Italian Sub Salad

Name: Italian Sub Salad (High-Protein)
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Cuisine: American
Ingredients: 4 oz oven roasted turkey, sliced; 4 oz ham, sliced; 4 oz salami, sliced; 4 oz provolone cheese, sliced; 1/2 cup non-fat Greek yogurt; 2 tbsp light mayonnaise; 2 tbsp red wine vinegar; salt, to taste; black pepper, to taste; 1 tsp dried oregano, plus more for topping; 1 head iceberg lettuce, shredded; 1 cup cherry tomatoes, halved; 1/2 medium red onion, thinly sliced; 1/4 cup banana peppers, chopped; 1 tbsp olive oil; 1/4 tsp red pepper flakes

Italian Sub Salad is a high-protein chopped salad that combines oven-roasted turkey, ham, salami, and provolone cheese with fresh vegetables in a creamy Greek yogurt dressing. Also called a 'sub in a tub,' it's a quick meal-prep friendly lunch that's ready in under 10 minutes.

🌍American 🏷️Italian sub 🏷️Chopped salad 🏷️Salad 🏷️Sub in a tub High-protein

🏷️

🏷️Low-carb

-0:00

ice.karimcooksonTikTok

Total

20 min

Servings

2

Difficulty

Easy

Est. Cost

$29–$48

Recipe Source

View original recipe

From TikTok · by ice.karimcooks

-0:00

ice.karimcooksonTikTok

Ingredients

4 oz oven roasted turkey, sliced
4 oz ham, sliced
4 oz salami, sliced
4 oz provolone cheese, sliced
1/2 cup non-fat Greek yogurt
2 tbsp light mayonnaise
2 tbsp red wine vinegar
salt, to taste
black pepper, to taste
1 tsp dried oregano, plus more for topping
1 head iceberg lettuce, shredded
1 cup cherry tomatoes, halved
1/2 medium red onion, thinly sliced
1/4 cup banana peppers, chopped
1 tbsp olive oil
1/4 tsp red pepper flakesoptional

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Instructions

1
On a cutting board, layer the sliced oven roasted turkey, ham, salami, and provolone cheese.
2
Finely chop the layered meats and cheese together until they are in small, bite-sized pieces. Set aside.
3
To make the dressing, combine non-fat Greek yogurt, light mayonnaise, and red wine vinegar in a measuring cup or small bowl.
4
Season the dressing with salt, pepper, and dried oregano. Whisk until smooth and well combined.
5
In a large salad bowl, add the shredded iceberg lettuce.
6
Top the lettuce with the chopped meat and cheese mixture, halved cherry tomatoes, thinly sliced red onion, and chopped banana peppers.
7
Drizzle with olive oil and season with more black pepper, dried oregano, and optional red pepper flakes.
8
Pour the creamy dressing over the salad.
9
Toss everything together until well combined and serve immediately.

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Tips & Notes

Pro tips

Slice all deli meats and cheese uniform thickness before chopping—this ensures even distribution and better texture in each bite.
Make the dressing while prepping ingredients, then let it sit 5 minutes so the oregano fully hydrates and flavors meld.
Toss the salad gently with tongs to avoid breaking up the meat slices; a light hand keeps the texture intact.
Serve immediately after dressing or store components separately to prevent the salad from becoming soggy.

Substitutions

Non-fat Greek yogurt → full-fat Greek yogurt (richer, creamier dressing)
Red wine vinegar → white wine vinegar or balsamic vinegar (milder or sweeter flavor)
Dried oregano → 1 tbsp fresh oregano (brighter, fresher taste)
Ham → capicola or mortadella (more traditional Italian flavor)

Storage & make-ahead

Store dressed salad in an airtight container in the refrigerator for up to 1 day. For longer storage, keep components separate and assemble just before eating.

Common Questions

Can I make this salad ahead of time?

Yes. Chop and store the meats, cheese, and vegetables separately in airtight containers for up to 3 days. Dress just before serving to keep the salad crisp.