Italian Sub Salad

If you’re craving the delicious flavors of a classic Italian sub but want to skip the bread, this Italian Sub Salad is the perfect alternative! It’s a fresh and hearty meal that captures all the bold flavors of an Italian sandwich savory meats, tangy olives, and zesty banana peppers all tossed in a light, flavorful dressing. This salad is perfect for anyone following a low-carb or keto lifestyle, and it’s versatile enough to serve for lunch or dinner. The crisp vegetables, rich meats, and sharp cheese make every bite satisfying, and it’s quick to whip up in just 15 minutes. Whether you’re meal prepping or serving it fresh, this Italian Sub Salad is bound to become a favorite!

Full Recipe:

Ingredients:

  • 6 cups romaine lettuce, chopped
  • 1/2 cup salami, chopped
  • 1/2 cup pepperoni, chopped
  • 1/2 cup ham, chopped
  • 1/2 cup provolone cheese, cubed
  • 1/4 cup red onion, thinly sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup banana peppers, sliced
  • 1/4 cup black olives, sliced
  • 1/4 cup cucumbers, sliced
  • 2 tablespoons red wine vinegar
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste

Directions:

  1. In a large bowl, combine the chopped romaine lettuce, salami, pepperoni, ham, provolone cheese, red onion, cherry tomatoes, banana peppers, black olives, and cucumbers.
  2. In a small bowl, whisk together the red wine vinegar, olive oil, oregano, garlic powder, salt, and pepper to create the dressing.
  3. Pour the dressing over the salad and toss until everything is evenly coated.
  4. Serve immediately or refrigerate for up to one day for the flavors to meld together.

Prep Time: 15 minutes
Cooking Time: None
Total Time: 15 minutes
Kcal: Approximately 350 kcal per serving
Servings: 4 servings

A Fresh Take on a Classic Dish

The Italian Sub Salad is essentially the classic Italian sub sandwich, but without the bread. This makes it a fantastic option for anyone who wants to enjoy the flavors of an Italian sub without the extra carbs or gluten. By replacing the bread with a bed of crisp, fresh romaine lettuce, this salad offers a healthier, lighter alternative that still satisfies your craving for those savory Italian flavors.

The salad is packed with a variety of ingredients that come together to create a perfect balance of flavors and textures. The meats—salami, pepperoni, and ham—provide a rich, salty flavor that pairs beautifully with the creamy provolone cheese. The vegetables—such as cherry tomatoes, cucumbers, red onions, and banana peppers—add a refreshing crunch and a pop of color, making this salad as visually appealing as it is delicious. And of course, the olives and banana peppers give the salad that classic Italian tang, elevating the flavor profile even further.

Why Choose an Italian Sub Salad?

There are many reasons why this salad is a great choice, whether you’re trying to eat healthier or simply looking for a new way to enjoy the flavors of an Italian sub. Here are some of the top benefits of making this salad part of your regular meal rotation:

1. Low-Carb and Keto-Friendly

The Italian Sub Salad is a fantastic option for anyone following a low-carb or keto diet. By eliminating the bread, you’re significantly reducing the number of carbs in the dish, while still enjoying the same great taste. The combination of meats, cheese, and vegetables provides plenty of protein and healthy fats, making this salad both filling and nutritious. It’s a great way to stay on track with your dietary goals without feeling deprived.

2. Quick and Easy to Prepare

One of the best things about the Italian Sub Salad is how easy it is to prepare. With just a few minutes of chopping and assembling, you can have a delicious, satisfying meal ready to go. This makes it an excellent option for busy weeknights when you don’t have a lot of time to cook, or for meal prepping ahead of time. The salad can be made in advance and stored in the refrigerator for up to a day, making it a convenient and time-saving meal option.

3. Customizable to Your Preferences

Another great feature of the Italian Sub Salad is how easily it can be customized to suit your taste preferences or dietary needs. If you’re not a fan of certain ingredients, you can easily swap them out for something else. For example, if you don’t like provolone cheese, you could use mozzarella or parmesan instead. If you prefer a spicier kick, you could add some hot peppers or a sprinkle of crushed red pepper flakes. The possibilities are endless, allowing you to make this salad your own.

