amount of sweetness to the delicious creamy dressing while keeping it refined sugar free. 
    • Spices: sea salt, ground black pepper, Italian seasoning and garlic powder are all you need to complete the tangy dressing for this colorful salad.

    How to make:

    Step one:

    First, add the shredded lettuce and the other salad ingredients to a large bowl.

    A large blue bowl with salami, chopped tomatoes, chopped red onion and chopped banana peppers in it.

    Step two:

    Then place all the dressing ingredients into a large jar or mixing cup and stir or shake it well until the dressing is smooth and creamy.

    A large measuring cup with a salad dressing in it with a spoon in it.

    Step three:

    Now pour the dressing over the salad. 

    A large blue bowl with chopped tomatoes, salami, chopped red onion, chopped banana peppers with a dressing poured over the food items.

    Step four:

    Lastly, mix everything well until the salad ingredients are evenly coated in the dressing. Then enjoy!

    A large blue bowl with a salad in it made with chopped lettuce, baby tomatoes, salami and chopped banana peppers.

    Top tip:

    To keep the salad as crisp and fresh as possible, add the dressing just before serving. This prevents the lettuce mixture from getting soggy.

    Variations and add ins:

    • To make this salad dairy free: simply omit the cheese. You could also use a lactose free cheese instead of you are lactose intolerant.
    • Feel free to add other ingredients to this salad - some of my favorite additions include chopped cucumber, pickles, sauerkraut, and hemp seeds or hemp hearts.
    • You could easily change the deli meats used in this salad to use up whatever you have in the fridge.
    • If you don't like spicy ingredients omit the peppers from the recipe.
    • If you love cheese you can top this salad with some shaved parmesan cheese. 
    • For even more heat add some red pepper flakes to the dressing.
    • You could turn this into an Italian grinder pasta salad by adding some cooked noodles to it.
    • Feel free to change up the dressing on this salad. I also love using my dill pickle salad dressing.

    How to serve:

    This salad is best served right after it's prepared. If the dressing is left on the salad too long the lettuce will get soggy and wilted. If you want to prepare this salad ahead of time I recommend assembling the salad and storing it until you are ready to serve and then adding the dressing right before serving.

    How to store:

    If you want to store this salad for later I recommend preparing the salad without the dressing and storing it in an airtight container overnight. Then add the dressing when you are ready to serve.

    A large blue bowl with a chopped green salad in it with serving spoons in it.

    Frequently asked questions:

    Is this salad vegan?

    No this is not a vegan grinder salad recipe because it contains meat.

    Is this a low carb salad?

    This grinder salad has 16 grams of total carbs per serving with 3 grams of fiber and 13 net carbs so it is not a low carb or keto salad.

    Other recipes you will love:

    • Asian cucumber salad
    • Healthy broccoli salad
    • Healthy Asian coleslaw
    • Kale and apple salad
    • Healthy potato salad

    Since you made it this far we are basically best friends so be sure to follow me on Instagram, Pinterest, TikTok and Facebook where I share even more recipes and healthy living tips! And don’t forget to leave this recipe a star rating before you go!

    Recipe

    An Italian grinder salad in a large blue bowl topped with cherry tomatoes, chopped banana peppers and parmesan cheese.

    Grinder Salad

    This is the best Italian grinder salad recipe! This healthy salad is super crunchy and the creamy, tangy dressing gives it so much flavour.
    5 from 3 votes
    Print Pin Rate
    Course: Dinner, Lunch, Salad
    Cuisine: Italian
    Diet: Diabetic, Gluten Free, Low Salt
    Prep Time: 15 minutes minutes
    Total Time: 15 minutes minutes
    Servings: 6
    Calories: 280kcal
    Author: Dr. Erin Carter

    Equipment

    • Large bowl

    Ingredients

    Salad Ingredients

    • 1 head iceberg lettuce, finely chopped or shredded
    • 2 cups chopped grape tomatoes or cherry tomatoes
    • 1 cup red onion, chopped
    • 1/3 cup pepperoncini peppers or serrano peppers, chopped
    • 100 grams prosciutto, sliced
    • 100 grams salami, sliced

    If you tolerate dairy:

    • 1/2 cup provolone cheese, cut into pieces

    Dressing Ingredients

    • 1/2 cup mayonnaise
    • 2 tablespoon dijon mustard
    • 2 tablespoon red wine vinegar
    • 2 tablespoon maple syrup
    • 1 tablespoon Italian seasoning
    • 1/2 teaspoon garlic powder
    • 1/2 teaspoon salt
    • 1/2 teaspoon pepper

    Instructions

    • Add all of the salad ingredients to a large salad bowl.
    • Place all the dressing ingredients into a large jar or mixing cup and stir or shake it well until smooth.
    • Pour the dressing over the salad.
    • Mix everything well until the salad is coated evenly in the dressing.
    • Serve and enjoy!

