Healthy diet

Contact

Easy Grinder Salad Recipe In Minutes

·

by

admin

Contains affiliate links; commissions may be earned.
As an Amazon Associate I earn from qualifying purchases.
Disclosure


Total Time:
15 minutes mins

Yields:
4
Recipe





Rate/Comment

What is a Grinder Salad?

A grinder salad is a delicious, deconstructed version of the classic Italian-American sub sandwich known as a “grinder.” Traditionally, a grinder features deli meats, cheese, and vegetables, topped with a zesty dressing, all stuffed into a sub roll. As for the grinder salad, it takes all these delicious components and turns them into a tossed salad.


My twist on the grinder salad includes crisp lettuce, fresh veggies, crispy bacon, and fermented cucumbers paired with turkey pastrami and a zesty creamy dressing.

It’s packed with wholesome ingredients and customizable options – easy, simple and fast. Whether you’re avoiding dairy or prefer a low-carb meal, this recipe delivers bright flavors without the heaviness of bread.

Table of Contents

Ingredients for a Grinder Salad

To make the best grinder salad, you’ll need simple, accessible ingredients that bring together savory, tangy, and crunchy elements. Here’s what you’ll need for a simple grinder salad:

  • Deli meats: Turkey, ham, pastramy, bacon (choose your favorites) or opt for lean freshly cooked meat for healthier version).
  • Vegetables: Lettuce (or a mix of romaine, iceberg, and butter lettuce), red onions, and cherry tomatoes.
  • Cheese: Provolone, mozzarella (for a creamier texture) or parmesan (omit if you make it dairy-free).
  • Extras: Pepperoncini or banana peppers for extra tang, or pickled / fermented veggies of your choice.
  • Dressing: A blend of mayo, yogurt, pickle juice, olive oil, Italian seasoning, garlic, salt and black pepper.

Note: This combination of ingredients gives you a satisfying mix of textures and flavors. You can also customize this grinder salad recipe to suit your preferences, using meats and toppings you have on hand.



Ingredients I used in this simple grinder salad

How to Make a Grinder Salad

Making a grinder salad is incredibly easy, whether you’re serving it as a main dish or a side. Here’s a simple step-by-step process:

  1. Prepare the meats and veggies: Slice deli meats into strips or bite-sized pieces. Chop the lettuce (greens) into bite-sized portions. Slice the onions, tomatoes, and any other veggies you’re using.
  2. Make the dressing: In a bowl, mix together mayo, pickle juice, olive oil, Italian seasoning, garlic, salt and pepper to taste. Stir well until creamy.
  3. Assemble the salad: Toss the chopped meats and vegetables with the dressing until everything is well coated.
  4. Add the rest: Toss in your shredded cheese and top with any additional ingredients you like.

This method gives you a delicious grinder salad with all the flavors of the classic sub sandwich, but in a lighter, bread-free version.



How to make a grinder salad: step-by-step

Customizing Your Grinder Salad

One of the best things about this grinder salad recipe is how versatile it is. You can easily adapt it to different dietary needs or preferences:

  • Make it Low-Carb or Keto: Skip the bread altogether and stick to the deli meats, cheese, and veggies. You can even serve the salad in a lettuce wrap for a portable option.
  • Dairy-Free Option: Simply omit the cheese and use a dairy-free yogurt for the dressing.
  • Vegetarian Version: Swap the deli meats for roasted vegetables.
  • Healthy Swaps: To reduce fat, use a lighter dressing by replacing half the mayo with yogurt, and choose leaner cuts of meat like turkey or chicken breast.


Serving Ideas for Grinder Salad

This salad can be served in many ways depending on your preference. Here are a few ideas:

  • As a Sandwich: Layer your grinder salad ingredients between two slices of bread (use gluten free bread if needed), a sub roll, or a tortilla wrap.
  • Low-Carb Lettuce Wraps: For a keto-friendly option, wrap the grinder salad in large romaine leaves.
  • Meal Prep: This salad makes an excellent meal prep option. Prepare the ingredients in advance and store them separately, assembling right before serving to keep the salad fresh and crisp.


Grinder Salad: Storage and Meal Prep Tips

A grinder salad can be stored for up to 2-3 days in the fridge. Keep the dressing separate until you’re ready to eat, as this will prevent the salad from getting soggy. If you’re making a large batch for meal prep, store the salad components in airtight containers and mix them with the dressing just before serving.

