Name: Italian Sub Salad
Prep time: 20 min
Cook time: 5 min
Total time: 25 min
Ingredients: 16 ounces giardiniera ( (pickled vegetables)); ½ cup jarred sweet and hot salad peppers or Peppadew peppers; 2 ounces turkey pepperoni ((cut into thin strips)); 1 ounce Genoa salami ((cut into thin strips)); 2 ounces prosciutto ((cut into thin strips)); 2 ounces smoked provolone cheese ((cut into thin strips)); 1 tablespoon olive oil; ¾ large head of romaine lettuce ((shredded)); 1 cup fat-free croutons; Freshly ground black pepper

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This quick Italian sub salad combines pepperoni, salami, prosciutto, and provolone for a salad so hearty and delicious, you won’t even miss the sub roll!

Italian Sub Salad in a light blue bowl on a white background with smaller white plates stacked in the background and two gold forks on top of the plate stack

It’s hard to replace a delicious sub sandwich, I’ll be the first to admit. But while I may miss the taste, I certainly don’t miss how bloated and tired I felt after eating one.

That’s why I decided to take the classic flavors of my favorite sandwich and combine them into this hearty and delicious Italian sub salad!

The combination of salami, pepperoni, prosciutto, and smoked provolone with pickled veggies and hot salad peppers is irresistibly tasty. Serve it all over shredded romaine tossed in olive oil and brine with some croutons, and you’ve got yourself a salad so delicious, you won’t even miss the sub roll!

So ditch the unnecessary carbs and enjoy this big bowl of Italian flavor for a quick and healthy dish.

How to make an Italian sub salad

Ready to see how easy it is to recreate a classic sub as a salad instead?

Ingredients separated into individual ramekins and bowls, as seen from above on a white marble surface

Step 1: Reserve 2 tablespoons of brine from the giardiniera, then drain the rest.

Step 2: In a large bowl, toss together the giardiniera, peppers, pepperoni, salami, prosciutto, and provolone.

Vegetables and meats mixed together in a light blue bowl with a spoon for stirring, as seen from above on a white marble background

Step 3: Drizzle with olive oil and giardiniera brine, then toss again.

Step 4: Set aside for 20 minutes to let the flavors come together.

Step 5: Add the romaine and croutons to the giardiniera mixture and toss to combine.

Chopped lettuce and croutons added on top of the other ingredients in a light blue bowl with a spoon for serving sticking out of the side; as seen from above on a white marble surface

Step 6: Season with pepper and serve immediately.

This hearty salad will fill you up and give you energy for hours. No food coma here!

Overhead view of salad in a light blue bowl next to two decorative wooden serving spoons on a white surface

Reducing the sodium

This salad is healthier than an Italian sub in most respects. However, it does contain more sodium.

Part of what makes this salad so easy to throw together is all the pre-prepared ingredients. Jarred veggies and peppers, packaged croutons, and cold cuts are all higher in sodium.

If you want to reduce your salt intake, you’ll have to rely more on homemade ingredients than packaged ones.

For example, you could make your own croutons instead of using ones from a box. Cube a slice or two of bread, toss with olive oil, then spread on a baking sheet. Bake at 400°F, stirring occasionally, until the cubes are crisp, about 10 minutes.

Next, try replacing the giardiniera with raw cauliflower, carrots, peppers, celery, and onions. Substitute balsamic vinegar in place of the giardiniera brine when tossing the salad. You can also replace the jarred peppers with fresh banana peppers cut into slices.

Finally, you can always cut back on the amount of meats and cheese or use low-sodium varieties.

Closeup of salad in a light blue bowl with two wooden serving spoons inside the bowl

Storage

I never recommend storing a salad after it’s been tossed. The oil and brine will make everything soggy.

To prep this dish in advance, you can toss together the giardiniera, peppers, pepperoni, salami, prosciutto, and smoked provolone, then cover and refrigerate. When you’re almost ready to eat, toss with the olive oil and brine, then set aside for 20 minutes.

All that’s left to do is add the romaine and croutons, season with pepper, and enjoy!

Salad portioned out onto a small white plate next to a large blue bowl with the rest of the salad

Other hearty salad recipes

Salads are such a great way to enjoy a quick, delicious, and satisfying meal. The key is to combine the right ingredients and flavors! Here are a few of my favorite salad recipes I know you’ll love:

If you are wondering what to put on your next salad, check out my roundup of the best diabetes-friendly salad dressings.

When you’ve tried this salad, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

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Italian Sub Salad

How to make an Italian sub salad

Reducing the sodium

Storage

Other hearty salad recipes