If you love the bold, zesty flavors of an Italian sub sandwich but want something lighter, fresher, and low on carbs, this Loaded Italian Sub Salad is about to become your new favorite meal. It has everything you crave—savory deli meats, creamy cheese, crisp lettuce, juicy tomatoes, and a tangy Italian dressing—all chopped and tossed into one big, satisfying bowl.
This salad is hearty enough to stand on its own as a main dish, yet simple enough to throw together on a busy weekday. It brings the classic deli counter flavors straight to your kitchen, no bread required.
Why You’ll Love This Recipe
This salad is perfect for busy families, meal preppers, low-carb eaters, and sandwich lovers who want all the taste without the heaviness of a roll. It’s quick, colorful, and packed with protein and crunch.
You don’t need to cook anything, which makes it ideal for warm days when you don’t want to turn on the stove. It’s also easy to customize based on what you have in your fridge. Whether you serve it for lunch, dinner, or a party platter, it always gets rave reviews.
What Is a Loaded Italian Sub Salad?
Think of this as your favorite Italian deli sandwich turned into a chopped salad. Instead of layering meats and cheese inside bread, you toss them with crisp vegetables and a bold Italian-style dressing.
The result is a salad that feels indulgent but is actually balanced and fresh. Every bite has a mix of salty, crunchy, creamy, and tangy flavors.
Ingredients
Here’s what you’ll need to make this Loaded Italian Sub Salad:
Salad Base
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1 large head romaine lettuce, chopped
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1 cup iceberg lettuce, chopped (for extra crunch)
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1 cup cherry tomatoes, halved
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½ cup red onion, thinly sliced
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½ cup banana peppers, sliced
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½ cup black olives, sliced
Meats & Cheese
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½ cup sliced salami, chopped
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½ cup pepperoni, chopped
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½ cup ham, diced
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½ cup provolone cheese, cubed or sliced into strips
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¼ cup shredded mozzarella (optional but delicious)
Dressing
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½ cup Italian dressing (store-bought or homemade)
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1 tablespoon red wine vinegar
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1 tablespoon olive oil
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½ teaspoon Italian seasoning
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¼ teaspoon black pepper
Kitchen Equipment You’ll Need
You don’t need fancy tools for this recipe. Just a few basics:
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Large mixing bowl
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Cutting board
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Sharp knife
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Measuring cups and spoons
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Salad tongs or large spoon
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Small whisk or jar with lid (for dressing)
How to Make Loaded Italian Sub Salad
Step 1: Prep the Vegetables
Wash and dry all your vegetables. Chop the romaine and iceberg lettuce into bite-sized pieces. Slice the cherry tomatoes, red onion, olives, and banana peppers.
Step 2: Prepare the Meats and Cheese
Chop the salami, pepperoni, and ham into strips or small chunks. Cube or slice the provolone into bite-sized pieces.
Step 3: Make the Dressing
In a small bowl or jar, combine Italian dressing, red wine vinegar, olive oil, Italian seasoning, and black pepper. Whisk or shake until well blended.
Step 4: Assemble the Salad
In a large bowl, add lettuce, tomatoes, onions, banana peppers, and olives. Toss gently.
Step 5: Add the Good Stuff
Sprinkle in the chopped meats and cheese. Pour the dressing over the salad just before serving.
Step 6: Toss and Serve
Gently toss everything together so every bite gets coated in flavor. Serve immediately for best crunch.
Tips for the Best Italian Sub Salad
Chop everything small. Smaller pieces make the salad taste more like a real chopped sub.
Add dressing right before serving. This keeps the lettuce crisp and fresh.
Use high-quality deli meats. Since there’s no cooking, flavor matters more.
Balance the salt. The meats and olives are salty, so taste before adding extra salt.
Easy Shortcuts
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Use a pre-washed salad mix instead of chopping lettuce.
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Buy pre-sliced deli meats to save time.
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Grab a good-quality bottled Italian dressing if you’re in a hurry.
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Use string cheese chopped into pieces if you don’t have provolone.
Recipe Swaps and Variations
This salad is super flexible. Try these ideas:
Make It Spicy
Add sliced pepperoncini or a pinch of red pepper flakes.
Go Low-Fat
Use reduced-fat cheese and lean turkey instead of salami.
Add More Veggies
Cucumbers, bell peppers, and shredded carrots all work well.
Turn It Into a Pasta Salad
Add cooked, cooled rotini pasta to make it heartier.
Make It Vegetarian
Skip the meats and add chickpeas and extra cheese.
Serving Suggestions
This salad is filling on its own, but it also pairs well with:
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Garlic breadsticks
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Tomato soup
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Roasted vegetables
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Sparkling water with lemon
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Iced tea
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Light red wine like Chianti
It’s also perfect for picnics, potlucks, BBQs, and game nights.
How to Store Leftovers
If you expect leftovers, store the salad and dressing separately.
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Place salad in an airtight container
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Keep dressing in a small jar
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Store in the fridge for up to 2 days
If already dressed, the salad is best eaten within 24 hours, as the lettuce will soften.
Make-Ahead Tips
You can prep all the ingredients a day in advance. Chop vegetables and meats, then store them separately in containers. When ready to serve, combine and toss with dressing.
This makes it great for meal prep lunches during the week.
Notes
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For extra flavor, sprinkle in a little grated Parmesan cheese before serving.
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A drizzle of balsamic glaze adds a sweet tangy touch.
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If serving at a party, keep the bowl over ice to stay crisp longer.
Final Thoughts
This Loaded Italian Sub Salad proves that salads don’t have to be boring. It’s bold, filling, colorful, and packed with classic deli flavor in every bite. Whether you’re feeding your family, meal prepping for the week, or bringing a dish to share, this recipe delivers big taste with very little effort.
Give it a try, make it your own with your favorite add-ins, and enjoy a fresh twist on a deli classic.
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FAQS
1. What is on a loaded Italian sub?
A loaded Italian sub typically includes Italian deli meats like salami, ham, and pepperoni, cheeses such as provolone or mozzarella, lettuce, tomatoes, onions, pickles or banana peppers, olives, and Italian dressing or oil and vinegar. It’s often served on a long hoagie roll and sometimes topped with herbs like oregano.
2. What is the most popular Italian salad?
The most popular Italian salad is the Italian chopped salad, which usually features lettuce, tomatoes, cucumbers, red onions, olives, pepperoncini, salami, and provolone cheese, all tossed in a zesty Italian dressing. It’s loved for its bold flavors and hearty ingredients.
3. What is the Jennifer Aniston salad?
The Jennifer Aniston salad is a green salad that the actress reportedly loves, made with romaine lettuce, kale, and spinach, topped with cucumber, avocado, tomatoes, nuts, and a light dressing. It’s known for being healthy, nutrient-dense, and clean-eating friendly.
4. Can I make this salad keto-friendly?
Yes! This salad can easily be keto-friendly. Simply:
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Keep lettuce, meats, cheese, and olives.
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Avoid any sugar-containing dressings; use olive oil, vinegar, and keto-approved spices.
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Skip any high-carb vegetables like corn or croutons.
5. Can I use different meats?
Absolutely! You can swap in turkey, roast beef, capicola, chicken, or even vegetarian options like chickpeas or tofu. The key is to use flavorful, protein-rich ingredients to keep it satisfying.