This Italian Grinder Chopped Salad recipe has all the ingredients we love from our favorite Italian Grinder Sub, in delicious Salad form. There’s so much flavor packed in every bite.

Looking for more salad recipes? I recommend these 4 Mason Jar Salads, Cheeseburger Salad, and Asian Chicken Salad!

An Italian Grinder Salad recipe, all chopped and served in a large bowl.

Italian Grinder Chopped Salad

I love a good lunchtime salad that’s truly “meal” worthy and this Italian Grinder Chopped Salad always leaves me full and satisfied.

I like to make sure everything is chopped into very small pieces, so you get tons of flavor in every single bite. Plus, it’s super high protein, hearty, and filling. If you want more high protein recipes, check out my Macro E-Cookbooks.

Grinder Salad Ingredients:

All of the chopped ingredients needed to make a grinder salad.

How to make an Italian Grinder Chopped Salad:

Chop all salad ingredients small, and uniformly to achieve the best flavor in every single bite. Combine in a bowl. Drizzle salad dressing on top, toss, and enjoy immediately.

Two images of all of the ingredients needed for a grinder salad, all chopped on a plate, then after it's all tossed together in a dressing.

Make Ahead Instructions:

To Make Ahead: Chop and prep salad up to a few days ahead of time (depending on freshness of ingredients), and wait to add dressing until serving.

More Healthy Lunch Ideas:

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Italian Grinder Salad with all of the ingredients chopped, served in a large bowl.
Prep 15 minutes
Total 15 minutes
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  • 4 cups Iceberg lettuce , finely chopped
  • 2 oz salami , chopped
  • 2 oz turkey pepperoni slices , chopped
  • 4 oz Deli sliced turkey , chopped
  • 1/4 cup black olives , chopped
  • 1/4 cup red onion , chopped
  • 1/2 cup cherry tomatoes , chopped
  • 1/4 cup shredded cheese
  • 1/4 cup Italian dressing
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon Italian seasoning


  • Finely chopped all ingredients to achieve best combination of flavors In every bite. Combine salad ingredients in a bowl. Toss with dressing.


Make Ahead Instructions: Chop and prep salad up to a few days ahead of time (depending on freshness of ingredients), and wait to add dressing until serving.


Calories: 413kcalCarbohydrates: 16gProtein: 29gFat: 26gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 11gTrans Fat: 0.02gCholesterol: 89mgSodium: 2793mgPotassium: 714mgFiber: 3gSugar: 9gVitamin A: 1094IUVitamin C: 14mgCalcium: 162mgIron: 3mg

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About The Author

Lauren Allen

Welcome! I’m Lauren, a mom of four and lover of good food. Here you’ll find easy recipes and weeknight meal ideas made with real ingredients, with step-by-step photos and videos.

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