Best Chopped Italian Sandwich Viral Grinder Salad

My Lighter Chopped Italian Sandwich combines all the flavors of a classic Italian sub with a fresh twist. Inspired by the viral TikTok trend, it features crisp veggies, lean meats, rich cheeses, cottage cheese bread buns, and homemade creamy Italian dressing. This recipe is packed with bold Italian taste and is easy to make!

My Lighter Chopped Italian Sandwich combines all the flavors you love in a classic Italian sub, but with a fresh, lighter twist. Inspired by the viral TikTok trend and packed with flavorful, simple ingredients, this recipe takes the best of an Italian grinder salad and makes it even more accessible. With layers of crisp veggies, lean meats, and rich cheeses, every bite delivers that bold Italian taste you craveā€”without sacrificing ease or quality.

This sandwich, paired with homemade cottage cheese bread buns and creamy Italian dressing, offers a satisfying meal thatā€™s high in protein and gluten-free, perfect for lunch or dinner. Itā€™s a recipe I make all the time, and itā€™s designed to fit right into your busy life with its quick prep and wholesome ingredients. If youā€™ve ever wanted to enjoy a classic Italian sub in a healthier, tastier way, this is your go-to recipe!

YouTube video

Why Youā€™ll Love This Italian Chopped Salad Sandwich Recipe

  • Fresh ingredients: Packed with crisp veggies, lean meats, and rich cheeses for that classic Italian flavor.
  • Easy to make: Simple steps that bring a restaurant-style sandwich right to your kitchen.
  • Inspired by viral trends: A fun take on the TikTok-famous Italian grinder salad.
  • Perfect for lunch or dinner: Satisfying and flavorful, great for any meal of the day.
Two chopped Italian sandwiches on a plate.

Ingredients & Substitutions

Here is everything you need to make an easy Italian Grinder Salad Sub recipe:

Turkey breast: You can use your favorite deli and Italian meats, including chicken breast, slices of ham, or roast beef cold cuts.

Turkey pepperoni: Use turkey salami, pepperoni, or sausage for a similar flavor profile.

Provolone cheese: Swap with your favorite cheese slices, including swiss cheese, cheddar cheese, or mozzarella cheese.

Chopped Lettuce: Use any leafy greens, including iceberg lettuce and romaine lettuce. Or replace them with baby spinach or arugula for added nutrients and a slightly different texture.

Tomato: You can use any variety of tomato slices. Substitute with diced red bell pepper for a crunchy and sweet alternative.

Olives: Use capers for a tangy and briny substitute.

Green onion: Swap with finely chopped chives for a milder onion flavor. You can also use red onion for a sharper taste.

Mayo: I recommend my easy Homemade Mayo recipe. Substitute with Greek yogurt for a healthier, creamy option.

Italian Dressing: You can also use a splash of red wine vinegar and olive oil if you don’t have Italian dressing.

Sandwich rolls: I recommend my Cottage Cheese Bread Buns, which are high in protein! You can use any hoagie roll, Italian bread, French bread, or sliced bread. Replace with whole-grain wraps for a lighter and healthier alternative.

Two chopped Italian sandwiches on a plate.

How to Make My Chopped Italian Sandwich Recipe

Here are easy, detailed, step-by-step instructions for making my easy Italian chopped salad on a sub. The instructions are also repeated in the recipe card at the bottom of this blog post.

Step 1: Make the Italian Dressing

Optional: Add 1/3 cup light olive oil, 3 tablespoons mayo, 2 tablespoons red wine vinegar, 2 tablespoons parmesan cheese (grated), 2 teaspoons lemon juice, 1 teaspoon Italian seasoning, 1/2 teaspoon mustard powder (or Dijon mustard), 1/4 teaspoon garlic powder, 1/4 teaspoon salt, and a dash pepper to a jar. Put on the lid and shake vigorously until well blended.

Adding mustard powder to Italian dressing.
Shaking dressing ingredients in a jar.

Step 2: Prep the Ingredients

On a large cutting board, layer your ingredients, including lettuce, turkey pepperoni, cheese, tomato, olives, and green onion. Lay the turkey breast on top. Then chop through all the layers and scoop into a pile in the middle of the cutting board. Pour 1/4 cup of the creamy Italian dressing over the salad and mix thoroughly to coat all the ingredients evenly.

Dicing green onions for the sandwich.
Dicing the chopped salad.

Step 3: Assemble the Sandwich

Cut the sandwich rolls in half and spread a light layer of my homemade mayo, or your favorite brand, on both halves. Generously spoon the chopped mixture onto one half of the bread. Place the other half of the bread on the sandwich. Serve immediately, or wrap and refrigerate for a chilled option.

Two chopped Italian sandwiches on a plate.

Helpful Recipe Notes

Slicing Order: If you’re using round olives and tomatoes it works best to chop them before adding them to the salad pile so they don’t roll away.

Mayo: Spreading mayo on the bread is optional but helps add moisture if you’re using a thicker, dry bread.

Mixing Bowl: You can chop all the ingredients individually, add them to a mixing bowl, and then pour your salad dressing over the top. Then toss it until it’s well combined in the bowl instead of doing it on the cutting board.

Serving Suggestions for Viral Chopped Italian Sub Sandwiches

Add Some Heat: Sprinkle red pepper flakes on your sandwich for a spicy kick.

Creamy Addition: Spread a thin layer of cream cheese on the bun before adding the chopped mixture for extra creaminess.

Cheese Variety: Experiment with different cheeses like Swiss, cheddar, or gouda to find your favorite flavor combination.

