Easy Chopped Italian Sub Salad with Dijon Vinaigrette

If you love the bold, savory flavors of an Italian sub but want something that feels lighter and more nourishing, this Chopped Italian Sub Salad is about to become a staple. It has everything from crisp lettuce, salty bites of pepperoni and salami, juicy tomatoes, briny olives, and a tangy homemade Dijon vinaigrette that pulls it all together.

This is the kind of meal that feels satisfying without being heavy. It is quick enough for a weekday lunch, easy to throw together for dinner, and perfect when you want something fresh but still crave big flavor. You can keep it simple or build it out with extras like beans, cheese, or toasted bread on the side.

It is balanced, flexible, and one of those recipes you will find yourself making on repeat.

How This Recipe Supports Feeling Good

This salad is a great example of how food can be both nourishing and satisfying.

It is loaded with fresh vegetables like lettuce, cucumber, tomatoes, and red onion, which provide fiber, hydration, and a variety of vitamins and antioxidants. These ingredients help support digestion and overall wellness while adding natural crunch and freshness.

The olive oil-based dressing brings in healthy fats that support hormone balance and help your body absorb fat-soluble nutrients. Using simple, real ingredients also keeps things feeling lighter and more in tune with a whole-food approach.

The addition of protein and fats from the meats makes this salad more satiating, helping you stay full and energized. And because it is flexible, you can easily adjust it to fit your needs; whether that means adding beans for extra fiber or keeping it lighter depending on your day.

It is all about balance: fresh, flavorful, and satisfying without overcomplicating things.

Why You Will Love This Recipe

• Big, bold Italian sub flavors in a lighter, fresher form
• Comes together in under 20 minutes
• Perfect for lunch, dinner, or meal prep
• Easy to customize with what you have on hand
• Balanced with protein, healthy fats, and fiber
• Feels indulgent while still supporting a healthy lifestyle
• Great for entertaining or sharing
• Naturally low-carb and gluten-free (without croutons/bread)

Chopped Italian Sub Salad

This Chopped Italian Sub Salad is fresh, vibrant, and packed with bold flavor. Crisp lettuce is tossed with savory pepperoni and salami, crunchy veggies, briny olives, and a tangy homemade Dijon vinaigrette. It’s everything you love about an Italian sub—lighter, fresher, and perfect for an easy lunch or dinner.

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings: 2 servings

Course: Main Course, Salad

Ingredients Method

Ingredients

  

Salad

• 1 head lettuce chopped (romaine or green leaf)
• ½ cup pepperoni bite-sized
• ½ cup salami bite-sized
• ½ cup banana peppers sliced
• 1 cup cucumber diced
• 1 cup cherry tomatoes halved
• ¼ cup red onion thinly sliced
• ⅓ cup Kalamata olives

Dijon Vinaigrette

• 3 tbsp olive oil
• 1 tbsp Dijon mustard
• 1 tbsp red wine vinegar
• ½ –1 tsp honey or maple syrup optional
• 1 tsp Italian seasoning
• ¼ tsp salt adjust after tasting
• ¼ tsp black pepper

Optional Add-Ins

• Shaved parmesan or mozzarella pearls
• Chickpeas or white beans
• Avocado slices
• Croutons or toasted sourdough cubes
• Fresh basil or parsley

Method

 

Prep the produce

1. Wash and chop the lettuce. Dice cucumber, halve tomatoes, and slice onion and banana peppers.

Assemble the salad

1. In a large bowl, combine lettuce, pepperoni, salami, banana peppers, cucumber, tomatoes, red onion, and olives.

Make the dressing

1. In a small bowl, whisk together olive oil, Dijon mustard, red wine vinegar, Italian seasoning, salt, and pepper until smooth.

Toss and serve

1. Pour dressing over the salad and toss until everything is evenly coated. Serve immediately or chill for 10–15 minutes for extra flavor.