Italian Sub Salad

Italian sub salad

Ohhhh yesssss….the Italian Sub Sandwich. Really, is there anything better? If you’ve never had a Jersey Mike’s Original prepared “Mike’s Way” then you have not LIVED.

I’m literally drooling on my keyboard rn while glaring at the Siggi’s drinkable yogurt and a carton of blueberries next to me. Ugh.

It hasn’t always been this way. I used to be super basic and vanilla and I’d always just order a turkey and ham sandwich – WAH. Then, I was introduced to cured meats.

I LOVE salami and pepperoni the most because I’m still INCREDIBLY basic and in no way shape or form a real Italian or even a fake Italian. When I get a rotisserie chicken salad from Subway, I always ask them to sneak in a few pieces of pepperoni. The best.

italian sub salad

If you have a craving for an Italian BMT, this is for you.

Italian Sub Sandwich  –> Italian Sub Salad

To make it more blood-sugar friendly, I obviously eliminated the bread, but I also just skipped the provolone (didn’t really feel necessary) and I really bulked up the ham for lots of lean protein. This salad is pretty high in fat, so it’ll keep you full all afternoon. I even like to add a little extra fat with 1/4 avocado because fat is BAE (do people still say that?).

I’m signing off – Sunday is my Saturday, and I’m off to find a patio.



Italian Sub Salad

Author: Megan Hansen, RDN, LD

Prep time: 10 mins

Total time: 10 mins

Serves: 2

All the ridiculous goodness from an Italian Sub Sandwich… a salad.



  • 5 c romaine, chopped

  • 4 pearl tomatoes (or 8 grape tomatoes), sliced

  • 1/2 c thinly sliced sweet onions

  • 1/4 c sliced banana peppers or pepperoncinis

  • 8 oz deli ham, chopped

  • 2 oz genoa salami, sliced

  • 1 oz pepperoni, sliced

  • 2 tsp grated romano cheese

Red Wine Vinaigrette

  • 2 Tbsp olive oil

  • 2 Tbsp red wine vinegar

  • 1/2 Tbsp lemon juice

  • 1/4 tsp oregano

  • 1/4 tsp garlic powder

  • 1/4 tsp onion powder

  • 1/4 tsp salt + fresh ground pepper


  1. Combine all salad ingredients into two big bowls.

  2. Combine dressing ingredients and whisk or put into a mason jar and shake vigorously.

  3. Drizzle over salad.

  4. (I like to make extra dressing and eat it all week!)

Serving size: 1/2 recipe

Fat: 23

Carbohydrates: 16

Sugar: 9

Fiber: 6

Protein: 30

Notes: You can absolutely mix up the meats in this recipe and use whatever your fav Italian meats are. And if you really need to throw in some provolone…go for it. This is just for inspo!

italian sub salad in white bowl
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