Italian Sub Salad


Ohhhh yesssss....the Italian Sub Sandwich. Really, is there anything better? If you've never had a Jersey Mike's Original prepared "Mike's Way" then you have not LIVED.

I'm literally drooling on my keyboard rn while glaring at the Siggi's drinkable yogurt and a carton of blueberries next to me. Ugh.

It hasn't always been this way. I used to be super basic and vanilla and I'd always just order a turkey and ham sandwich - WAH. But when I met Andy's family 9 years ago, I was introduced to cured meats. Like, really introduced to cured meats.

I don't think you understand.

Andy's dad has a walk-in meat cooler. 

Where he does his own curing (and massive meat storage oh and also it's where he keeps his kegs that hook up to his beer lines that go to the patio - dead.)


Twice a year, we'd head to the Kober house for sausage making day. Where there would be an assembly line of neighbors and relatives in the basement making freaking homemade sausage.


I LOVE salami and pepperoni the most because I'm still INCREDIBLY basic and in no way shape or form a real Italian or even a fake Italian. When I get a rotisserie chicken salad from Subway, I always ask them to sneak in a few pieces of pepperoni. The best.

Unfortunately, the nutrition info on these will make you wanna cry. So a) don't look and b) get your fix by at least removing the bread annnnd some of the cured meats and cheese.


See, I'm all about making swaps before eliminating something from my diet. I mean, no, this salad is not THE HEALTHIEST salad. But if you have a craving for an Italian BMT, this is going to SAVE you.

Italian Sub Sandwich  --> Italian Sub Salad

To make it more blood sugar friendly, I obviously eliminated the bread, but I also just skipped the provolone (didn't really feel necessary) and I really bulked up the ham for lots of lean protein. This salad is pretty high in fat, so it'll keep you full all afternoon. I even like to add a little extra fat with 1/4 avocado because fat is BAE. (do people still say that?)

I'm signing off - Sunday is my Saturday, my oldest and closest friends, Ashley, is in Atlanta for a day, and I'm off to find a patio.


Italian Sub Salad

Author: Megan Kober, RDN, LD

Prep time: 10 mins

Total time: 10 mins

Serves: 2

All the ridiculous goodness from an Italian Sub a salad.



  • 5 c romaine, chopped

  • 4 pearl tomatoes (or 8 grape tomatoes), sliced

  • 1/2 c thinly sliced sweet onions

  • 1/4 c sliced banana peppers or pepperochinis

  • 8 oz deli ham, chopped

  • 2 oz genoa salami, sliced

  • 1 oz pepperoni, sliced

  • 2 tsp grated romano cheese

Red Wine Vinaigrette

  • 2 Tbsp olive oil

  • 2 Tbsp red wine vinegar

  • 1/2 Tbsp lemon juice

  • 1/4 tsp oregano

  • 1/4 tsp garlic powder

  • 1/4 tsp onion powder

  • 1/4 tsp salt + fresh ground pepper


  1. Combine all salad ingredients into two big bowls.

  2. Combine dressing ingredients and whisk or put into a mason jar and shake vigorously.

  3. Drizzle over salad.

  4. (I like to make extra dressing and eat it all week!)

Serving size: 1/2 recipe

Fat: 23

Carbohydrates: 16

Sugar: 9

Fiber: 6

Protein: 30

Notes: You can absolutely mix up the meats in this recipe and use whatever your fav Italian meats are. And if you really need to throw in some provolone...go for it. This is just for inspo!