Name: Healthy Italian Sub Salad Recipe
Prep time: 15 min
Total time: 15 min
Cuisine: Italian
Ingredients: 6 cups lettuce, chopped (green leaf or romaine suggested); ½ lb. sliced turkey, rolled & chopped; ½ lb. salami, chopped; ¾ cup sliced provolone, chopped; 2 large vine tomatoes, chopped; ½ red onion, thinly sliced; ¼ cup pepperoncinis, sliced; 3 Tbsp extra virgin olive oil; 2 Tbsp red wine vinegar; 1½ tsp Italian seasoning; 1 garlic clove, minced; Salt & pepper, to taste

Introduction

This Healthy Italian Sub Salad captures all the classic flavors of a traditional Italian sandwich in a fresh, vibrant salad form. It’s perfect for a quick lunch or a light dinner, combining crisp greens, savory meats, and tangy dressing in every bite.

A white plate filled with a fresh salad layered from bottom to top starts with large green romaine lettuce leaves forming the base. The next layer includes slices of folded salami and pale yellow cheese squares scattered evenly across the greens. On top, there are rolled pieces of sliced turkey meat with a pale beige tone, cherry tomato halves in bright red, and thin strips of purple onion spread all around. Bright yellow pepper rings add a splash of color, while everything is sprinkled with cracked black pepper and herbs. The salad sits on a white marbled surface, and some toasted bread and other salad parts are partially visible nearby. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

6 cups lettuce, chopped (green leaf or romaine recommended)
½ lb. sliced turkey, rolled and chopped (or your favorite deli meat)
½ lb. salami, chopped
¾ cup sliced provolone, chopped (or your favorite sliced cheese)
2 large vine tomatoes, chopped
½ red onion, thinly sliced
¼ cup pepperoncinis, sliced
3 Tbsp extra virgin olive oil
2 Tbsp red wine vinegar
1½ tsp Italian seasoning
1 garlic clove, minced
Salt and pepper, to taste

Instructions

Step 1: Prepare the Italian vinaigrette by whisking together olive oil, red wine vinegar, Italian seasoning, minced garlic, salt, and pepper in a small bowl. Chill it in the fridge while you prepare the rest of the salad.
Step 2: In a large bowl, combine chopped lettuce, turkey, salami, provolone, tomatoes, red onion, and pepperoncinis. Drizzle the vinaigrette over the salad and toss gently to coat everything evenly. Serve immediately for best freshness.

Tips & Variations

For extra crunch, add sliced cucumbers or bell peppers.
Swap turkey for ham or roast beef for different flavor profiles.
Use fresh mozzarella instead of provolone for a creamier texture.
Add a sprinkle of freshly grated Parmesan for a salty finish.
Make the vinaigrette a day ahead to deepen the flavors.

Storage

Store leftover salad and dressing separately in airtight containers in the refrigerator for up to 2 days. Toss the salad with dressing just before serving to keep the greens crisp. Reheating is not recommended as the salad is best enjoyed fresh.

How to Serve

The image shows a vibrant salad in a white bowl sitting on a white marbled surface. The salad has a base layer of green leafy romaine lettuce. On top, there are bright red halved cherry tomatoes, yellow pepper rings, thin strips of red onion, and slices of white cheese scattered evenly. Several curled pieces of white deli meat are spread around, along with slices of marbled reddish salami. The salad is sprinkled with black pepper and herbs, creating a textured look. To the left, toasted slices of bread rest on a wooden board, while a fork is placed inside the salad bowl. Bright red cherry tomatoes on the vine are beside the bowl. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of lettuce for this salad?

Yes, any crisp lettuce like iceberg, butter lettuce, or mixed greens work well. Romaine adds great texture and holds up nicely to the vinaigrette.

Is there a vegetarian version of this salad?

Absolutely! Simply omit the turkey and salami, and consider adding chickpeas or roasted vegetables for protein and flavor.

Healthy Italian Sub Salad Recipe

Print Recipe

★★★★★

4.9 from 96 reviews

A fresh and flavorful Healthy Italian Sub Salad featuring a mix of crisp lettuce, savory deli meats, cheese, and tangy pepperoncinis, all tossed in a zesty homemade Italian vinaigrette. Perfect for a quick, satisfying meal that captures the classic sub sandwich flavors without the bread.

Author: Lila
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Yield: 4 servings 1x
Category: Salad
Method: No-Cook
Cuisine: Italian
Diet: Low Fat

Ingredients

Scale

Salad Ingredients

6 cups lettuce, chopped (green leaf or romaine suggested)
½ lb. sliced turkey, rolled & chopped
½ lb. salami, chopped
¾ cup sliced provolone, chopped
2 large vine tomatoes, chopped
½ red onion, thinly sliced
¼ cup pepperoncinis, sliced

Italian Vinaigrette

3 Tbsp extra virgin olive oil
2 Tbsp red wine vinegar
1½ tsp Italian seasoning
1 garlic clove, minced
Salt & pepper, to taste

Instructions

Prepare the Italian vinaigrette: In a bowl, whisk together the extra virgin olive oil, red wine vinegar, Italian seasoning, minced garlic, salt, and pepper until well combined. Place the vinaigrette in the refrigerator to chill while you prepare the salad ingredients.
Assemble the salad: In a large mixing bowl, combine the chopped lettuce, rolled and chopped turkey, chopped salami, chopped provolone cheese, chopped vine tomatoes, thinly sliced red onion, and sliced pepperoncinis.
Toss the salad: Pour your desired amount of the chilled Italian vinaigrette over the salad ingredients. Toss gently until all components are evenly coated with the dressing.
Serve: Serve the salad immediately to enjoy the fresh, vibrant flavors of this healthy Italian sub-inspired dish.

Notes

You can substitute Turkey and Salami with any preferred deli meats or opt for a vegetarian cheese-only salad.
Adjust the amount of vinaigrette to suit your taste preference for dressing.
For added crunch, sprinkle some sliced cucumbers or bell peppers.
This salad can be prepared ahead but add vinaigrette just before serving to keep the lettuce crisp.
Pair with crusty bread or make it low-carb by serving as is.

Keywords: Italian sub salad, healthy salad, deli meat salad, Italian vinaigrette, low-calorie lunch