If you love the bold, tangy flavors of an Italian sub sandwich but want something a little lighter (and maybe a little less bready), this Grinder Salad is your answer. It’s everything you’d expect in a loaded deli sandwich—just in salad form!
You’ll Love this Italian Grinder Salad
I don’t spend a ton of time on TikTok, but even I’ve seen the viral grinder salad videos making the rounds—and honestly, I get it. This salad is my take on all of your favorite sandwich ingredients of a classic Italian sub: crunchy lettuce, salty meats, tangy peppers, and that signature delicious creamy dressing. It’s savory, satisfying, and just a little addictive. And whether you pile it into a bowl or stuff it into a roll, I just know you’re going to love it too!
Bonus? It’s great for meal prep too! This salad is naturally low-carb and gluten-free — just skip the roll and dig in!
Chop the lettuce, add all your favorite grinder toppings, and mix up that creamy grinder salad dressing (yep — it’s a thing). Store the dressing in a little jar on the side, and divide the salad into containers — or go full meal prep queen and make Mason Jar Salads for easy, grab-and-go lunches all week long.
Pair it with my refreshing Virgin Strawberry Daiquiri — it’s fruity, icy, and not too sweet — and finish with a scoop of my easy No-Churn Moose Tracks Ice Cream for that perfect salty-sweet bite.
Simple, balanced, and crave-worthy. Yes please!
So, what’s the difference between a grinder, a hoagie, and a sub?
Well… honestly? It kind of depends on where you grew up! 😄
In Southern California, we always called them sub sandwiches — short for “submarine,” because of their long shape. But when I met my best friend from Rhode Island, she introduced me to the word grinder (or grind-ah, if you really want to sound like a New Englander!).
And then, of course, there’s the hoagie — popular in Philly and the Mid-Atlantic. They’re all basically the same idea: a delicious sandwich piled high with meats, cheeses, and toppings — but the names are totally regional.
So whether you call it a sub, grinder, or hoagie… we can all agree it’s delicious. And this salad? It’s basically all that goodness — just without the bread!
Italian Sub Salad Recipe Ingredients
Grinder Salad Ingredients
- Romaine Hearts: Romaine lettuce is crisp and sturdy so it’s perfect for holding up to all those deli toppings and creamy dressing.
- Red Onion: Adds sharpness and crunch! Soak in ice water for 10 minutes to mellow the bite.
- Banana Peppers: Tangy and slightly sweet; these bring that signature grinder flavor. Pepperoncini peppers work too!
- Grape or Cherry Tomatoes: Juicy bursts of sweetness to balance the salty meats and cheeses. Or keep it simple and use tomato slices.
- Cucumber: Adds extra crunch to the mix.
- Deli Meat: Use a combination of cold cuts, such as salami, pepperoni, and turkey or ham, for a rich, savory flavor, just like an Italian sub. Use your faves.
- Provolone Cheese: Perfect for that authentic sub flavor. But honestly, use your faves here too; Swiss cheese, or cheddar.
- Grated Parmesan Cheese: Adds a salty and creamy finishing touch.
For the Grinder Dressing Ingredients:
- Mayonnaise: The base of the dressing—rich, creamy, and essential for that deli-style texture.
- Plain Greek Yogurt: Adds tang and protein while lightening up the mayo just a bit.
- Red Wine Vinegar: Sharp and acidic—it cuts through the richness and balances the dressing.
- Banana Pepper Juice: Straight from the pepper jar, this adds a zippy flavor and ties everything together.
- Spices: We use garlic powder, salt, pepper, and Italian seasoning (with a blend of herbs like dried oregano, basil, and thyme for that signature grinder taste.
Get the full recipe in the recipe card below.
Watch us make this easy chopped salad
How to Make Italian Grinder Salad
Step 1 – Chop the Salad Base
Finely chop the romaine (or iceberg) and toss it into a large mixing bowl. Slice the onion, chop the tomatoes, cucumber, banana peppers, and all the meats and cheeses. Toss it all in with the lettuce.
Step 2 – Mix it Up
Give everything a good toss to evenly distribute the toppings. Or, go the viral route and chop everything together on your cutting board until you get that rustic, finely chopped look.
Step 3 – Make the Grinder Dressing
In a small bowl or jar, whisk together mayo, Greek yogurt, red wine vinegar, banana pepper juice, garlic powder, Italian seasoning, salt, and pepper.
Step 4 – Dress & Serve
Pour the dressing over the salad just before serving and toss until everything’s coated. That’s it!
Italian Grinder Salad Variations & Substitutions
The grinder salad recipe is very flexible and fun to customize! Try these swaps:
- Spice it up: Add red pepper flakes or chopped hot cherry peppers for a little kick.
- Switch the meats: Mortadella, capicola, roast beef, prosciutto—use your deli favorites.
- Make it vegetarian: Try chickpeas, marinated artichoke hearts, spinach, beans or roasted red peppers.
- Lighter option: Use light mayo and fat-free Greek yogurt for a leaner dressing (just note it’ll be less creamy).
- No provolone? Mozzarella or shredded cheddar works in a pinch!
- Traditional Italian dressing: I get it! Go for my zesty Italian vinaigrette which has extra-virgin olive oil, red wine vinegar, balsamic vinegar, lemon juice and so much more! Making this a light, delish Italian Summer salad.
How to serve this chopped Italian sub salad
This salad is amazing as is in a big bowl, but you’ve got lots of options on how to serve it!
