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This Italian Grinder Salad, aka Sub in a Tub Salad recipe, inspired by the TikTok viral sandwich, combines all the flavors of an Italian sub in a low-carb, bread-free bowl. Crunchy greens, savory deli meats, provolone, parmesan, and a creamy, homemade tangy dressing create a fresh, irresistible salad full of textures and flavors. Enjoy all the classic Italian flavors without the carbs!
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The Viral Grinder Salad Goes Low Carb
Like many of you, I was all over the viral TikTok grinder sandwich trend, especially that Italian-inspired lettuce salad that everyone was raving about. People were going crazy for it. I was going crazy about it.
But living la vida low carb over here, I thought I’d quietly drool from the sidelines. That is, until my hubs requested a new lunch idea, and the light bulb went off in my head. Why not make this an Italian Grinder Salad and ditch the bread altogether? I could give him all the flavors of a delicious Italian grinder sandwich without the carbs.
I swapped the traditional lettuce for shaved Brussels sprouts. They’re sturdier and don’t get soggy, making this salad perfect for meal prep! Even if Brussels sprouts aren’t usually your jam, I highly recommend trying them in this salad.
The dressing? It’s a game-changer—a simple blend of mayo, vinegar, spices, and pepperoncini peppers (plus a bit of the juice) that takes it to a whole new level. Trust me, it’s worth it!
This Italian Grinder Salad is all about customization. Go ahead and add your favorite sandwich ingredients—whether it’s olives, different meats, or extra cheese. I stuck with our usual suspects: lettuce, tomato, onion, ham, salami, and provolone cheese. Don’t forget to finish it with some fresh Parmesan cheese for that extra punch!
If you are looking for more viral TikTok recipes, try my Keto Smash Burger Big Mac Tacos.
If you like copycat recipes, try Keto Copycat Arby's Beef and Cheddars, Copycat PF Chang's Chicken Lettuce Wraps, and Copycat Olive Garden's Alfredo Sauce (Low Carb) or Keto Copycat Taco Bell Supreme Soft Tacos.
If you have a sweet tooth, how about Keto Copycat Ben and Jerry's Cherry Garcia Ice Cream?
🍽️✨ Don't forget to share your delightful creations with us on Instagram using #BobbisKozyKitchen for a chance to be featured in our newsletter! 📸
Why You'll Love This Recipe
- Customizable: This salad is a blank canvas for your culinary creativity. Swap in your favorite cheeses, meats, or veggies to make it your own. Whether you like it spicy, tangy, or loaded with extra cheese, this grinder salad is guaranteed to hit the spot every time.
- Flavor-Packed: Every bite is a flavor explosion with salty deli meats, savory provolone, crisp veggies, and a creamy, tangy dressing. This isn’t just a salad—it’s a full-on taste experience that’s as satisfying as any sandwich.
- Perfect for Meal Prep: Unlike salads made with lettuce, this version uses shaved Brussels sprouts, which hold up beautifully in the fridge. No more soggy greens! This makes it an ideal option for meal prep lunches or light dinners that stay fresh all week.
- Deliciously Low Carb: Craving a hearty sandwich without the carbs? This salad has all the flavors of a classic Italian grinder but in a low-carb, gluten-free form. It’s a satisfying, bread-free meal that you won’t even realize is keto-friendly!
In This Post
- The Viral Grinder Salad Goes Low Carb
- Why You'll Love This Recipe
- 🥘Italian Grinder Salad Ingredients
- 🔪How to Make an Italian Grinder Salad
- Substitutions
- 🍽Equipment Needed
- Storage for the Italian Grinder Salad
- 💭Top tip
- FAQ about the Italian Grinder Salad
- More Delicious Salad Recipes...
- Italian Grinder Salad
- Food safety
🥘Italian Grinder Salad Ingredients
These are the ingredients necessary to make Italian Grinder Salad.
- Brussels Sprouts - check the comments before you say no to this ingredient. Trust me, you don't taste them, and they help keep the salad crunchy and allow it to be stored longer.
- Deli Meats - I use salami and ham here, but I have used pepperoni, soppressata, roast beef, roast turkey, etc.
- Cheese - the choice is yours here but I like to use a nice salty provolone. Pepperjack is another great choice!
The printable recipe card at the bottom of the page contains a detailed list of measurements and instructions.
🔪How to Make an Italian Grinder Salad
This is a basic breakdown of the steps involved in making an Italian Grinder Salad. The full directions are in the recipe card at the bottom of the post.
In a small bowl, combine the ingredients for the dressing. Set aside.
Add the shredded Brussels sprouts, salami, ham, provolone cheese, red onion, and tomatoes to a large bowl.
Add the dressing and toss everything together until well combined.
Top with freshly grated parmesan cheese and serve.
Helpful Hint: 💡 For the best flavor and texture, let the salad sit for about 20-30 minutes after tossing it with the dressing. This allows the Brussels sprouts to tenderize slightly while soaking up all the delicious flavors from the dressing, making every bite flavorful and perfectly seasoned.