Why This Salad is a Must-Try

Whether you’re looking for a quick lunch or a unique twist on a traditional sandwich, this grinder salad is full of flavor, customizable to different diets, and easy to prepare.

More Delicious Salads To Try

Cobb Salad Recipe With Creamy Zesty Dressing

Potato and Egg Salad (Deliciously Layered)

Shrimp Cabbage Salad Recipe

Chicken Beet Salad With Avocado Dressing (High Protein)

Arrow to emphasize the text below

Printable Recipe

Heads up: some links are affiliated & I may receive a small commission from qualifying sales. For more info see my disclaimer policy.



Print Recipe




Easy Grinder Salad Recipe In Minutes

This grinder salad recipe brings all the flavors of a classic Italian sub into a delicious hearty salad. Packed with crisp lettuce, fresh and pickled veggies, deli meats and a creamy, tangy dressing, it’s a satisfying meal that’s easy to customize. Whether you enjoy it on its own, in a sandwich, tortilla or wrapped in lettuce for a keto-friendly option, this versatile dish offers a quick and flavorful lunch or dinner with minimal prep. Perfect for meal prep or a healthy, hearty bite anytime.

Cook Mode
Prevent your screen from going dark
Prep Time
13 minutes mins
Cook Time
2 minutes mins
Total Time
15 minutes mins
Course:
Dinner, Lunch, Salad
Cuisine:
American, Italian
Servings:
4
Calories:
399kcal
Author:
Olga Caz
Save Saved!

Ingredients   1x 2x 3x

Salad Ingredients

  • 8-10 leaves lettuce – I combined Romaine and Butter Lettuce
  • 15-18 cherry tomatoes – sliced in half
  • ½ small red onion – thinly sliced
  • 5 bacon strips – cooked until crisp
  • 2 medium pickles – fremented cucumber (or your favorite)
  • ½ lb turkey pastrami (breast meat) – 8 to 10 ounces
  • 6 ounces cheese of your choice (shredded or chopped) – (omit, if you need it dairy free)

Dressing

  • 2 tbsp mayo
  • 1 tbsp yogurt – (I opted for plain coconut) as dairy free alternative
  • 1 tbsp pickling juice – from fermented cucumbers
  • ½ tbsp olive oil
  • 1 clove garlic – minced
  • ½ tsp italian seasonings – a blend of basil, oregano, rosemary, thyme, and marjoram
  • ½ tsp Dijon mustard
  • pinch of salt and pepper – to taste

Instructions  

Prepare the Salad Ingredients:

  • Wash and dry the lettuce leaves, then chop them into bite-sized pieces.
  • Slice the cherry tomatoes in half and thinly slice the red onion.
  • Cook the bacon strips until crispy, then break them into smaller pieces.
  • Chop the fermented cucumbers (or your favorite pickle variety).
  • Slice the turkey pastrami into strips or chunks.

Make the Dressing:

  • In a small bowl, mix together the mayonnaise, yogurt, pickling juice, olive oil, garlic, Italian seasonings, Dijon mustard, salt, and pepper. Add some cayenne pepper powder if you prefer some heat.
  • Whisk the ingredients until smooth and creamy.

Assemble the Salad:

  • In a large bowl, toss the chopped lettuce, cherry tomatoes, onions, bacon, pickled veggies and turkey pastrami together.
  • Drizzle the dressing over the top, then toss everything again to coat the ingredients evenly.

Add Cheese and Pickles:

  • Sprinkle the shredded or chopped cheese over the salad. If you’re making this dairy-free, simply skip the cheese.

Notes

This salad makes aprox. 4 servings: each serving would be around 250 grams, which is roughly 1.5 to 2 cups per serving.
If you’re serving it as a side dish rather than a main meal, it could potentially serve more, around 6 smaller portions.

Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!

Nutrition

Serving: 250g
|
Calories: 399kcal
|
Carbohydrates: 3.5g
|
Protein: 34.25g
|
Fat: 41.5g
|
Fiber: 1.5g
|
Sugar: 4g
|
Vitamin A: 2255IU
|
Vitamin C: 12.75mg
|
Calcium: 146.25mg
|
Iron: 1.48mg

The information shown is an estimate provided by an online nutrition calculator.

Gluten Free Dairy Free Cookbook

284 pages total: 128 gluten free & dairy free wholesome recipes with high quality photos (including paleo, whole30 and vegan recipes: no refined sugar or highly processed foods.