Chopped Italian Grinder Salad (Viral TikTok Deli Salad)

This Chopped Italian Grinder Salad is inspired by the viral TikTok deli salad trend, combining all the flavors of a classic Italian grinder sandwich in a fresh, crunchy, and protein-packed salad bowl.

Featuring chopped deli meats, crisp lettuce, tangy banana peppers, and a creamy Italian dressing, it’s perfect for quick lunches, meal prep, or a no-bread, low-carb option that tastes just like your favorite sub shop grinder.

I first tried this Chopped Italian Grinder Salad on a busy workday when I craved something bold and satisfying, but without the heaviness of bread.

One bite took me straight back to my favorite corner deli, where the smell of fresh-cut meats and tangy peppers always made my lunch breaks special.

This salad captures that same comforting grinder taste in a lighter, refreshing way. It has become my go-to meal prep salad when I want a protein-rich lunch that feels like a treat.

Table of Contents

Toggle

TikTok Famous Chopped Italian Grinder Salad

This bold and flavorful Italian deli chopped salad brings all the classic grinder sandwich fillings into one crunchy, creamy bowl - no bread required. It’s perfect as a protein-packed lunch, a light dinner, or even a crowd-pleasing potluck dish.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 0 minutes mins

Total Time 15 minutes mins

Course Main Course, Salad

Cuisine American, Italian

Servings 4 Servings

Calories 550 kcal

Equipment

• Large mixing bowl
• Sharp chef’s knife
• Cutting board
• Small mixing bowl for dressing
• Whisk or fork for blending dressing
• Salad tongs or large spoon for tossing

Ingredients

  

• 1 head iceberg lettuce finely chopped
• 1/2 head romaine lettuce chopped
• 200 g sliced Genoa salami, chopped
• 200 g sliced deli ham, chopped
• 200 g sliced turkey breast, chopped
• 150 g provolone cheese, chopped
• 1/2 cup banana peppers chopped
• 1/4 cup red onion finely diced
• 1/2 cup cherry tomatoes halved
• 1/2 cup mayonnaise
• 2 tablespoons red wine vinegar
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes optional
• Salt and black pepper to taste

Instructions

 

• In a small mixing bowl, whisk together the mayonnaise, red wine vinegar, olive oil, oregano, garlic powder, onion powder, crushed red pepper flakes (if using), salt, and black pepper to make the creamy Italian dressing.
  
• Finely chop the iceberg and romaine lettuce and place them into a large mixing bowl.
  
• Add the chopped Genoa salami, deli ham, turkey breast, and provolone cheese on top of the lettuce.
  
• Toss in the banana peppers, diced red onion, and halved cherry tomatoes.
  
• Pour the dressing over the salad ingredients.
  
• Toss thoroughly until everything is well coated in the dressing.
  
• Serve immediately for maximum crunch, or store covered in the fridge for up to 2 days.
  

Video

Notes

• For extra crunch, chill all ingredients before chopping.
• Swap out the meats or cheeses for your favorites—pepperoni, mozzarella, or even roast beef work great.
• To keep leftovers crisp, store the dressing separately and toss before serving.
• Add cooked pasta or croutons for a heartier variation.

Keyword Grinder Salad, High Protein, Italian Salad, Meal Prep, No Cook Meal, Salad Recipe, TikTok Recipes

Every time I prepare this Chopped Italian Grinder Salad, it reminds me that meals do not need to be complicated to feel special. The combination of crisp shredded lettuce, hearty deli meats, and creamy dressing creates a satisfying dish that feels like a true deli grinder sub – but in salad form.

When I pack it for work lunches, it stays crisp and flavorful until I’m ready to eat. And when I serve it for dinner with crusty garlic bread, it turns into a meal that everyone finishes quickly without complaints.

For a keto-friendly version, opt for full-fat mayonnaise in your dressing to incorporate healthy fats and achieve a more decadent creaminess. Choose zero-carb deli meats such as high-quality salami, pepperoni, and hard cheeses to keep carbs minimal while boosting flavor.

If you want to adjust the cheese profile, consider swapping provolone for mozzarella for a milder, stretchier bite, or cheddar for a sharper flavor that contrasts nicely with the tangy dressing and salty meats.

To turn this salad into an Italian grinder wrap, use a low-carb tortilla. Simply toss your salad ingredients together, scoop them into a tortilla, and roll it tightly for a portable, filling lunch that still fits your low-carb goals.

For those who like an extra kick, add more crushed red pepper flakes or thinly sliced fresh jalapeños to the mix. You can also drizzle a bit of balsamic glaze over the top for a hint of sweetness that pairs well with the salty meats and cheeses.

Here is something to try:

1. Greek Grinder Salad – Replace provolone with feta, use pepperoncini and Kalamata olives, and swap the Italian dressing for a mixture of olive oil, oregano, and lemon juice for a Greek deli twist.
2. Turkey Bacon Ranch Grinder Salad – Replace Italian meats with sliced turkey and crumbled cooked bacon, swap dressing for ranch, and add chopped tomatoes for a fresh, classic American deli feel.
3. Spicy Grinder Salad – Use hot capicola, spicy salami, and pepper jack cheese, along with added banana peppers and a few drops of hot sauce in the dressing, for an extra spicy kick.
4. Vegetarian Grinder Salad – Omit meats and add chickpeas, roasted red peppers, artichoke hearts, and shredded mozzarella for a protein-rich vegetarian version with intense Italian deli flavors.

Each variation offers a new way to enjoy this easy, crowd-pleasing recipe without losing the essence of a true deli grinder salad – hearty, salty, fresh, and deeply satisfying.

Ingredient Swap Ideas

No iceberg lettuce? Try chopped green cabbage to add a crunchy texture similar to slaw, which holds up well in meal prep without getting soggy. If you prefer a softer, leafier base, use baby spinach or mixed greens instead of romaine; they blend nicely with the creamy dressing and deli meats.

Replace Genoa salami with pepperoni for a spicier, more robust flavor, or opt for mortadella for a smoother, milder taste that still feels indulgent.

If you do not have provolone cheese, mozzarella will give a mild and stretchy texture, cheddar adds a sharper note, and Swiss provides a nutty, delicate flavor.

Swap banana peppers with pepperoncini if you want a similar tang without much heat, or use sliced jalapenos if you prefer a noticeable spicy kick for a lighter dressing that still tastes creamy.

Substitute mayonnaise with plain Greek yogurt to reduce calories while adding protein and a slight tanginess to the salad.

Kid-Friendly Twist

My kids love this salad when I make a few simple changes to suit their tastes. I substitute the red onion with shredded carrots for sweetness and crunch, eliminating the strong bite.

I leave out the banana peppers to keep it mild and add diced mozzarella sticks instead of provolone for a fun touch they recognize from their lunchbox snacks.

Sometimes I even roll the salad mixture into small tortilla wraps or serve it with mini breadsticks on the side, making it feel like a deli lunch just for them. Seeing them happily munching on these flavors makes this recipe a winner for the whole family.

Leo Mcintyre

I’m Leo McIntyre, and my love for cooking was born in my grandmother’s kitchen, where I discovered the magic of traditional Southern recipes. Inspired by her passion and the flavors of my childhood, I started SouthernParm to share these treasured family dishes and keep the rich culinary traditions of the South alive for everyone to enjoy.