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Italian Grinder Salad: The Viral Low Carb Chopped Sub Salad

A vibrant close-up of a fresh grinder salad featuring chopped lettuce, rolled deli meats, red onion, black olives, and dressing.
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Create the popular Italian Grinder Salad, a low carb, chopped version of the classic grinder sandwich. This recipe delivers bold Italian flavors in a fresh salad format, perfect for a quick dinner or healthy meal prep.

Ingredients

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  • 1 head romaine lettuce, chopped
  • 1 cup shredded iceberg lettuce
  • 1/2 cup thinly sliced red onion
  • 1/2 cup sliced black olives
  • 1/2 cup sliced pepperoncini or banana peppers
  • 1/2 cup shredded provolone cheese
  • 1/4 cup shredded Parmesan cheese
  • 4 ounces sliced salami or pepperoni
  • 4 ounces sliced ham
  • 4 ounces sliced mortadella or capicola
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt

Instructions

  1. Prepare the vegetables: Chop the romaine and iceberg lettuce. Slice the red onion, olives, and peppers. Place all chopped vegetables and peppers into a large bowl.
  2. Add the meats and cheese: Add the salami, ham, mortadella, provolone cheese, and Parmesan cheese to the bowl with the vegetables.
  3. Make the dressing: In a small jar or bowl, combine the olive oil, red wine vinegar, dried oregano, garlic powder, black pepper, and salt. Close the jar tightly and shake well, or whisk until fully combined. This is your homemade grinder dressing.
  4. Dress the salad: Pour the dressing over the salad ingredients.
  5. Toss and serve: Toss everything together until the ingredients are evenly coated with the dressing. Serve this hearty lunch salad immediately for the best crunch.

Notes

  • For meal prep, store the dressing separately and combine just before eating to keep the lettuce crisp.
  • If you want a creamier dressing, add 2 tablespoons of mayonnaise or Greek yogurt to the dressing mixture.
  • You can substitute the deli meats with rotisserie chicken for a different take on this savory meat salad.

Nutrition

Find it online: https://tastethisplate.com/grinder-salad-italian-chopped-sub-recipe/