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    Home » Recipes » Salads

    Sub Salad

    Published: Jan 12, 2023

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    Jump to Recipe -

    This Sub Salad is quick and easy to make, and is one of our absolute favourite keto / low carb salads. Sure to be loved by the whole family!

    A bowl of Italian sub salad with a bottle of dressing behind it.

    I’ve been on a giant salad making kick over the past month or so, aiming to finally photograph all of our favourite salad recipes to share with you.

    This post?

    This is the salad that sees the MOST use in our house - we make it several times a week.

    It a fantastic salad with a ton of great flavours and textures, basically like a giant Italian sub in a bowl.

    Not only that, it has an element that none of our other salads have - at least not to the same extent:

    Batch processing ahead of time, dump and go to assemble.

    Sure, we can make one or two at a time, from scratch... but because we make it so often, I’ll do up all the toppings - the cheese, meats, and pickles - up in little packets on grocery day.

    I’ll lay out 6 or 8 squares of plastic wrap, and cut up all the chicken for that many salads, dividing it between the plastic wrap pieces.

    Then the other meats, then the cheeses, so forth.

    Once I’ve cut and divided all the topping ingredients, each packet gets wrapped up.

    I make a big batch of the dressing in a pint jar, and stick it in the fridge.

    It’s not much more work than making an individual salad, but it DOES mean that when we want one of those salads, it takes like 2 minutes.

    Pull the base salad and a packet out of the fridge. Dump the packet on the salad, shake the jar of dressing, and pour it on.

    SUPER easy.

    Anyway, whether you batch process them or make them individually, this is a fantastic salad, and sure to become a family favorite for you, too!

    Two Italian Sub Salads with a bottle of dressing.

    Ingredients

    This hearty salad is a SUPER simple recipe, and you’ll definitely be able to find all the ingredients in almost any grocery store.

    I tend to look at this in 3 parts - the base salad, the toppings, and the vinaigrette. Some notes for you:

    Base Salad

    I like to meal prep several days worth of salad base bowls on grocery day - some sort of fresh greens, along with some fairly neutral fresh vegetables - Usually shredded broccoli stems, carrot, green onions, cucumber, and radish.

    1 batch makes 10 salads, so we’ve got a few days worth of base salads to adorn all kinds of different ways. (They tend to last 6-7 days in the fridge.

    It’s a pretty slick way to get a lot of vegetables into our diet, and feels like SO much less work than making full salads individually.

    See my Salad Meal Prep post for full details on how I do it.

    Want to make this salad as a standalone thing?

    You can use a base of salad greens, spring mix, baby spinach, and/or romaine lettuce. I’d add some cucumber and green onions in, for good measure.

    A cutting board of the prepared topping ingredients in front of 2 bowls of base salad.

    Italian Sub Toppings

    Generally speaking, I like to make this salad with 3 meats, 2 cheeses, and some sort of pickles, etc.

    Meats

    As with the sandwich, I like to use a variety of cured Italian meats. (Well, usually Italian, anyway!)

    When I have some available, I like to use mortadella, capicola, ham (or prosciutto)... but usually I don’t have any on hand when I want this salad, or I’m not feeling bougie enough to put prosciutto on a salad.

    So, I end up using deli chicken, salami (usually Genoa salami), and pepperoni - usually pepperoni sticks, cut into chunks.

    Sometimes I’ll use summer sausage in place of the salami. Really, you can use whatever you like to have on a sandwich!

    Cheeses

    I usually aim for 2-3 cheeses, and have them in either different colours, or different forms.

    As shown, that ended up as shredded yellow cheddar cheese, and mini bocconcini - tiny fresh mozzarella balls.

    Sometimes I’ll cube up some Provolone cheese instead of the bocconcini.

    This is a very casual salad, don’t overthink it!

    Pickles

    Just as I like pickles on a sub, I like them in my sub salad.

    I’ll usually chop up 1 pickle per salad.

    My husband likes to slice up some pepperoncini on his, and sometimes we’ll toss some olives - Jumbo Green Olives and/or Pitted Black Olives, usually - on there.

    Quartered Artichoke Hearts and/or Roasted Red Peppers are other nice options.

    It’s all good!

    Sub Sauce Vinaigrette

    This salad is topped off with a quick vinaigrette that ties it all together with more great “sub sauce” flavours. While the toppings may change a bit from ady to day, this dressing is a constant.

    You will need:

    Red Wine Vinegar
    Olive Oil
    Dijon Mustard
    Dried Oregano
    Garlic Powder
    Salt and Pepper, to taste.

    The mustard helps this emulsify into a thick, rich dressing - I recommend using a stick blender or Milk Frother to do so.

