Italian Sub Salad Recipe

Name: Italian Sub Salad
Prep time: 20 min
Total time: 4 h
Cuisine: Italian
Ingredients: 2 Hearts of Romaine, Shredded; 1/2 lb of Salami, Sliced, Cut into Squares; 1/2 lb of Provolone, Sliced, Cut into Squares; 8oz Package of Marinated Mini Fresh Mozzarella Balls; 1 Cucumber, Sliced Thin; 1 Red Pepper, Sliced into Strips; 1 C of Mild Pepper Rings; 1 White Onion, Sliced into Strips; 1 T Black Pepper; 1 T Dried Basil; 1 C of Parmesan, Cubed; 1/2 lb Pepperoni, Diced; 1 C Red Wine Vinegar (For the Dressing); 1/2 C Olive Oil (For the Dressing); 1 T Garlic Powder (For the Dressing); 1 T Dried Basil (For the Dressing); 1 T Brown Sugar (or a natural sweetener) (For the Dressing); 2 t Kosher Salt (For the Dressing)

Jump to Recipe

Italian Sub Salad is a delicious, refreshing dish that brings the classic flavors of an Italian sub sandwich into a healthy, low-carb salad. Packed with savory meats, creamy cheeses, crisp vegetables, and a tangy homemade dressing, this salad is perfect for lunch or as a side dish at dinner. Whether you’re trying to eat healthier or simply looking for a unique way to enjoy your favorite sandwich flavors, this Italian Sub Salad offers a satisfying and flavorful alternative.

Why You’ll Love Italian Sub Salad

Italian Sub Salad is an excellent choice for anyone who enjoys the bold flavors of a traditional Italian sub but wants to cut back on carbs. The salad can easily be customized to fit different dietary preferences—one version uses lettuce as the base, while another incorporates tortellini for those who enjoy pasta. This recipe is versatile, perfect for any occasion, and loved by both low-carb enthusiasts and pasta lovers alike.

Ingredients

For the salad:

Romaine Lettuce: Adds a crunchy and fresh texture to the salad.

Salami: Provides a savory, slightly spicy flavor.
Provolone Cheese: Adds a creamy and slightly tangy flavor.
Marinated Mini Fresh Mozzarella Balls: Gives the salad a smooth, rich texture.

Cucumber: Adds a crisp, refreshing crunch.
Red Pepper: Offers a sweet and slightly tangy flavor.
Mild Pepper Rings: Brings a bit of zesty heat to the dish.

White Onion: Adds a savory, slightly sweet bite.
Black Pepper: Enhances the overall flavor profile.
Dried Basil: Infuses the salad with aromatic, herbaceous notes.

Parmesan Cheese: Provides a sharp, nutty flavor.
Pepperoni: Adds an extra layer of savory, spiced meat flavor.

For the dressing:

Red Wine Vinegar: Adds a tangy base for the dressing.
Olive Oil: Creates a smooth, rich texture.
Garlic Powder: Offers a deep, savory flavor.

Dried Basil: Infuses the dressing with a fragrant herbal note.
Brown Sugar (or a natural sweetener): Adds a touch of sweetness to balance the acidity.
Kosher Salt: Enhances the flavors and brings everything together.

Alternative Ingredient Suggestions

If you’re looking to customize this salad, consider these substitutions:

Swap out salami for capicola or prosciutto for a different Italian flavor.
For a dairy-free version, omit the mozzarella and provolone, and substitute with a vegan cheese alternative.

If you want a more filling option, add cooked chicken or turkey for extra protein.

Step-by-Step Instructions

Begin by preparing the romaine lettuce, shredding it into bite-sized pieces, and placing it in a large bowl.
Next, slice the salami, provolone cheese, and parmesan cheese into squares. Add them to the bowl along with the mini mozzarella balls.

Slice the cucumber, red pepper, and white onion into thin strips, then add them to the salad.
Toss in the mild pepper rings and pepperoni for extra flavor.
Sprinkle black pepper and dried basil over the top of the salad.

For the dressing, whisk together the red wine vinegar, olive oil, garlic powder, dried basil, brown sugar, and kosher salt. Allow the dressing to sit in the fridge for at least 30 minutes to meld the flavors.
Pour the dressing over the salad just before serving or serve it on the side.
Optionally, refrigerate the salad for a few hours or overnight to allow the flavors to marinate.

Tips & Tricks

Chill the salad: For the best flavor, refrigerate the salad for at least 4 hours before serving. This allows the dressing to soak into the vegetables and meats.
Make it ahead: This salad is perfect for meal prep. Prepare it the night before and store it in the fridge to enjoy the next day.
Customize the dressing: Adjust the amount of garlic powder and brown sugar to your taste for a more robust or sweeter flavor.

Pairing Ideas and Variations

Side dishes: Serve your Italian Sub Salad with a side of crispy garlic bread or mini sliders for a more indulgent meal.
Variations: Add tri-colored tortellini to the salad for a pasta version of this dish. For those following a keto or low-carb diet, simply leave out the tortellini and enjoy the fresh vegetable and meat combination.
Storage: Store any leftover salad in an airtight container in the fridge for up to 2 days. If the salad becomes too soggy, you can refresh it with a bit more fresh lettuce or veggies.

Why Italian Sub Salad is a Crowd-Pleaser

This Italian Sub Salad isn’t just a healthier alternative to a traditional sandwich—it’s a versatile dish that everyone will love. With its combination of meats, cheeses, fresh vegetables, and flavorful dressing, it’s ideal for serving at parties, barbecues, or as a family meal. Plus, it can be easily adapted to meet everyone’s dietary needs, making it a fantastic choice for a variety of guests. Whether you’re enjoying the lettuce-based or pasta-filled version, this salad offers the delicious, comforting taste of an Italian sub in a refreshing new way.

Conclusion

Italian Sub Salad is the perfect blend of vibrant flavors and textures, offering a delicious and healthier twist on the classic Italian sub sandwich. Whether you opt for the low-carb version with crisp lettuce or the more indulgent tortellini-filled version, this salad will satisfy your cravings for something fresh, savory, and satisfying. It’s incredibly easy to prepare, customizable, and ideal for any occasion, making it a standout choice for your next meal or gathering.

Enjoy the taste of Italy without the bread, and let this Italian Sub Salad become your new go-to dish for quick lunches or impressive side dishes at your next event.

FAQ

Can I make Italian Sub Salad ahead of time?

Yes, you can prepare the salad ahead of time. It actually improves in flavor after sitting for a few hours or overnight, allowing the dressing to soak into the vegetables and meats. If you add tortellini, it’s best to mix it in just before serving to keep it from becoming soggy.

How long will Italian Sub Salad last in the fridge?

The salad can last up to 2-3 days in the fridge if stored in an airtight container. However, for the best texture and flavor, it’s recommended to eat it within 24-48 hours. If you add tortellini, the salad may become softer over time.

Can I make a vegetarian version of Italian Sub Salad?

Absolutely! You can make a vegetarian version by omitting the meats (salami, pepperoni, and any other cured meats) and adding more cheese or protein-rich ingredients like chickpeas or tofu. You can also incorporate additional vegetables like olives or artichokes for more flavor.

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