Quick & Easy Chopped Italian Sub Salad Recipe

This chopped Italian sub salad recipe is a lower calorie version of a classic grinder sandwich! Made with crunchy lettuce, salami, peppers, mozzarella, and a tangy dressing, this 10 minute lunch is one you’ll make over and over again! 

This colorful salad combines a variety of flavors for the perfect quick lunch! We like to use a vegetable chopper to make this recipe super quick and easy! 

We also mixed in chickpeas for a little extra protein, and they definitely added a great texture to the salad.

Chopped Italian Sub Salad Ingredients

• 5 cups romaine lettuce
• 1 cup cherry tomatoes, quartered
• 1 cup chopped cucumber
• 1 cup chopped marinated artichoke hearts
• 1 cup chopped banana peppers or pepperoncinis
• ¼ cup diced red onion
• 1 cup cubed mozzarella
• 15oz can chickpeas, drained and rinsed
• ½ lb. salami sliced 1/8″ thick and then cut into 1/4″ ribbons
• Parmesan cheese (optional – for topping the salad)

Italian Dressing

• 2 to 3 medium cloves garlic, minced
• ¼ cup extra virgin olive oil
• ¼ cup red wine vinegar
• 2 tablespoons lemon juice
• 2 tablespoons dried oregano
• 1 tablespoon Dijon mustard
• 1 and 1/2 teaspoons kosher salt
• 1 teaspoon Honey
• ¼ teaspoon ground black pepper

How to Make a Chopped Italian Grinder Salad

1. To make your Italian chopped salad, start by preparing your ingredients.
2. Then place the lettuce in a large bowl. Top with mozzarella, salami, chickpeas, artichokes, cucumber, pepperoncinis, tomatoes, and red onion.
3. Whisk your dressing together in a small bowl.
4. Top the salad with your homemade dressing. You can also top with Parmesan cheese if you’d like.

This Italian chopped salad combines the best of both worlds with a lower calorie option of your favorite classic grinder sandwich!

Love this recipe? You may also like:

• • Spaghetti Pic Pac (Picchi Pacchiu)
  • Mediterranean Pasta with Fresh Tomatoes & Olives
  • Blue Zone Farro Salad with Chicken & White Beans
  • Sicilian Spaghetti Aglio e Olio

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Yield: 5 Servings

Chopped Italian Grinder Salad

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This Italian chopped salad combines the best of both worlds with a lower calorie option of your favorite classic grinder sandwich!

Prep Time 10 minutes

Total Time 10 minutes

Ingredients

• 5 cups romaine lettuce
• 1 cup cherry tomatoes, quartered
• 1 cup chopped cucumber
• 1 cup chopped marinated artichoke hearts
• 1 cup chopped banana peppers or pepperoncinis
• ¼ cup diced red onion
• 1 cup cubed mozzarella
• 15oz can chickpeas, drained and rinsed
• ½ lb. salami sliced 1/8″ thick and then cut into 1/4″ ribbons
• Parmesan cheese (optional - for topping the salad)

Italian Dressing

• 2 to 3 medium cloves garlic, minced
• ¼ cup extra virgin olive oil
• ¼ cup red wine vinegar
• 2 tablespoons lemon juice
• 2 tablespoons dried oregano
• 1 tablespoon Dijon mustard
• 1 and 1/2 teaspoons kosher salt
• 1 teaspoon Honey
• ¼ teaspoon ground black pepper

Instructions

1. To make your Italian chopped salad, start by preparing your ingredients.
2. Then place the lettuce in a large bowl. Top with mozzarella, salami, chickpeas, artichokes, cucumber, pepperoncinis, tomatoes, and red onion.
3. Whisk your dressing together in a small bowl.
4. Top the salad with your homemade dressing.

Notes

You can also top with Parmesan cheese if you'd like.

This salad is best fresh, but it can be served the next day when placed in an airtight container in the refrigerator.

Nutrition Information:

Yield:

5

Serving Size:

1
Amount Per Serving: Calories: 565Total Fat: 36gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 24gCholesterol: 68mgSodium: 2304mgCarbohydrates: 37gNet Carbohydrates: 26gFiber: 11gSugar: 10gProtein: 25g

Nutritional information is an approximate and may not be accurate.

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