Combine deli meats, cheese, banana peppers, tomatoes, and onions with a delicious creamy dressing made from mayo, mustard, red wine vinegar, and Italian spices, and you have the best parts of an Italian sub sandwich in a fresh, filling salad.
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Ingredients for an Italian Grinder Salad
Making a tasty Italian Grinder Salad needs careful picking of ingredients. You need savory meats, rich cheeses, and fresh veggies. This mix makes the salad a joy to eat. This Italian Grinder Salad is a low carb version of the TikTok viral grinder sandwich! Made with crunchy lettuce, savory deli meats, provolone and parmesan cheese, and a creamy, tangy dressing … this fresh and colorful salad is full of different textures and flavors that make it absolutely irresistible.
Step-by-Step Instructions
- First, wash and chop your salad ingredients. Use 6 cups of romaine lettuce, 1 cup of cucumbers, and 1 cup of cherry tomatoes. Add different meats and cheeses too.
- Put all chopped ingredients in a big bowl. Mix them well. Add 8 slices of nitrate-free salami, 16 slices of ham, and 4 slices of provolone cheese.
- Make the dressing by whisking together ⅓ cup of extra-virgin olive oil and ¼ cup of red wine vinegar. Add 2 tablespoons of water, 1 teaspoon of Dijon mustard, 1 teaspoon of honey, 1 teaspoon of Italian seasoning, and a pinch of salt and pepper.
- Pour the dressing over the salad and toss well. This makes sure every bite tastes great. Serve it right away for the best flavor.
| Nutritional Info per Salad | Value |
| Calories | 455 kcal |
| Protein | 22 g |
| Carbohydrates | 20 g |
| Total Fat | 33 g |
| Fiber | 5 g |
| Sodium | 1186 mg |
Cheeses that Enhance Flavour
Cheese is key in an Italian Grinder Salad. Provolone adds a savory taste.
Parmesan adds a salty hint. I use:
- 2 ounces of provolone cheese (about 4 slices)
- Grated Parmesan for an extra cheesy touch
- Flavored cheese varieties like smoked mozzarella and cheddar for a twist
This mix of meats makes the salad tasty and textured.
Vegetables for Freshness
Vegetables add freshness and crunch. I choose a mix of:
- 6 cups of shredded iceberg lettuce as the base
- ½ cup of diced tomatoes for juicy flavor
- ½ cup of thinly sliced red onion, adding a nice sharpness
- ½ cup of bell peppers for sweetness
- ¼ cup of pickled peppers, such as banana peppers and pepperoncini, for a tangy kick
Tips for the Perfect Italian Grinder Salad
When I make my Italian Grinder Salad, I use fresh ingredients. This makes the salad’s flavors pop. It’s best to eat it right away. This keeps the veggies crisp and the greens fresh. Customizing the dressing is fun. You can use Greek yogurt instead of mayonnaise for a lighter taste. Adding crunchy toppings like croutons makes it better. Soaking sliced red onions in water helps them taste milder. This trick makes the salad taste better for everyone.
Here’s a table with the main ingredients and their benefits.
| Ingredient | Benefits |
| Iceberg Lettuce (4 cups) | Provides a crisp base; low in calories. |
| Salami (2 oz) | Contributes rich, savory flavor. |
| Turkey Pepperoni (2 oz) | Adds a spicy kick without too many calories. |
| Deli Sliced Turkey (4 oz) | Increases bulk and protein content. |
| Black Olives (1/4 cup) | Enhances taste with a salty, briny flavor. |
| Red Onion (1/4 cup) | Introduces a sharp flavor profile. |
| Cherry Tomatoes (1/2 cup) | Brings sweetness and freshness to the dish. |
| Shredded Cheese (1/4 cup) | Offers richness and depth in flavor. |
| Italian Dressing (1/4 cup) | Provides moisture and adds flavor. |
| Salt, Pepper, Italian Seasoning (1/4 tsp each) | Enhances overall taste profile. |
Vegetarian and Vegan Options
For a vegetarian version, just skip the meat and cheese. Use marinated tofu, chickpeas, or grilled veggies for protein. For a vegan salad, pick dairy-free dressing like cashew cream or vegan mayo. A colorful mix of veggies makes the salad tasty and filling.
Customizable Ingredients
Italian Grinder Salad is super versatile. You can use what you like or have on hand.
Here are some ingredients to mix and match:
- Base: Iceberg lettuce, arugula, or spinach
- Proteins: Grilled chicken, marinated tofu, or chickpeas
- Cheeses: Provolone, feta, or vegan cheese alternatives
- Vegetables: Roasted red peppers, artichoke hearts, or cucumber
- Herbs: Fresh basil, parsley, or mint for a burst of flavor
With these ingredients, you can make a salad that’s just right for you. Whether it’s vegetarian or vegan, it’s sure to be delicious.
| Ingredient Type | Examples | Notes |
| Base | Iceberg lettuce, baby spinach | Provides crunch and freshness |
| Proteins | Chickpeas, grilled tofu | Adds substance and nutrition |
| Flavor Enhancers | Artichokes, roasted peppers | Brings vibrant flavors and textures |
| Cheeses | Provolone, vegan cheese | Offers creaminess and depth |
| Herbs | Basil, parsley | Incorporates fresh, aromatic notes |
The Best Dressings for Italian Grinder Salad
Choosing the right dressing makes an Italian Grinder Salad even better. The best dressing is tangy and creamy. It makes the fresh ingredients taste amazing. Here’s a homemade salad dressing recipe:
- 1 cup mayonnaise
- 1 tablespoon red wine vinegar
- 3 tablespoons banana pepper juice
- 2 teaspoons garlic (minced)
- 1 teaspoon Kosher salt
- 1/4 teaspoon cracked black pepper
- 1 tablespoon Italian seasonings
- 1/2 cup grated Parmesan cheese
Here’s a table to help you choose:
| Dressing Type | Calories (per serving) | Main Ingredients |
| Classic Creamy Dressing | 549 kcal | Mayonnaise, Parmesan, Vinegar, Spices |
| Oil and Vinegar | 113 kcal | Extra virgin olive oil, Red wine vinegar, Seasonings |
| Yogurt-Based Dressing | 150 kcal | Greek yogurt, Herbs, Lemon juice |
Meats to Use
For the meat, mix different deli meats. Salami and pepperoni add a smoky taste.
Turkey is leaner. I like to add:
- 2 ounces of salami (about 10 slices)
- 2 ounces of ham (around 4 slices)
- 2 ounces of turkey or any favorite deli meats like capicola
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