Feel free to pile it into a soft hoagie roll for an easy Italian grinder sandwich. You can also serve it over chilled pasta for a grinder pasta salad version! I think this salad is filling enough to be eaten on its own as a main dish, but you can definitely serve it as a side salad to your Italian favorites. Try it with a bowl of Italian wedding soup, a slice of homemade lasagna, or a classic stromboli!
Storing Chopped Grinder Salad
If you’re prepping ahead:
- Keep the dressing separate from the salad to maintain crunch.
- Store the undressed salad in an airtight container in the fridge for up to 4-5 days.
- The dressing will keep for up to 7 days in a sealed jar—just shake before using!
FAQs for Italian Sandwich Salad
A grinder is a type of sandwich, usually made on a long hoagie roll and filled with a mix of cured meats (like salami and pepperoni), cheese (often provolone), lettuce, tomatoes, onions, and a flavorful dressing or oil and vinegar. The term “grinder” is most commonly used in the Northeastern U.S., especially in New England, and is often used interchangeably with “sub,” “hoagie,” or “hero,” depending on the region.
A grinder salad is a chopped salad inspired by a classic Italian grinder sandwich. It typically includes crisp lettuce, deli meats like salami, pepperoni, and ham or turkey, provolone cheese, red onions, tomatoes, banana peppers, and a creamy, tangy dressing!
The term “grinder” comes from the classic Italian-American sandwich that’s popular in the Northeast — especially Rhode Island and Connecticut. A grinder is basically a sub sandwich, usually packed with Italian meats, cheese, lettuce, tomatoes, and that tangy dressing.
The story goes that these sandwiches got their name because you really had to “grind” your teeth through the crusty bread — hence, “grinder!”
So, a grinder salad is just a fun, bread-free twist on that — all the bold, zesty flavors of a grinder sandwich, tossed together in a crisp, satisfying salad. No hoagie roll required! 😉
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Video
Equipment
- Salad tongs wood
Ingredients
For the Salad:
- 3 medium Romaine hearts finely chopped (or substitute 1 head iceberg lettuce)
- ½ small red onion thinly sliced (soak in ice water to mellow, optional)
- ⅓ cup banana peppers chopped, or pepperoncini
- 1 cup grape tomatoes chopped, or cherry tomatoes
- ½ cup cucumber chopped or thinly sliced (regular or English cucumber)
- ¼ pound salami chopped
- ¼ pound pepperoni chopped
- ¼ pound turkey chopped
- ¼ pound ham chopped
- ¼ pound provolone cheese chopped
- ¼ cup Parmesan cheese grated
For the Creamy Grinder Dressing:
- ⅓ cup mayonnaise I used full-fat, use your favorite
- 3 tablespoons plain Greek yogurt whole milk recommended for flavor
- 2 tablespoons red wine vinegar
- 1 teaspoon banana pepper juice from the jar
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- ½ teaspoon kosher salt
- Freshly ground black pepper to taste
Instructions
- In a large salad bowl, combine chopped romaine (or iceberg), red onion, banana peppers, tomatoes, cucumber, salami, pepperoni, turkey or ham, provolone, and parmesan. Toss well to combine. Or go all Iron Chef or TikTok crazy and add everything to your cutting board and chop, chop, chop until the size you want it!3 medium Romaine hearts, ½ small red onion, ⅓ cup banana peppers, 1 cup grape tomatoes, ½ cup cucumber, ¼ pound salami, ¼ pound pepperoni, ¼ pound turkey, ¼ pound ham, ¼ pound provolone cheese, ¼ cup Parmesan cheese
- In a separate bowl or small jar, whisk together mayo, Greek yogurt, vinegar, banana pepper juice, garlic powder, Italian seasoning, salt, and pepper until smooth.⅓ cup mayonnaise, 3 tablespoons plain Greek yogurt, 2 tablespoons red wine vinegar, 1 teaspoon banana pepper juice, 1 teaspoon garlic powder, 1 teaspoon Italian seasoning, ½ teaspoon kosher salt, Freshly ground black pepper
- Pour the dressing over the salad just before serving and toss until evenly coated. Serve immediately for best texture and flavor.
- Store the salad and dressing separately if prepping ahead. The undressed salad keeps well for up to 2 days in the fridge.
- Serve as is, dressed to your desire, or stuff it into a soft hoagie sub roll for a unique twist on an Italian grinder.
Notes
- Banana peppers vs. pepperoncini: Both add that signature tangy bite — use whichever you love or have on hand!
- Spice it up: Craving some heat? Toss in red pepper flakes or chopped hot cherry peppers for a spicy kick.
- Use your favorite meats: Mix and match to your heart’s content — try prosciutto, mortadella, capicola, turkey, ham, roast beef, or salami. Use your favorites!
- Cheese, please! Beyond provolone, feel free to get cheesy — shredded mozzarella, shaved parmesan, even fresh mozzarella pearls or fontina add delicious texture and richness.
- Make it vegetarian: Swap out the meats for chickpeas, white beans, marinated artichoke hearts, roasted red peppers, or olives.
You’ll still get all that bold, briny, savory goodness — just plant-powered! - Lighten it up: For a lower-fat dressing, use light mayo and non-fat Greek yogurt. It won’t be quite as creamy, but it will still be full of flavor.
- Swap the dressing: Make this zesty Italian dressing instead!
Nutrition
Cyndi
Outstanding!
Thanks, Cyndi!