Italian Grinder Salad (Chopped Sub Salad) Recipe

I reimagined the viral grinder sandwich as a Low Carb Grinder Salad featuring crunchy lettuce, savory deli meats, provolone and parmesan tossed in a creamy, tangy dressing with a little twist you’ll want to know about.

I know the TikTok grinder craze, and I wanted to make it lighter, so I turned it into a Low Carb Grinder Salad. Big crunchy shredded iceberg lettuce gives the crunch of the roll while chopped Genoa salami brings that salty, spicy bite, its oil coating everything like a guilty secret.

The dressing is creamy and tangy and somehow makes every piece sing, so simple yet it tricks your brain into thinking you’re eating a sub. I bring this to potlucks because people keep asking whats in it, and I kinda enjoy watching them try to guess.

Ingredients

• crunchy iceberg lettuce, mostly water, low cal, adds mild crunch and little fiber.
• Genoa salami has lots of protein and fat, salty savory punch, not super healthy.
• Provolone is creamy, gives calcium and protein, adds a mellow tang and richness.
• Cherry tomatoes are sweet and acidic, vitamin C, juicy bursts that brighten each bite.
• Banana peppers are pickled, sour and tangy, low calorie, add zip without fat.
• Olive oil supplies healthy monounsaturated fats, smooth richness and helps carry flavors.
• red onion brings a sharp bite, crunchy texture and a pungent, slightly sweet aftertaste.
• Parmesan packs umami and salt, small amount boosts savory depth and overall flavor.

Ingredient Quantities

• 6 cups shredded iceberg lettuce (about 1 small head)
• 8 oz Genoa salami, thinly sliced and chopped
• 6 oz capicola or coppa, thinly sliced and chopped
• 6 oz deli ham, chopped
• 4 oz sliced pepperoni, chopped
• 6 oz provolone cheese, sliced into bite sized pieces
• 1/2 cup grated Parmesan cheese, plus 2 tbsp for dressing
• 1 cup cherry tomatoes, halved
• 1 small cucumber, seeded and diced
• 1/2 red onion, thinly sliced
• 1/2 cup banana peppers or pepperoncini, sliced
• 1/2 cup sliced black olives
• 1/2 cup roasted red peppers, chopped
• 2 tbsp chopped fresh parsley (optional)
• 1/2 cup mayonnaise
• 1/4 cup extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 small clove garlic, minced or 1/2 tsp garlic powder
• 1 tsp dried oregano
• 1/2 tsp dried basil
• 1/4 tsp crushed red pepper flakes (optional)
• Salt and freshly ground black pepper, to taste

How to Make this

1. Chop and prep everything: shred the iceberg if it isn’t already, chop the Genoa salami, capicola (or coppa), ham and pepperoni into bite sized pieces, halve the cherry tomatoes, seed and dice the cucumber, thinly slice the red onion, slice the banana peppers or pepperoncini, chop the roasted red peppers, slice or cube the provolone, and drain the olives; toss the optional parsley in a small bowl so it’s ready.

2. Make the dressing: in a medium bowl whisk together 1/2 cup mayonnaise, 1/4 cup extra virgin olive oil, 2 tbsp red wine vinegar, 1 tbsp lemon juice, 1 tsp Dijon mustard, 1 small clove garlic minced (or 1/2 tsp garlic powder), 2 tbsp grated Parmesan, 1 tsp dried oregano, 1/2 tsp dried basil, 1/4 tsp crushed red pepper flakes (optional), and salt and freshly ground black pepper to taste until smooth.

3. Taste the dressing and adjust: if it’s too thick thin with a teaspoon or two of water, if it’s too tangy add a bit more mayo or a pinch of sugar, you want a bright but creamy dressing.

4. Combine the salad base: in a very large bowl add the 6 cups shredded iceberg lettuce, the chopped salami, capicola, ham, and pepperoni, the provolone pieces, the 1/2 cup grated Parmesan, cherry tomatoes, cucumber, red onion, banana peppers, black olives, and roasted red peppers.

5. Toss gently with most of the dressing: add about three quarters of the dressing to the salad and toss with tongs or your hands so everything gets coated; save the rest of the dressing for people who want extra or for serving later.

6. Let it rest for a few minutes: cover and let the salad sit 5 to 10 minutes so the flavors mellow and the dressing soaks in a bit, it really helps the salad not taste flat.

7. Final season and finish: give the salad a final toss, taste and add more salt, pepper or reserved dressing as needed; if you like heat add a pinch more red pepper flakes.

8. Plate and garnish: pile the salad on a serving platter or individual plates, sprinkle any remaining grated Parmesan and the chopped fresh parsley over the top for color.

9. Serve tips: serve chilled or at room temp, if you’re prepping ahead keep the dressing separate and toss just before serving to keep the lettuce extra crisp.

Equipment Needed

1. Sharp chef knife and a paring knife, for chopping meats veggies and cheese
2. Cutting board
3. Very large mixing bowl for the salad
4. Medium bowl for the dressing
5. Whisk plus measuring cups and spoons
6. Tongs or clean hands for tossing and serving
7. Colander or small sieve to drain olives and roasted peppers
8. Serving platter or individual plates and a spoon or spatula for the dressing

FAQ

Italian Grinder Salad (Chopped Sub Salad) Recipe Substitutions and Variations

• Iceberg lettuce: swap for romaine hearts, mixed salad greens, or shredded cabbage — gives more crunch or a bit more flavor
• Genoa salami: use soppressata, hard salami, or turkey salami if you want something leaner
• Provolone cheese: substitute with mozzarella, fontina, or even a sharp cheddar for more bite
• Mayonnaise: replace with plain Greek yogurt, a mix of yogurt plus olive oil, or avocado mayo for a lighter dressing

Pro Tips

1) Dry and drain aggressively: excess water from tomatoes, roasted peppers or olives will water down the dressing and make the lettuce limp, so pat everything dry with paper towels before tossing.

2) Let the meats and cheese warm up a bit at room temp for 15 to 20 minutes, its simple but the flavors open up and the salad tastes way better than when everything is fridge cold.

3) Emulsify the dressing for a silkier coat by whisking the mayo and mustard first, then slowly adding the oil or just shake it in a jar, taste and tweak acidity with a pinch of sugar or extra lemon if it seems flat.

4) Prep smart: keep the dressing separate if you need to make ahead, chop and store components individually, then toss just before serving so the lettuce stays crisp and the salad looks fresh.