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Macro Friendly Loaded Italian Sub Salad (High Protein)

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Dinner, Lunch, Recipes

Get ready to take your taste buds on a journey to the heart of Italy with this tasty Loaded Italian Sub Salad. This recipe is packed with all the classic flavors of an Italian sub. It is loaded with crisp lettuce, a variety of veggies, turkey pepperoni, and two kinds of cheese, all tossed in a zesty red wine vinaigrette. 

Perfect for a quick and easy lunch or a refreshing dinner option, this salad is both filling and satisfying. Whether you’re a fan of Italian cuisine or just looking for a new salad recipe to add to your recipe book, this high-protein Loaded Italian Sub Salad is a must-try!


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3 Reasons Why You Will Love This Macro Friendly Loaded Italian Sub Salad Recipe

italian sub salad fork and plate
  1. It is bursting with flavor. This Loaded Italian Sub Salad is a flavor-packed dish that combines the classic taste of an Italian sub with the freshness of a salad. With a wide variety of ingredients, every bite is a delicious explosion of flavors!
  2. It can be made in advance. A lot of salad recipes you think of not being able to be made in advance. But this salad tastes great multiple days in a row! It requires no cooking or reheating, so is a great option to take with you on the go!
  3. It is healthy and filling. This Loaded Italian Sub Salad is not only delicious, but also a healthy and filling meal. The combination of protein-packed meat and cheese with the fiber-rich lettuce and vegetables makes this salad a satisfying and nutritious option. It is also low in carbs and high in healthy fats, making it a perfect option for those looking to lower their carb intake or increase their healthy fat intake.

You may also love our macro-friendly burger bowl with special sauce recipe!

Ingredients

Although this recipe does have a lot of ingredients, they are easily customizable and don’t require a lot of prep. For this recipe you will need:

  • Romaine lettuce
  • Radicchio lettuce
  • Red onion
  • Cherry tomatoes
  • Cucumber
  • Roasted red pepper
  • Chickpeas
  • Turkey pepperoni
  • Mozzarella cheese
  • Parmesan cheese
  • Olive oil
  • Red wine vinegar
  • Dijon mustard
  • Garlic
  • Salt and pepper
  • Optional ingredients: giardiniera and black olives

Kitchen Tools Required

  • Large cutting board
  • Knife
  • Large bowl
  • Tongs

How to Make Loaded Italian Sub Salad

  1. Wash produce and prepare all ingredients.
  2. Toss salad ingredients in a large bowl.
  3. Whisk all salad dressing ingredients in a small bowl. 
  4. Top salad with dressing and toss immediately upon serving.
  5. Enjoy!
ingredients portioned out italian sub salad
ingredients in bowl
Italian sub salad on plate

Swaps or Alternatives

  • Lettuce
    • This recipe calls for romaine and radicchio, but you can use any lettuce of your liking. Spring mix, spinach, arugula, iceberg, the list is endless!
  • Other vegetables
    • In addition to the lettuce, this recipe also calls for red onion, cucumber, cherry tomatoes, and roasted red peppers. Feel free to add additional veggies or omit any based on your preferences and nutritional needs.
  • Chickpeas
    • Chickpeas add a small amount of protein and additional fiber to this recipe. If you don’t like chickpeas you can fully omit this ingredient or swap with a similar ingredient such as lentils or any type of bean.
  • Turkey pepperoni
    • Turkey pepperoni is slightly lower in saturated fat than other similar meats. If you are following a vegetarian or vegan diet, you can fully omit this ingredient or swap this ingredient with a plant-based protein alternative.
  • Cheese
    • This recipe calls for mozzarella and parmesan cheese, although you can use any of your favorite cheeses. If you are following a dairy free or vegan diet, you can fully omit this ingredient or swap this ingredient with a dairy free cheese alternative.
  • Salad dressing ingredients
    • The dressing ingredients are simple and you might already have them at home. Olive oil, red wine vinegar, Dijon mustard, garlic, Parmesan cheese, and salt/pepper. Feel free to modify the amount of each ingredient depending on your taste preferences. If you like additional heat, you can add in red pepper flakes! 
  • Optional ingredients
    • Some Italian sub salads include giardiniera and/or black olives! These are two ingredients that are hit or miss with a lot of people, but they can be added in this recipe for an additional kick of flavor! 

Quick Tip(s)

If you are making this recipe in advance, I recommend not adding the salad dressing until you are serving the salad. Also, make sure to fully dry all produce prior to mixing the salad. This will ensure that the salad stays fresh longer! 

Macros & Nutrition Information

MacrosNutrition
Calories310
Protein20g
Carbs17g
Fat18g

Loaded Italian Sub Salad

Chelsea Rice
Perfect for a quick and easy lunch or a refreshing dinner option, this salad is both filling and satisfying. Whether you’re a fan of Italian cuisine or just looking for a new salad recipe to add to your recipe book, this Loaded Italian Sub Salad is a must try!
5 from 1 vote
Course Dinner, Lunch
Cuisine Italian
Servings 6
Calories 310 kcal

Equipment

  • Large cutting board
  • Knife
  • Large bowl
  • Tongs

Ingredients
  

Salad

  • 1 head romaine lettuce, chopped
  • 1 head radicchio lettuce, chopped
  • ½ red onion, chopped
  • 1 pint cherry tomatoes, chopped
  • 1 cucumber, chopped
  • 1 cup roasted red pepper, chopped
  • 1 can (15oz) chickpeas
  • 6 oz turkey pepperoni, cut into 1/4s
  • 4 oz mozzarella cheese, cubed

Dressing

  • ¼ cup olive oil
  • 2 tbsp red wine vinegar
  • 1 tbsp dijon mustard
  • 2 cloves garlic, minced
  • 2 tbsp parmesan cheese, grated (+ more for garnishing)
  • Salt and pepper
  • Optional ingredients: giardiniera and black olives

Instructions
 

  • Wash produce and prepare all ingredients, as described under the ingredient list.
  • Add all salad ingredients into a large bowl. Toss to combine.
  • In a small bowl, add all salad dressing ingredients. Whisk to combine.
  • If serving the full salad right away, you can pour salad dressing directly on the top and toss to combine. If serving later, wait to top salad with dressing until serving.
  • Enjoy!

Notes

If you are making this recipe in advance, I recommend not adding the salad dressing until you are serving the salad. Also, make sure to fully dry all produce prior to mixing the salad. This will ensure that the salad stays fresh longer! 

Nutrition

Calories: 310kcalCarbohydrates: 17gProtein: 20gFat: 18g
Keyword high protein, macro friendly
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