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italian salad with salami feta cheese olives cherry tomatoes and lettuce

Italian Grinder Chopped Salad

Giulia, a passionate food enthusiast at Eat Every Slice, smiling in a bright kitchen filled with fresh ingredients and Italian-American inspiration.Giulia M.
A delicious and high-protein salad inspired by the classic Italian grinder sandwich, perfect for meal prep and a healthy lunch option.
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Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine Italian American
Servings 8 servings
Calories 320 kcal

Equipment

  • 1 Large mixing bowl
  • 1 Whisk
  • 1 Cutting Board
  • 1 Knife

Ingredients
  

Salad Ingredients

  • 1 cup romaine lettuce chopped
  • 1/2 cup iceberg lettuce chopped
  • 1/4 cup red onion thinly sliced
  • 1/2 cup cherry tomatoes halved
  • 1/4 cup black olives sliced
  • 1/2 cup Italian salami diced
  • 1/2 cup ham diced
  • 1/4 cup provolone cheese cubed
  • 1/4 cup mozzarella cheese cubed
  • 1/4 cup pepperoncini sliced

Dressing

  • 2 tbsp red wine vinegar
  • 1/4 cup olive oil
  • 1 tsp dried oregano
  • Salt and pepper to taste

Instructions
 

Preparation

  • Wash and dry all fresh produce. Chop the lettuce into bite-sized pieces. Thinly slice the red onion and halve the cherry tomatoes. Slice the black olives and pepperoncini. Cube the cheeses and dice the meats.
  • In a large mixing bowl, combine the chopped romaine and iceberg lettuces. Add the red onion, cherry tomatoes, black olives, salami, ham, provolone, mozzarella, and pepperoncini. Toss gently to mix.
  • In a small bowl, whisk together the red wine vinegar, olive oil, dried oregano, salt, and pepper.
  • Pour the dressing over the salad. Toss well to ensure everything is evenly coated.
  • For best flavor, chill the salad for about 30 minutes before serving.
  • Transfer the salad to a large serving platter or individual bowls. Garnish with optional additions like roasted red peppers or sun-dried tomatoes.
  • Store any leftover salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate to maintain freshness.
  • Prepare all salad ingredients in advance and store separately. Combine and dress just before serving for optimal freshness.

Notes

Pro Tips: Chill the salad before serving for better flavor. Use freshly grated cheese for the best texture.
Ingredient Substitutions: Try turkey or grilled chicken for a leaner option. Use vegan cheese for a vegetarian version.
How to Serve: Serve with crusty Italian bread.
Storage & Freshness: Keep in an airtight container for up to 2 days.
Make-Ahead Tips: Prep ingredients separately and combine before serving.
Keyword high protein salads, Italian grinder salad, meal prep lunch ideas