Italian Grinder Salad (Chopped Sub Salad)

This Italian Grinder Salad is a low carb take on the viral TikTok grinder sandwich! Packed with crisp shredded lettuce, savory deli meats, provolone, parmesan, and that signature creamy grinder dressing, it’s fresh, tangy, and full of crunch. Every bite delivers the same bold flavor you’d expect from a loaded deli sub just without the bread.

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It’s quick to toss together for a weeknight dinner, makes a colorful dish for potlucks, and stores well for meal prep lunches. So if you’ve been craving the classic grinder but want something lighter, this salad is the answer.

You’ll also love my Fruit Salad Ideas, Deviled Egg Potato Salad, and Cucumber Tomato Salad for more fresh, crowd-pleasing dishes.

Ingredients & Substitutions

One of the things I love about this salad is how flexible it is. It borrows from the grinder sandwich playbook but leaves plenty of room for customization. Here’s a closer look at what I use and why it works:

The Base

• Shredded iceberg lettuce: Nothing beats the crunch. Romaine can work, but iceberg is what gives this salad its signature deli-shop feel.

The Meats

• Genoa salami: Adds that classic Italian grinder punch of flavor.
• Smoked ham: Balances the saltiness with a subtle sweetness.
• Pepperoni or capicola: Totally optional, but if you like a little spice, this is where to bring it in.

I usually ask the deli to slice them thin, then cut into strips so they blend easily with the salad instead of clumping together.

The Cheese

• Provolone: Mild and creamy, but still distinct. Some people prefer mozzarella, but provolone gives that nostalgic grinder bite.

The Vegetables

• Red onion: Sliced paper-thin for a sharp, sweet crunch.
• Tomatoes: Cherry or grape tomatoes halved work beautifully—they’re juicy without making the salad soggy.
• Banana peppers: Tangy and slightly spicy, they make the salad pop.

The Dressing

Here’s where the magic happens:

• Mayonnaise: Gives the dressing its creamy body.
• Red wine vinegar: Cuts through the richness.
• Olive oil: Adds smoothness.
• Garlic, oregano, salt, pepper: The flavor backbone.
• A pinch of sugar: Just enough to balance the acidity.

Sometimes I also sneak in a dash of grated Parmesan for a salty, nutty kick.

The Secret Behind Its Flavor

What makes this salad sing isn’t just the ingredients—it’s the way they interact. The dressing has that creamy-tangy balance, the lettuce delivers crunch, and the cured meats and cheese bring savory depth. But here’s the real trick:

Chop everything small and evenly.

It’s tempting to leave big slices of tomato or thick chunks of salami, but the magic of this salad is when each forkful gives you a little bit of everything—the lettuce, a sliver of onion, a bite of cheese, a ribbon of meat. It’s like all the flavors harmonize instead of competing.

Another little secret? Letting it rest for about 15 minutes before serving. The lettuce softens just slightly, and the meats and cheese absorb the dressing, almost like they’re marinating. The first time I skipped this step, it was good—but the second time, after letting it sit, it was phenomenal.

How To Make This Recipe

Here’s exactly how I pull it together in my kitchen.

Step 1: Prep the base.
Shred your iceberg lettuce and place it in a large mixing bowl. It should be fluffy and crisp, like the lettuce in a deli sub.

Step 2: Slice the meats and cheese.
Take your salami, ham, and provolone, and cut them into thin strips. Think of the size of sandwich toppings but slightly smaller—you want them to mix easily with the lettuce.

Step 3: Chop the veggies.

Slice the red onion as thin as you can (a mandoline works wonders here). Halve the cherry tomatoes. Drain the banana peppers and slice them into rings if they aren’t already.

Step 4: Make the dressing.
In a small bowl, whisk together mayonnaise, red wine vinegar, olive oil, garlic, oregano, salt, pepper, and just a pinch of sugar. It should be creamy but pourable, with a tang that makes you want to dip your finger in for a taste.

Step 5: Assemble.

Add the meats, cheese, onion, tomatoes, and peppers to the lettuce. Pour the dressing over the top. Toss everything gently but thoroughly until the dressing coats every piece.

Step 6: Chill (optional).
Cover and refrigerate for about 15 minutes. This isn’t required, but it deepens the flavors beautifully.

Step 7: Serve.

Spoon into bowls, add a little cracked black pepper on top, and serve immediately. I often put a basket of crusty bread on the side for those who still want their “sandwich” fix.

Serving Ideas to Make It Shine

This salad stands tall on its own, but the fun comes when you treat it like the centerpiece of a meal. Here are a few ways I like to serve it:

• With warm garlic bread: Tear off a hunk and use it to scoop up all those juicy tomatoes and dressing-coated bits that settle at the bottom of the bowl.
• As part of a picnic spread: It travels surprisingly well. Just pack the dressing separately and toss right before serving.
• Alongside grilled chicken or steak: If you want to bulk it up, grilled protein pairs beautifully with the tangy dressing.
• Mini grinder bowls for parties: I’ve scooped it into small cups for backyard get-togethers, almost like an appetizer. Guests love it because it’s fun and unexpected.

And here’s my guilty pleasure: piling a scoop of this salad on top of a toasted ciabatta slice. It turns right back into the grinder sandwich that inspired it, only fresher.

How To Store Grinder Slaw Salad

This salad is best when it’s fresh, but there are ways to get ahead of the prep.

• Make ahead: Chop the lettuce, slice the meats and cheese, and prep the veggies a day in advance. Keep everything stored separately in airtight containers. Whisk up the dressing and stash it in a jar in the fridge. When it’s time to eat, just toss it all together.
• Storing leftovers: Once dressed, the salad will hold up in the fridge for about a day. The lettuce softens but doesn’t completely wilt—it actually tastes almost like a marinated salad the next day. If you know you’ll have leftovers, set a portion aside without dressing and add it fresh later.
• Freezer? Not this time. The crisp lettuce and creamy dressing don’t thaw well, so it’s a no-go for freezing.

One little trick: If you’re packing it for lunch, line your container with lettuce, then layer meats, cheese, and veggies on top, keeping the dressing in a separate container. When you shake it together at work or school, it tastes freshly made.

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