Name: Chopped Italian Grinder Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Italian
Ingredients: 1 head iceberg lettuce, chopped; ½ red onion, finely chopped; ½ cup chopped pepperoncini peppers; 1 cup cherry tomatoes, halved; 1 cup cucumbers, diced; 8 ounces deli turkey, chopped; 4 ounces salami, chopped; 4 slices provolone cheese, chopped; ½ cup mayonnaise; ¼ cup plain non-fat Greek yogurt; 2 tablespoons vinegar; 2 tablespoons pepperoncini juice; 2 tablespoons grated parmesan cheese; ½ teaspoon garlic powder; ½ teaspoon oregano; Salt and pepper, to taste

This vibrant Italian-inspired salad brings together all the flavors of a classic Italian sub sandwich in a deliciously crunchy bowl. With crisp vegetables, savory meats, cheese, and a creamy, tangy dressing, this chopped salad is perfect for lunch, dinner, or as a crowd-pleasing party dish.

Why You’ll Love This Recipe

It’s a complete meal in one bowl—protein, vegetables, and tons of flavor
No cooking required—just chop, mix, and serve
Perfect for meal prep—prep components ahead for quick assembly
Customizable to your taste preferences and dietary needs
Great for serving a crowd at picnics, potlucks, or family gatherings
Satisfies Italian sub cravings without the bread
The creamy, tangy dressing ties everything together beautifully

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Iceberg lettuce provides the crunchy base for this salad. Its mild flavor and crisp texture make it perfect for standing up to the bold ingredients and dressing. You can substitute romaine lettuce for extra crunch or a mix of greens for more nutrients.

Red onion adds a sharp, vibrant flavor and beautiful color contrast. Soaking the chopped onion in cold water for a few minutes before adding to the salad will mellow the intensity if preferred.

Pepperoncini peppers bring a mild, tangy heat that’s characteristic of Italian-style sandwiches. These bright yellow-green peppers add both flavor and visual appeal. If you can’t find pepperoncinis, banana peppers make a good substitute.

Cherry tomatoes contribute juicy bursts of sweetness and acidity. Their firm texture holds up well in the salad, unlike larger tomatoes that might make the salad watery. Grape tomatoes work equally well.

Cucumbers add refreshing crispness and a cool contrast to the savory elements. English or Persian cucumbers have fewer seeds and thinner skin, making them ideal for this salad.

Deli turkey provides lean protein and a mild flavor foundation. Look for quality turkey without added fillers. Leftover roasted turkey breast works wonderfully too.

Salami delivers rich, savory flavor and traditional Italian character to the salad. The fat content adds satisfaction and authentic Italian sub taste. Substitute pepperoni or sopressata for variations.

Provolone cheese offers a mild, slightly sharp flavor that complements the other ingredients perfectly. Its semi-firm texture holds up well when chopped. Mozzarella or Swiss cheese can be substituted.

Mayonnaise creates the creamy base for the dressing. It provides richness and helps the dressing cling to all the salad components.

Greek yogurt lightens the dressing while maintaining creaminess. It adds a subtle tang and reduces the overall calorie count compared to using all mayonnaise.

Vinegar brings necessary acidity to balance the creamy elements.

Pepperoncini juice utilizes the flavorful brine from the jar of peppers, adding tanginess and a hint of heat without any additional ingredients.

Parmesan cheese introduces a savory umami element to the dressing. Its salty, nutty profile enhances all the other flavors in the salad.

Garlic powder provides aromatic depth without the harshness of fresh garlic, which would overpower the dressing. It infuses the entire salad with subtle garlic flavor.

Oregano adds the classic Italian herb profile that’s essential to an authentic Italian sub experience. Dried oregano works perfectly, though an Italian herb blend can also be used.

Directions

In a large bowl, combine the chopped lettuce, red onion, pepperoncini peppers, cherry tomatoes, cucumbers, turkey, salami, and provolone cheese.
In a separate bowl or mason jar, whisk together the mayonnaise, Greek yogurt, vinegar, pepperoncini juice, parmesan cheese, garlic powder, oregano, salt, and pepper until smooth.
Pour the dressing over the salad ingredients and toss everything together until well coated.
Serve immediately for the best crunch and flavor.

Servings and Timing

This recipe makes 8 generous servings, perfect for a family dinner with leftovers or for entertaining guests. Each serving contains approximately 310 calories.

Prep Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes

Variations

Mediterranean Version: Add kalamata olives, feta cheese, and artichoke hearts for a Greek-inspired twist.

Vegetarian Option: Skip the meat and add chickpeas, marinated artichoke hearts, and extra cheese for protein.