    Two Italian Sub Salads with a bottle of dressing.

    How to Make Italian Sub Salad

    The full recipe is in the recipe card at the end of this post. Here is the pictorial walk through, with some more detailed information where necessary.

    Sub Sauce Vinaigrette

    In a small bowl, mini food processor, or the cup of a stick blender, blend everything except the salt and pepper, until well combined and emulsified.

    Season with salt and pepper, to taste.

    A 4 part image showing the vinaigrette dressing being made.

    Salad Assembly

    Uncover and fluff 2 base salads, or divide salad greens between 2 bowls.

    Roll each slice of deli chicken, then slice into pieces.

    3 rolls of chicken deli meat rolled up and cut in half.

    Slice salami into strips, and pepperoni sticks into bite sized pieces.

    A 6 part image showing the meats and cheeses being prepared and arranged on top of the base salads.

    Arrange all salad topping ingredients over the base salads, serve immediately with the dressing.

    Note: This makes more dressing than you’ll need for 2 servings, but the nutritional info reflects the entire amount called for.

    A bowl of Italian sub salad with a bottle of dressing behind it.

    More Keto Main Dish Salad Recipes

    Looking for more low carb salad recipes that are substantial enough to serve as a meal? Look no further!

    Buffalo Chicken Salad
    Chicken Bacon Ranch Salad
    Cobb Salad
    Keto Mediterranean Orzo Salad with Chicken
    Keto Taco Salad
    Mediterranean Chicken Salad
    Salad Meal Prep
    Seafood Cobb Salad
    Seared Tuna Salad
    Sesame Ginger Chicken Salad
    Shawarma Chicken Salad
    Steak Salad with Creamy Wasabi Dressing
    Thai Pesto Salmon Salad

    Two Italian Sub Salads with a bottle of dressing.

    Share the Love!

    Before you chow down, be sure to take some pics of your handiwork! If you post it to Bluesky, be sure to tag us - @CelebrationGen. We're also on Pinterest, so you can save all your favourite recipes to a board!

    Also, be sure to subscribe to my free email newsletter, so you never miss out on any of my nonsense. Well, the published nonsense, anyway!

    ... and hey, if you love the recipe, please consider leaving a star rating and comment! (Sharing the post on social media is always appreciated, too!)

    Two Italian Sub Salads with a bottle of dressing.

    Two Italian Sub Salads with a bottle of dressing.
    Print Recipe Pin Recipe Save Recipe Saved!
    5 from 1 vote

    Italian Sub Salad

    This Sub Salad is quick and easy to make, and is one of our absolute favourite keto / low carb salads. Sure to be loved by the whole family!
    Prep Time10 minutes mins
    Total Time10 minutes mins
    Course: Main Course, Salad
    Cuisine: American, Italian
    Diet: Diabetic, Gluten Free
    Servings: 2 Servings
    Calories: 1269kcal

    Ingredients

    Sub Sauce Vinaigrette

    • ⅓ cup Red Wine Vinegar
    • ⅔ cup Olive Oil
    • 1 tablespoon Dijon
    • 1 ½ teaspoon Dried Oregano
    • 1 teaspoon Garlic powder
    • Salt and Pepper to taste

    Salad Assembly

    • 2 Base Salads or 4 cups salad greens
    • 6 slices Deli Chicken
    • 4 slices Salami
    • 2 Pepperoni Sticks
    • ½ cup Shredded Cheddar cheese
    • 10 mini Bocconcini
    • 1 Pickle
    • Pepperoncini optional
    • Tomato optional

    Instructions

    Sub Sauce Vinaigrette

    • In a small bowl, mini food processor, or the cup of a stick blender, blend everything except the salt and pepper, until well combined and emulsified.
    • Season with salt and pepper, to taste.

    Salad Assembly

    • Uncover and fluff 2 base salads, or divide salad greens between 2 bowls.
    • Roll each slice of deli chicken, then slice into pieces. Slice salami into strips, and pepperoni sticks into bite sized pieces.
    • Arrange all salad topping ingredients over the base salads, serve immediately with the dressing.

    Notes

    This makes more dressing than you’ll need for 2 servings, but the ingredients reflects the entire amount called for.
    See the post for details on how I do base salads.

    Nutrition

    Calories: 1269kcal | Carbohydrates: 11g | Protein: 44g | Fat: 120g | Saturated Fat: 28g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 58g | Trans Fat: 0.04g | Cholesterol: 113mg | Sodium: 1420mg | Potassium: 452mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1280IU | Vitamin C: 19mg | Calcium: 763mg | Iron: 2mg

    Two Italian Sub Salads with a bottle of dressing.

    Two Italian Sub Salads with a bottle of dressing.

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