Ah, a “Sub in a Tub” – Italian Chopped Salad Style is basically all the flavors of an Italian sub, but in a low-carb, salad format. Here’s a complete recipe you can assemble quickly:
Ingredients (Serves 2–4)
For the Salad:
- 4 cups chopped romaine lettuce or mixed greens
- 1 cup chopped iceberg lettuce (optional for crunch)
- 1 cup diced tomatoes
- ½ cup sliced banana peppers or pepperoncini
- ½ cup diced cucumber
- ½ cup sliced black olives
- ¼ cup diced red onion
- ¼ cup shredded mozzarella or provolone cheese
- ¼ cup grated Parmesan (optional)
- ½ cup diced Italian cold cuts (salami, ham, or pepperoni)
For the Dressing:
- 3 tbsp olive oil
- 1½ tbsp red wine vinegar
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- Salt and pepper to taste
Optional Toppings:
- Croutons (if you’re not avoiding carbs)
- Cherry tomatoes or extra shredded cheese
Instructions
- Chop and Assemble Salad:
- Chop all the veggies and place in a large bowl.
- Add cold cuts and cheeses.
- Make the Dressing:
- In a small bowl, whisk together olive oil, red wine vinegar, Italian seasoning, garlic powder, salt, and pepper.
- Toss Salad:
- Drizzle dressing over salad and toss until everything is evenly coated.
- Serve:
- Serve immediately in a bowl or “sub in a tub” container.
- Optional: top with extra Parmesan, olives, or banana peppers.
💡 Tips:
- You can prep all ingredients ahead of time, then toss with dressing just before serving.
- Swap cold cuts for grilled chicken or turkey for a lighter version.
- Add pepperoncini or a splash of vinaigrette for more tangy Italian flavor.
If you want, I can also give a meal-prep version that stores beautifully in containers for several days while keeping the ingredients crisp and fresh.
Do you want me to provide that version?
