This loaded Grinder Salad is inspired by the classic Italian grinder sandwich. Like the original, it's filled with crisp lettuce, salty deli meats, and creamy cheese.
You get all of the flavor of your favorite sandwich – packed into a satisfying salad that's low in carbs and high in deliciousness.
One of the best places to find new recipe inspiration is social media, and in particular TikTok. During my nightly scroll sessions, I kept seeing videos for grinder salad, and I knew I had to try it!
I'm not one to try the recipe as-is, so I got to work creating my own deconstructed grinder sandwich salad, inspired by the New England deli classic. The salad form itself was easy enough to duplicate, but I knew I had to get that creamy and tangy dressing perfect, so I went through many rounds of testing before I found one that was perfect.
Grinder salad became a viral recipe for good reason – it's delicious, easy to make, and satisfies all cravings for your favorite Italian sub. It's perfect for gluten-free and low carb folks too, as this hearty salad contains no bread products.
Why You'll Love It
- Quick and easy. It's ready in less than 20 minutes, making it perfect for weeknight dinners.
- High in protein. Cold deli meats are high in protein, making this salad hearty, satisfying, and perfect for meal prep.
- Easy to customize. We love this recipe because it's easy to make gluten free (just check the deli meat ingredients). You get all of the flavor of an Italian grinder sandwich – hold the bread.
Ingredients
- Deli meat: This recipe works out with any combination of deli meats (within reason). We found that the best flavor was had when we used a blend, and about half of the total meat was mild in flavor (like smoked chicken or turkey). For the remaining half I like to use a mix of Italian meats like prosciutto and genoa salami, but you can use whatever you like best.
- Cheese: Havarti and provolone cheese were our top picks, but sliced mozzarella and cheddar are good contenders.
- Lettuce: Crisp iceberg lettuce was our top choice in tests, but fresh romaine lettuce is a good runner-up. Just be sure to slice it very thinly.
- Veggies: We like to include sliced red onion (a deli sandwich staple!) and quartered cherry tomatoes. Feel free to add your favorites into the mix.
- Pickled banana peppers: These add a little heat and tanginess, but not too much. If you don't have them, you can substitute pickled pepperoncini peppers, jalapeno peppers (be modest with these!), or even chopped bell peppers (great for those who can't stand any heat).
You will also need:
- Mayonnaise
- Red wine vinegar
- Parmesan cheese
- Seasonings (oregano, garlic powder, salt, and pepper)
- Calabrian chili paste (or pesto) – optional
Preparing Deli Meat for Chopped Salad
- The goal is to have finely chopped pieces about ½" or smaller in size.
- This is easily done by making both vertical and horizontal cuts.
- Pile the deli meat, slice vertically in ¼-1/2" strips.
- Slice horizontally in ¼-1/2" strips until the meat is finely chopped.
- The cheese should be done in a similar manner.
- A good quality veggie chopper with a grid attachment can help!
How to Make a Grinder Sandwich Salad
This Viral grinder sandwich salad is packed with fresh veggies and all of the key ingredients of an Italian sub. You're going to love it!
- Shred the lettuce and add it to a very large bowl (or stock pot – trust me, this salad is bulky until the dressing is added!).
- Add all of the chopped meats, cheese, banana peppers, and vegetables. Toss well to combine.
- Prepare the grinder sandwich dressing. Add all of the dressing ingredients to a small glass bowl or mason jar.
- ½ cup mayonnaise
- 2 tablespoons red wine vinegar
- ½-1 teaspoon calabrian chili paste (or pesto; optional)
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Stir well to combine, scraping down the sides of the bowl as needed. I like to use a milk frother for dressings – it blends up perfectly!
- Pour most of the dressing on top of the salad and toss well until it is well coated.
- If you like your salad extra creamy, add the rest of the dressing and toss once again to combine. Scoop into bowls, serve, and enjoy!
Make Ahead Option
If you want to make this salad ahead of time for guests or meal prep, I recommend leaving off the dressing. The salad wilts and releases liquid during storage, and including the dressing only compounds the issue.
Instead, prepare the dressing and add it just before serving. If you're making it for meal prep, separate the dressing into individual containers and add them to your prep just before serving. This is the best way to maintain the crispness of the lettuce!
Variations and Substitutions
- Grinder sandwich: This recipe is easy to reverse-engineer back into its original form. Leave the deli meat whole and layer it on a hoagie roll (or crusty Italian bread) with some mayo and calabrian chili paste (optional). Toss the lettuce with the other ingredients and about ½ of the dressing and layer it on top of the meat.
- Dairy free: Swap the cheese for your favorite dairy free cheese, and swap the parmesan for a dairy-free substitute. Mayonnaise is already dairy free, but it's common for people to think it contains dairy – it does not, only eggs.
- Different meats: Grinder salad tastes good with pretty much any mix of deli meat or cold cuts that I've tried it with. I like simple Italian meats, but venture out and experiment with your favorites. Try sliced roast beef, mortadella, pepperoni, or whatever you like best. You can try different cheeses too (like cheddar cheese, pepper jack, swiss cheese, etc.).
