Italian Sub Salad

If you like sub sandwiches, you’re going to love this Italian sub salad! It has all of the flavor of a big Italian sub sandwich, without the carb-heavy bread. Whether you call it a grinder, hoagie, hero or a sub, it pretty much describes a sandwich filled with deli meat, cheese, and veggies. I love an “Italian” sub at the local sandwich shop, but usually just eat the insides! This colorful salad works well as a main course, or as a side dish. (This post was originally published on June 13th, 2013 )

Is an Italian “sub salad” served in Italy?

In a word no. Big, lettuce based salad greens, are not traditionally served as part of a meal in Italy. Any time I’ve had “salad” in Italy, it’s usually just arugula with olive oil and vinegar. You’ll also never find anything resembling an “Italian” sub sandwich. A sub or Italian hoagie is an American invention which probably had its roots in a simple sandwich with a bit of meat wrapped surrounded by homemade bread. It morphed into the sub we know today and then of course the antipasto or Italian sub salad featured here.

I don’t eat many sandwiches these days, but when I did, I loved a big Italian sub with a splash of red wine vinegar and spicy pepperoncini. When I created this recipe, I wanted a meal that had all the flavors of a sub, but without the bread. The fact that it fits so deliciously into a low-carb, keto friendly, and gluten free diet is a bonus! If you want to recreate an authentic Italian sandwich at home, try this Porchetta Recipe!

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What kind of meat and cheese is best for antipasto or Italian sub salad?

If you live in a large enough town, chances are there is a great Italian delicatessen or store that carries specialty deli meats nearby. Usually they are more than happy to give samples before you make a purchase. You’ll also find Italian olive oil, pastas, and other imported goods, which are most certainly a better quality than what you’d find in a chain grocery store. Most grocery stores have a deli counter where you can find various cheeses and meats.

• Cured meats like salami, coppa, prosciutto, or soppressata all work well.
• Provolone, Fontina, or Asiago would work as well
• Marinated mozzarella balls
• Soft cheeses like burrata or fresh mozzarella.

What kind of dressing is best on this salad

Skip the bottled stuff and make a homemade dressing. A sub sandwich is usually dressed with just red vinegar, olive, salt and pepper. You can certainly keep it simple and do just that or toss the salad with a red wine vinaigrette. For this classic vinaigrette  I prefer red vinegar which is what is generally sprinkled on a sub sandwich. Add more vinegar for a tangy dressing.

Ingredients for Italian sub salad

The ingredients are based on what is traditionally served on an antipasto platter. Skip the American or cheddar cheese and basic deli meats. 

• This hearty salad needs a lettuce like crisp iceberg or romaine hearts, or both! But you can also add red or green leaf.
• Next add your favorite salami or Italian meats and cheeses. I usually figure on about 3-4 ounces of meat and about 1-2 ounces of cheese per person.

• After you’ve chosen your meats and cheeses, you can begin adding other vegetables. While some of them might not be traditional or authentic to an antipasto platter you’d find in Italy, I always love to add more veggies.

I use homemade marinated mushrooms, just because they are a family favorite and they’re cheaper than store-bought.

• Fresh or roasted red peppers from a jar are delicious.
• Banana peppers rings.
• Cherry or grape tomatoes
• Kalamata olives, green olives ,or black olives.
• Artichoke hearts.
• Pepperoncini peppers.
• Thinly sliced red onion.

How to make this sub salad recipe

This antipasto salad serves 4-5 for dinner.

Salad ingredients

​I like to arrange the salad as shown, before I dress it and toss it, but you can also turn it into a chopped salad as well!

• 1 head of iceberg lettuce or any crunchy lettuce shredded, or torn into bite size pieces.
• 1 head romaine lettuce shredded or sliced
• 5 ounces Genoa salami sliced
• 5 ounces sopressata sliced
• 5 ounces mortadella sliced
• 5 ounces provolone cheese (fontina or mozzarella).
• 1 cup marinated mushrooms quartered (reserved 3/4 cup liquid from marinade)
• 1/2 cup kalamata olives sliced
• 1/4 cup peperoncini sliced thin
• 1/4 cup roasted red bell pepper sliced
• 1 pint cherry tomatoes cut in half

Salad dressing ingredients

This is a simple homemade vinaigrette. Note, there isn’t any “Italian seasoning”. 

• 3/4 cup extra virgin olive oil (you can also use some of the marinade from the olive, mushrooms or artichoke hearts if you’re using them).
• 1/4 cup red wine vinegar
• Kosher salt to taste
• Fresh ground black pepper

Preparing the salad

• Slice meats, cheese and veggies into strips or bite -ized pieces . 
• In a large bowl arrange meats, cheeses and veggies on the lettuce. Add dressing and toss just before serving.

Dressing

The rule of thumb for a vinaigrette is 3 parts olive oil to 1 part vinegar. But everyone’s palate is different. start with a 1/4 cup olive oil and 2 Tablespoons red wine vinegar, salt and pepper and blend well. Add more vinegar or olive oil a little at a time until it tastes right. That way you don’t end up with a lot of leftover dressing. The leaves shouldn’t be drenched in dressing, but just barely “kissed” with it.

• Whisk olive and vinegar in a small bowl season to taste with black pepper and kosher salt. 

Serve with Olive Oil Bread or any crusty bread. Store any leftovers in an airtight container in the fridge.

Looking for more healthy salad options?

Traditional Greek Village Salad

Caesar Salad with Chicken

Blue Cheese Wedge Salad

Green Goddess Dressing

Quick Gyros Salad

Tomato Salad with Balsamic and Mint

Healthier Chinese Chicken Salad

Caprese Salad

Salmon Nicoise Salad

Mediterranean Cucumber Salad