This Italian grinder salad is a high-protein, low-carb twist on the viral sandwich, packed with flavor and ready in under 10 minutes!
This Italian grinder salad is a high-protein, low-carb twist on the viral grinder sandwich, and it’s sure to please! This flavor-packed salad includes crisp iceberg lettuce, lean turkey pepperoni, tangy banana peppers, creamy feta, and a light vinaigrette. It’s fresh, vibrant, and a new favorite at our house!
What makes this salad stand out is its high protein content, thanks to lean deli meats and lower-in-fat feta cheese and vinaigrette dressing. Plus, it's more than just a salad — it’s a healthy, filling meal that tastes like a grinder sub without the guilt!
This salad is perfect for a quick lunch or meal prep. Plus, it's easy to make, delicious, and ready in under 10 minutes.
Ingredients & Substitutions
Iceberg Lettuce: We like to use thinly sliced iceberg lettuce for a crisp, crunchy base. You could easily swap with thinly sliced romaine lettuce.
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Turkey Pepperoni: Turkey pepperoni delivers a spiced, savory flavor while keeping the protein high and fat low (as opposed to less-lean pork pepperoni).
Sliced deli turkey: Lean deli turkey adds protein and keeps the salad light. Another option would be sliced deli ham that has no-added sugar.
Reduced-Fat Feta: Reduced-fat feta adds a creamy, salty kick. You could swap with shaved Parmesan for a tasty alternative.
Red Onion: Sharp red onions are a must for an Italian-inspired flavor!
Pepperoncini – Pepperoncini add a tangy, spicy flavor which takes the salad up a notch! If you prefer, you can substitute banana peppers.
Tomatoes (optional): Juicy grape or cherry tomatoes add sweetness and a pop of color to the salad.
How to Make
STEP 1: In a small bowl, soak the sliced onions in cold water for about 10 minutes to mellow their sharp bite.
STEP 2: Cut the iceberg lettuce in half and remove the core. Slice it lengthwise into ¼-inch strips, then cut the strips in half to create pieces 2 inches or shorter. Measure 3 cups. Prepare the other ingredients as directed.
STEP 3: In a small bowl, whisk together the olive oil and red wine vinegar. Season with salt and pepper.
STEP 4: In a large bowl, combine the chopped lettuce, pepperoni, deli turkey, pepperoncini, onions, tomatoes (optional) and crumbled feta. Drizzle with dressing and toss gently to coat. Lightly season with fresh cracked pepper.
Storing
Keep leftover salad in the fridge for up to 4 days. To keep it fresh longer, only add dressing to the portions you're eating, not the whole salad.
More High Protein Salads
If you try this recipe, we would love to hear your feedback! Leave a comment, rate it, and tag @lowcarbsimplified on your photo of this recipe on Instagram or Facebook. We hope you enjoy this recipe as much as we do!
Recipe
High Protein Italian Grinder Salad
Ingredients
- ¼ cup red onion, thinly sliced
- 3 cups iceberg lettuce, sliced into ¼-inch strips and then halved to create pieces 2 inches or shorter in length
- 25 (or 1.5 ounces) turkey pepperoni slices, roughly chopped into smaller pieces
- 5 (or 1.5 ounces) thin deli turkey slices, roughly chopped into smaller pieces
- ¼ cup pepperoncini, stems removed and diced
- ⅓ cup reduced-fat feta cheese, crumbled
- ⅓ cup grape tomatoes, quartered (optional)
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon red wine vinegar
- salt and pepper to season
Instructions
- Slice and soak onion: In a small bowl, soak the sliced onions in cold water for about 10 minutes to mellow their sharp bite. When done, pat onions dry with a paper towel.
- Chop ingredients: Cut iceberg lettuce in half and remove core. Slice lengthwise into ¼-inch strips. Cut strips in half to create strips 2 inches or less in length. Measure 3 cups. Chop other ingredients as indicated.
- Make dressing: In a small bowl, whisk together the olive oil and red wine vinegar. Season with salt and pepper.
- Finish and serve: In a large bowl, combine the chopped lettuce, pepperoni, deli turkey, pepperoncini, onions, tomatoes (optional) and crumbled feta. Drizzle with dressing and toss gently to coat. Lightly season with fresh cracked pepper.
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