- Without mayonnaise: If you don't want to use a mayonnaise-based dressing, you can make a basic sub dressing by combining ¼ cup olive oil, 3 tablespoons red wine vinegar, 1 teaspoon dried oregano (or Italian seasoning), ½ teaspoon salt, and ¼ teaspoon black pepper.
Expert Tips
- Use a large bowl. Until the dressing is added, this salad has a lot of volume! Use a large mixing bowl (or a big stock pot) to ensure there's ample room for you to toss everything together.
- Adjust to your taste. The beauty of this recipe is how easy it is to customize to your taste! Scale ingredients up or down, or add your favorite sandwich ingredients into the mix. Add a little pinch of red pepper flakes if you like a little extra heat.
- Store without dressing. Once the dressing is added, the salad will gradually lose its texture. To keep your crunchy lettuce as fresh as possible, leave off the dressing just until ready to serve. If you plan on having leftovers, try storing the salad itself in an airtight container, and the dressing in a mason jar. Combine the two just before serving.
If you loved this recipe for Italian grinder salad, let me know by leaving a 5-star review in the recipe card or comment below! You can also tag me on Instagram @dashfordinner.
Grinder Salad
This Grinder Salad recipe is inspired by the classic New England sandwich. Featuring crisp lettuce, salty deli meats, and creamy cheese.
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Servings: 6 servings
Calories: 309kcal
Ingredients
- 1 head iceberg lettuce shredded or finely sliced
- ½ red onion thinly sliced
- 1 cup quartered cherry tomatoes about 1 ½ cups whole
- ⅓-½ cup pickled banana peppers without liquid
- 12 ounces deli meat of choice We recommend 4-6 ounces smoked turkey or chicken, then about 2 ounces each of prosciutto, genoa salami, and another Italian-style meat of your choice (coppa di parma, pepperoni, etc. (340 g)
- 6 ounces sliced cheese; chopped havarti or provolone are top picks; you’ll need about 8 slices (170g)
- ⅓ cup shredded parmesan cheese
Grinder salad dressing:
- ½ cup mayonnaise
- 2 tablespoons red wine vinegar
- ½-1 teaspoon calabrian chili paste or pesto (optional)
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Prepare the vegetables. Start by first preparing the vegetable ingredients as outlined in the ingredients list (shred the lettuce, slice the onions, quarter the tomatoes, etc.).
- Chop the meat and cheese. The goal is to chop the meat and cheese into small squares or rectangles. This is easily done by placing them in a pile, then slicing both vertically and horizontally. You can also use a veggie chopper for this.
- Assemble the salad. Add the lettuce, red onion, tomatoes, pickled banana peppers, deli meats, cheese, and shredded parmesan to a very large bowl (I sometimes use my stock pot – you’ll need a lot of room!).
- Toss the salad. Use a pair of tongs or salad forks to toss the salad together until well combined.
- Prepare the dressing. Add the mayo, red wine vinegar, calabrian chili paste or pesto (if using), garlic powder, oregano, salt, and black pepper to a small bowl or glass jar. Stir well to combine, scraping down the sides of the bowl as needed.
- Add the dressing to the salad. Pour most of the dressing over the salad and toss well to coat everything in the dressing. If you desire more dressing, add the rest and toss again. Some people like a creamy salad, and some like it a little less creamy, which is why I recommend holding some back at first.
- Serve and enjoy. Grinder salad tastes best when enjoyed right away, but you can chill it before serving if preferred.
Did you try this recipe?Tag me at @dashfordinner and share your photos!
Notes
Storage: This grinder sandwich salad is best when enjoyed on the same day, but it keeps in the refrigerator for about 2-3 days, although it does get progressively wilted and wet as the days go on.
Meal prep: If you are preparing this for meal prep I recommend preparing the dry salad and holding back the dressing. Divide the dressing into 6 containers and add it to your salad portion just before serving.
Make ahead: If you’re making this ahead for a party or dinner, prepare all of the dry salad ingredients and toss well. Prepare the dressing, but set it aside. Dress and toss the salad just before serving – this will help it to maintain a crisp texture.
Deli meats: This recipe works well with all kinds of deli meats, and we have tested it with many options. I recommend using a “mild” option (like chicken or turkey) for about half of the 12 ounces, and your favorite Italian meats for the remaining half. This keeps the flavor balanced and offers a nice variety of textures.
Cheese: Use any sliced cheese you like! We prefer havarti, with provolone and mozzarella being close runners-up.
Nutrition
Calories: 309kcal | Carbohydrates: 7g | Protein: 18g | Fat: 24g | Saturated Fat: 8g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 6g | Trans Fat: 0.4g | Cholesterol: 56mg | Sodium: 1304mg | Potassium: 251mg | Fiber: 1g | Sugar: 2g | Vitamin A: 439IU | Vitamin C: 12mg | Calcium: 241mg | Iron: 1mg
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Dorothy Bigelow
We can't get enough of this salad! It's perfect for packed lunches and is a great salad-as-a-meal. The calabrian chili pesto (or paste) really adds a special flavor, so if you can find it definitely use it!