4. Perfect for Meal Prep

The Italian Sub Salad is an ideal candidate for meal prepping. You can prepare all the ingredients in advance and store them separately in airtight containers. When you’re ready to eat, simply toss everything together with the dressing, and you’ve got a fresh, delicious meal in minutes. This makes it a great option for those who want to eat healthy throughout the week without spending a lot of time in the kitchen.

5. Packed with Flavor and Nutrition

Despite being a salad, this dish is anything but bland or boring. The combination of salty meats, tangy olives, sweet tomatoes, and crisp vegetables creates a vibrant and flavorful salad that will leave you feeling satisfied and energized. In addition to being delicious, this salad is also packed with nutrients. The romaine lettuce provides fiber and vitamins, the meats offer protein, and the vegetables contribute a variety of vitamins and minerals. Plus, the olive oil-based dressing adds healthy fats, which help you feel full and satisfied.

Dressing That Brings Everything Together

The dressing is an essential component of the Italian Sub Salad, as it ties all the ingredients together with a zesty, flavorful punch. In this recipe, the dressing is a simple vinaigrette made with red wine vinegar, olive oil, oregano, and garlic powder. This combination creates a light, tangy dressing that enhances the flavors of the salad without overpowering them.

Red wine vinegar adds a bright acidity that balances the richness of the meats and cheese, while the olive oil provides a smooth, luscious texture. The oregano and garlic powder add an extra layer of Italian-inspired flavor, making the dressing the perfect complement to the salad. Best of all, this dressing is easy to make with pantry staples, and it can be whisked together in minutes.

A Salad for Any Occasion

The Italian Sub Salad is incredibly versatile and can be enjoyed for a variety of occasions. Whether you’re looking for a quick and easy lunch, a light dinner, or a dish to bring to a potluck or picnic, this salad fits the bill. Its bold flavors and colorful presentation make it a crowd-pleaser, and it’s sure to be a hit with anyone who loves Italian cuisine.

This salad is also a great option for entertaining, as it can be made in advance and served as a side dish or a main course. Pair it with a crusty loaf of Italian bread (if you’re not avoiding carbs!) or some grilled chicken for a complete meal. Alternatively, you could serve it alongside a variety of other Italian dishes, such as pasta or antipasto, for a full Italian-themed spread.

Tips for Making the Best Italian Sub Salad

To ensure your Italian Sub Salad turns out perfectly every time, here are a few tips to keep in mind:

  • Use Fresh Ingredients: Since this is a salad, the freshness of the ingredients is key to achieving the best flavor and texture. Be sure to use crisp lettuce, ripe tomatoes, and high-quality meats and cheese for the best results.
  • Balance the Ingredients: The key to a great Italian Sub Salad is finding the right balance of ingredients. Be sure to include a good mix of meats, cheese, vegetables, and dressing to create a well-rounded and satisfying dish.
  • Serve Immediately or Store Properly: This salad is best served fresh, but if you’re making it in advance, be sure to store it properly. Keep the dressing separate until you’re ready to serve, as this will prevent the salad from becoming soggy.

Conclusion:

The Italian Sub Salad is a delicious, low-carb alternative to the classic Italian sub sandwich. By swapping out the bread for fresh romaine lettuce, you can enjoy all the flavors you love—salty cured meats, tangy cheese, and crisp vegetables in a lighter, healthier form. Whether you’re following a low-carb diet or simply looking for a fresh, easy-to-make meal, this salad is sure to become a favorite in your recipe rotation.

With its vibrant flavors, customizable ingredients, and easy preparation, the Italian Sub Salad is a dish that you can enjoy any time of year. Whether you’re making it for a quick lunch, a family dinner, or a potluck gathering, this salad is guaranteed to impress. So next time you’re craving the bold, savory flavors of an Italian sub, skip the bread and try this salad instead—you won’t be disappointed!

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