Spicy Upgrade: Add hot cherry peppers or calabrian chilies for extra heat, and incorporate spicy salami like soppressata.

Low-Carb/Keto: Use all mayonnaise instead of including Greek yogurt in the dressing, and add avocado chunks for healthy fats.

California Style: Include avocado slices and replace the provolone with pepper jack cheese for a West Coast flair.

Antipasto Twist: Add marinated mushrooms, roasted red peppers, and olives for an antipasto-inspired salad.

Summer Fresh: During tomato season, use heirloom tomatoes and fresh basil for a seasonal variation.

Storage/Reheating

For Meal Prep: Store the salad components and dressing separately. Prepare all ingredients but keep the lettuce, vegetables, meats, and cheese in separate containers. Only combine with dressing just before serving.

Leftover Storage: If already dressed, the salad will keep in the refrigerator for up to 24 hours, though the lettuce will soften over time. Store in an airtight container.

Dressing Storage: The dressing can be made up to 5 days ahead and stored in an airtight container in the refrigerator. Shake or stir well before using.

Make-Ahead Tips: Chop vegetables (except tomatoes) up to 2 days ahead. Tomatoes are best cut fresh to prevent them from becoming mealy in the refrigerator.

Not Recommended: Freezing this salad is not recommended as the texture of the vegetables and dressing will become unpleasant when thawed.

FAQs

Can I make this salad ahead of time for a party?

You can prepare all components 1-2 days ahead and store them separately in the refrigerator. Chop the lettuce and store it with a paper towel to absorb moisture. Only combine and dress the salad within an hour of serving for optimal texture and flavor.

How can I make this recipe more diet-friendly?

For a lighter version, use light mayonnaise, increase the Greek yogurt ratio in the dressing, and reduce the amount of salami while increasing the turkey. You can also add more vegetables for extra fiber and nutrients without significantly increasing calories.

What can I substitute for pepperoncini peppers?

Banana peppers make the best substitute with a similar mild, tangy flavor. Alternatively, you could use pickled jalapeños (use less if you’re sensitive to heat) or roasted red peppers with a splash of additional vinegar to compensate for the missing tanginess.

Is this salad gluten-free?

Most ingredients are naturally gluten-free, but always check deli meats and pre-shredded cheese for hidden gluten additives. Make sure your mayonnaise and vinegar are labeled gluten-free if you have celiac disease or severe sensitivity.

Can I turn this into a pasta salad?

Absolutely! Add 8 ounces of cooked and cooled pasta (rotini or farfalle work well) to transform this into a hearty pasta salad. You may want to double the dressing to adequately coat the additional ingredients.

How do I keep the salad from getting soggy?

For maximum crispness, make sure all vegetables are thoroughly dried after washing. If making ahead, store wetter ingredients (tomatoes, cucumbers) separately from the lettuce until just before serving, and always add dressing at the last minute.

Can I use a different type of lettuce?

While iceberg provides the classic crunch that mimics an Italian sub, you can substitute romaine for similar crispness with more nutrition, or use a mix of greens. Avoid delicate lettuces like spring mix, which will wilt quickly under the heavy dressing.

What’s the best way to serve this at a potluck?

Transport the salad and dressing separately in chilled containers. Combine and toss just before serving. Alternatively, create a layered presentation in a clear bowl with dressing on the side so guests can appreciate the colorful ingredients.

How can I add more protein to this salad?

Add hard-boiled eggs, grilled chicken, or even white beans for additional protein. You could also increase the amounts of turkey and salami, or add pepperoni for more variety.

Can I make the dressing less creamy?

For a lighter, more vinaigrette-style dressing, reduce the mayonnaise and Greek yogurt by half and increase the vinegar and pepperoncini juice. Add a tablespoon of olive oil for richness without the heaviness of a fully creamy dressing.

Conclusion

This Chopped Italian Grinder Salad brings all the bold flavors of a deli-style Italian sub into a fresh, crunchy salad format. It’s the perfect solution when you’re craving those classic Italian flavors but want something lighter than a sandwich. The combination of crisp vegetables, savory meats, cheese, and the tangy, creamy dressing creates a satisfying meal that works for lunch, dinner, or as a standout dish at gatherings.

What makes this recipe truly special is its versatility—it can be customized countless ways to suit your taste preferences or what you have on hand. Whether you’re meal prepping for the week ahead or serving a crowd, this Italian-inspired chopped salad is sure to become a regular in your recipe rotation. The next time you’re tempted to order takeout from your favorite Italian deli, remember that this flavorful salad is just 15 minutes away!

Chopped Italian Grinder Salad