Substitutions
- Brussels Sprouts - instead of Brussels sprouts, you can use other greens, but they will get soggy. For that reason, I recommend a sturdier green like kale or Romaine.
- Deli Meats - you can use whatever deli meat you prefer. Sopressata, pepperoni, and roast beef are great options.
- Cheese - salty provolone complements the meats in this salad, but you can use whatever you prefer. Pepper jack is good, as is cheddar or mozzarella.
🍽Equipment Needed
This is the equipment you will need to make an Italian Grinder Salad.
Storage for the Italian Grinder Salad
Store it in the refrigerator for up to 5 days to make the most of this delicious salad. For convenient meal prep, portion the salad into 2-cup containers for easy grab-and-go meals throughout the week. The Brussels sprouts hold up well over time, so you don’t have to worry about sogginess.
Important Note: This salad is not suitable for freezing as the texture of the Brussels sprouts and the dressing would be compromised. Stick to refrigeration to keep it fresh and tasty!
💭Top tip
If you’re planning to make this Italian Grinder Salad ahead of time for meal prep, you can store it fully dressed in the fridge. The Brussels sprouts will hold up well without getting soggy, and the flavors will continue to develop, making the salad even tastier the next day.
FAQ about the Italian Grinder Salad
An Italian Grinder is a type of sub sandwich popular in New England, made with a long, crusty roll filled with Italian deli meats, cheeses, and fresh vegetables like lettuce, tomatoes, and onions. The name "grinder" is believed to originate from the term used for dock workers or from the tough, crusty bread that requires you to "grind" your teeth to eat it. This sandwich is typically served cold, but can also be toasted for a delicious twist.
While Brussels sprouts are ideal for this salad due to their sturdiness and ability to stand up to the dressing without getting soggy, you can substitute them if you prefer. Kale or Romaine lettuce are good alternatives that offer a similar sturdy texture. However, the unique flavor of Brussels sprouts, especially when shaved thin and mixed with the tangy dressing, adds a special touch that other greens might not replicate.
This salad holds up well in the fridge for up to 5 days when stored in an airtight container. It's perfect for meal prep, as the sturdy Brussels sprouts maintain their crunch over time, unlike softer greens that might wilt. Portioning the salad into 2-cup containers makes it easy to grab and go for a quick, satisfying lunch or light dinner.
More Delicious Salad Recipes...
Italian Grinder Salad
Equipment
- 1 tongs
Ingredients
For the dressing
- 1 cup keto mayonaise
- 1 tablespoon red wine vinegar
- 1 teaspoon pink salt
- 1 tablespoon Italian seasoning blend
- 2 teaspoons garlic paste
- 2/3 cup sliced pepperoncini peppers + 2 tablespoons pickling liquid
- 2/3 cup Parmesan Cheese + plus more for serving grated
For the salad
- 1 1/2 pounds Brussels sprouts thinly sliced or shredded
- 12 ounces salami sliced into ribbons
- 1 pound deli ham sliced into ribbons and then chopped into 1-inch pieces
- 8 slices provolone cheese sliced into ribbons and then chopped into 1-inch pieces
- 1/2 red onion chopped
- 2 cups grape or cherry tomatoes halved
Instructions
- In a small bowl combine the ingredients for the dressing.
- Set aside.
- Add the shredded Brussels sprouts, salami, ham, provolone cheese, red onion, and tomatoes to a large bowl.
- Toss everything together until well combined.
- Top with extra Parmesan cheese
Disclaimer
Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Recipes may contain errors, so please use your common sense when following them. Nutritional information is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs will not be included as it has a glycemic index of 0 (meaning it does not spike blood sugar) and it’s not metabolized. Net carbs are the total carbs minus fiber.
Nutrition
Food safety
- Do not use the same utensils on cooked food that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with a high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
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Kim
This looks freaking amazing!
bobbiskozykitchen
Thanks so much! It really is SO good!!
Cindy
This Grinder Salad is delicious. I didn’t have enough brussel sprouts so I mixed in shredded cabbage to make up the difference.
K
Where’s the serving size? Why put how many servings if there’s serving size?
bobbiskozykitchen
I just eyeball it into 1/8ths. If I had to guess I would say approx a cup and a half to 2 loose cups. I packed it into 2 cup containers for my husbands lunches and had 6.
Allison Thomas
This is by far my favorite salad/meal since starting Keto. I’ve made it twice now and it’s been delicious both times. I have used broccoli slaw and Trader Joe’s cruciferous crunch blend as the base. I also used banana peppers instead of peppercinis; I had those already. I used the whole jar! I added more garlic and parm to the sauce also.. absolutely incredible, thanks for sharing!
bobbiskozykitchen
Yay! I am so glad you like the recipe!! I love how you have tweeked it to make it your own.
Sissy
If you told me there were Brussels sprouts in this salad I wouldn’t believe it because I hate Brussels sprouts but I love this salad!!