    Notes

    1. Nutritional values are an estimate and will vary depending on the exact ingredients used. 
    2. To make this salad dairy free simply omit the cheese. You could also use a lactose free cheese instead of you are lactose intolerant.
    3. If you don't like spicy ingredients omit the peppers from the recipe
    4. You could easily change the deli meats used in this salad to use up whatever you have in the fridge.
    5. Feel free to add other ingredients to this salad - some of my favorite additions include chopped cucumber, pickles, sauerkraut, and hemp seeds or hemp hearts.

    Nutrition

    Calories: 280kcal | Carbohydrates: 16g | Protein: 11g | Fat: 20g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Trans Fat: 0.03g | Cholesterol: 35mg | Sodium: 985mg | Potassium: 458mg | Fiber: 3g | Sugar: 9g | Vitamin A: 1055IU | Vitamin C: 14mg | Calcium: 140mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    A photo of Dr. Erin Carter wearing a floral dress in her kitchen.

    Hi everyone!

    My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialties in both internal medicine and rheumatology, and I believe that food and healthy living are forms of medicine. In my spare time I share health information and delicious, healthy recipes here on Pure and Simple Nourishment.

    More about me

    Summer Recipes

    • A bottle of dill pickle salad dressing with cut up pickles beside it.
      Dill Pickle Salad Dressing with Pickle Juice (so easy!)
    • A lemon lavender cookie on a baking sheet with a bite out of it and surrounded by lemon slices.
      Lemon Lavender Cookies (gluten-free option)
    • Two ginger turmeric shots in glass bottles with white lids surrounded by ginger, turmeric, orange slices and lemon slices.
      Easy Lemon Ginger Turmeric Shots Recipe & Benefits (no juicer)
    • A jar of raspberry chia pudding topped with fresh raspberries and white chia seeds.
      5 Ingredient Raspberry Chia Pudding
    • A jar of chocolate orange overnight oats garnished with orange zest.
      The Best Chocolate Orange Overnight Oats
    • A bowl of coconut whipped cream.
      Easy Coconut Whipped Cream (vegan, dairy-free)

    Health Info

    • A basket of lavender flowers with the title Uses For Dried Lavender beside it.
      22 Ways to Use Dried Lavender
    • A woman getting a facial with the title Natural Alternatives to Botox above her head.
      11 Natural Alternatives to Botox
    • A before and after photo of keratosis pilaris with the title "how to heal keratosis pilaris with diet" over it.
      How I healed my Keratosis Pilaris with Diet
    • An arm with before and after photos of keratosis pilaris with the title "How I healed my keratosis pilaris naturally" beside it.
      How I Healed My Keratosis Pilaris (KP) Naturally

    Popular Recipes

    • A paleo apple pie bar with a bite out of it and pieces of cooked apples beside it.
      Healthy Apple Pie Bars (gluten-free, vegan & paleo)
    • A gluten free burger in a bun with lettuce, tomato and ketchup.
      The Best Gluten-Free Burgers Recipe (so juicy!)
    • A loaf of gluten free chocolate chip banana bread cut into pieces.
      The Best Gluten-Free Chocolate Chip Banana Bread (dairy free & paleo)
    • A paleo chocolate chip zucchini muffin with a bite out of it.
      Gluten-Free Chocolate Chip Zucchini Muffins (dairy-free & paleo)
    • A bowl of Whole30 asian coleslaw with dressing being poured on it.
      The Best Healthy Asian Coleslaw Salad
    • A jar of berry cheesecake overnight oats topped with fresh berries with a spoon in it.
      The Best Berry Cheesecake Overnight Oats

    Footer

    featured on:

    Sign up for emails and updates!

    Sign me up!
    • Privacy Policy
    • Accessibility Policy
    • Contact
    • Services
    • ↑ back to top

    Some of the links on this website are affiliate links whereby we make a small percentage if you purchase the product through that link. It does not cost you anything extra and helps us keep this website running. As an Amazon associate we earn a small percentage from qualifying Amazon purchases.

    Copyright © 2025 Pure & Simple Nourishment - Powered by Feast+

    98 shares
    98 shares

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required