Herbaceous Flavor: Garnish with fresh herbs such as basil, parsley, or oregano for a burst of freshness.

Extra Seasoning: Sprinkle a pinch of garlic powder and Italian seasoning into the chopped mixture for enhanced flavor.

Pepperoncini Peppers: Add sliced pepperoncini peppers for a tangy and mildly spicy crunch.

Banana Peppers: Include banana peppers for a sweet and slightly tangy flavor.

Deli Meat Variety: Mix in different deli meats like ham, salami, or roast beef for added variety and richness.

Cheesy Finish: Top the assembled sandwich with a sprinkle of grated parmesan cheese for a savory touch.

Crunchy Veggies: Incorporate diced cucumbers, bell peppers, and shredded carrots into the chopped mixture for added texture and nutrition.

Refrigerate the Chopped Mixture: Store the chopped mixture in an airtight container in the refrigerator for up to 2 days.

Keep Dressing Separate: If possible, store the dressing separately and mix with the chopped ingredients just before serving to keep everything fresh.

Assemble Before Eating: To prevent the sandwich from becoming soggy, store the buns or wraps separately and assemble just before eating.

Wrap Sandwiches Well: If you’ve already assembled the sandwiches, wrap them tightly in plastic wrap or aluminum foil and refrigerate for up to 1 day.

Can I use a different type of meat instead of turkey breast in this italian sandwich recipe?
Yes, you can substitute the turkey breast with chicken breast, ham, or even a plant-based meat alternative for a different flavor or dietary preference.

What can I use instead of turkey pepperoni in my chopped sandwich?
Turkey salami or any other low-fat, low-sodium deli meat can be used as a substitute for turkey pepperoni.

Is there a dairy-free option for the cheese?
Absolutely, you can use a dairy-free cheese alternative such as almond or soy-based cheese slices.

Can I make this sandwich gluten-free?
Yes, simply use gluten-free Italian sub rolls or wraps to make the recipe gluten-free.

How can I make this viral recipe lower in calories?
To reduce calories, use Greek yogurt instead of mayo, opt for a lighter dressing, and choose whole-grain wraps instead of sandwich rolls.

How long can I store the chopped salad mixture?
The chopped mixture can be stored in an airtight container in the refrigerator for up to 2 days.

Can I prepare the italian sandwiches in advance?
While it’s best to assemble the sandwiches just before eating, you can prepare and wrap them tightly, then refrigerate for up to 1 day.

Is it okay to use a different dressing?
Yes, feel free to use your favorite dressing, such as balsamic vinaigrette or a light Caesar dressing, to suit your taste.

Can I serve this sandwich warm?
Yes, you can toast the sandwich rolls or wraps before assembling for a warm and toasty variation.

Two chopped Italian sandwiches on a plate.

Lighter Chopped Italian Sandwich Viral Grinder Salad

Gluten-Free diet-friendly recipe
My Lighter Chopped Italian Sandwich combines all the flavors of a classic Italian sub with a fresh twist. Inspired by the viral TikTok trend, it features crisp veggies, lean meats, rich cheeses, cottage cheese bread buns, and homemade creamy Italian dressing. This recipe is packed with bold Italian taste and is easy to make!
5 from 2 votes
Servings 2
Prep Time 10 minutes
Total Time 10 minutes

Ingredients
  

  • 4 slices turkey breast
  • 16 slices turkey pepperoni
  • 2 slices provolone cheese
  • 1 cup lettuce (chopped)
  • 1/4 cup tomato (diced)
  • 1/4 cup olives
  • 2 tablespoons green onion (chopped)
  • 3 tablespoons mayo
  • 1/4 cup Italian Dressing
  • 2 sandwich rolls

Instructions
 

  • On a large cutting board, layer your ingredients, including lettuce, turkey pepperoni, cheese, tomato, olives, and green onion. Lay the turkey breast on top. Then chop through all the layers and scoop into a pile in the middle of the cutting board. Pour 1/4 cup of my creamy Italian dressing over the salad and mix thoroughly to coat all the ingredients evenly.
  • Cut the sandwich rolls in half and spread a light layer of my homemade mayo on both halves. Generously spoon the chopped mixture onto one half of the bread. Place the other half of the bread on the sandwich. Serve immediately, or wrap and refrigerate for a chilled option.

Video

YouTube video

Notes

Nutrition Facts: Do not include the bread.
Slicing Order:Ā If you’re using round olives and tomatoes it works best to chop them before adding them to the salad pile so they don’t roll away.
Mayo:Ā Spreading mayo on the bread is optional but helps add moisture if you’re using a thicker, dry bread.
Mixing Bowl:Ā You can chop all the ingredients individually, add them to a mixing bowl, and then pour your salad dressing over the top. Then toss it until it’s well combined in the bowl instead of doing it on the cutting board.

Nutrition

Calories: 314kcalCarbohydrates: 6gProtein: 11gFat: 28gSaturated Fat: 7gPolyunsaturated Fat: 12gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 40mgSodium: 945mgPotassium: 229mgFiber: 1gSugar: 3gVitamin A: 655IUVitamin C: 5mgCalcium: 173mgIron: 1mg
Keyword chopped salad, Italian sub, sandwich, viral recipe
Did you make this recipe and love it?Please let me know in the comments below how it turned out šŸ™‚

3 Comments

  1. 5 stars
    I love the lean meat suggestions! And the Italian salad dressing is really easy to make and tasted delish! I scooped the salad into a low-carb pita. My husband and I both loved it. Will make again!

5 from 2 votes

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