When you’re craving a carb-filled Italian sub, this Low Carb Italian Sub Salad will be a saving grace! A flavor-packed take on the sandwich shop classic, this Italian Salad has protein, tons of veg and helps you keep to your low-carb goals.

Italian Salad Recipe

When I get a craving, I don’t try to just “solider on” and ignore it.

Instead, I try to find something healthy that will help me satisfy that craving while sticking to my healthy eating goals.

I find that if I try to push through and ignore the cravings, I end up eating a lot to make up for it, and I still end up feeling unsatisfied and tempted to indulge.

So recently, when I found myself craving a trip to Subway, I instead raided the fridge and made this super simple Italian Salad recipe which had all of the flavor of an Italian sub but skipped the carb-loaded bread.

I felt so satisfied (and proud of myself) after this salad – the cravings were gone and I was sooo stuffed! While this would be a great lunch prep salad, it also makes a great dinner salad if you’re really hungry.

If you really needed a hit of toasted bread to make this salad satisfying, some fresh croutons would be a great addition.

Italian Sub Salad Prep Tips

For my low carb friends, this salad has less than 3g net carbs per serving (if divided into 4 servings) before you add the Italian salad dressing. (So be sure to pick a low carb dressing so you don’t sabotage all your efforts.) Even if you opt for a higher carb salad dressing, it will still end up being a lot less carbs than an Italian sub (approximately over 40g net carbs).

What Salad Dressing for an Italian Salad:

I used a simple olive oil and Italian seasonings salad dressing I had on hand, but other salad dressings that would be great on this salad include:

• Red Wine Vinaigrette
• Creamy Parmesan Dressing
• Lemon-Olive Oil Dressing
• Caesar Dressing
• And of course, Italian Salad Dressing

More Healthy Swap Recipes

• Low Carb Pizza Bites
• Keto Crispy Chicken Thighs
• Zucchini Fries

Italian Sub Salad Ingredients

Scroll down to the recipe card below for exact ingredient measurements and nutritional info.

• Spring Salad Mix
• Prosciutto di Parma
• Pepperoni
• Peperoncini Peppers
• Sliced Red Onion
• Kalamata Olives
• Sicilian green herb olives
• Salad Dressing
• Parmesan; optional for topping

Tip: Top with parmesan and dressing of choice.

Kitchen Tools You May Find Helpful

• Measuring cups and spoons
• Sharp kitchen knife
• Mixing bowl
• Salad hands/tongs

How to Make an Italian Salad

Wash salad and place into a bowl or plate.

Slice red onion in to half moon rounds. Top on salad.

Slice pepperoni and top on salad. Place prosciutto and olives on the salad.

Top with peperoncini’s and/or parmesan. Drizzle on dressing of choice and serve.

 

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Yield: 2 servings

Italian Sub Salad

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When you're craving a carb-filled Italian sub, this Low Carb Italian Sub Salad will be a saving grace! A flavor-packed take on the sandwich shop classic, this Italian Salad has protein, tons of veg and helps you keep to your low-carb goals.

Prep Time 10 minutes

Total Time 10 minutes

Ingredients

• 1 1/2 cups spring salad mix
• 2 slices prosciutto di parma
• 5 slices pepperoni
• 1 tablespoon peperoncini’s
• 1/3 cup red onion
• 3 kalamata olives
• 3 Sicilian green herb olives
• 1/4 cup dressing
• 1 tablespoon parmesan; optional for topping

Instructions

1. Wash salad and place into a bowl or plate.
2. Slice red onion in to half moon rounds. Top on salad.
3. Slice pepperoni and top on salad. Place prosciutto and olives on the salad.
4. Top with peperoncini’s and/or parmesan. Drizzle on dressing of choice and serve.

Nutrition Information:

Yield:

2

Serving Size:

1
Amount Per Serving: Calories: 283Total Fat: 20gSaturated Fat: 4gUnsaturated Fat: 16gCholesterol: 25mgSodium: 1076mgCarbohydrates: 18gFiber: 5gSugar: 8gProtein: 10g

This low carb salad recipe is perfect if you find yourself craving an Italian sub. It’s perfect for lunch prep or just a hearty supper salad.

For more delicious Italian recipes, check out our Traditional Italian Meatballs & Sauce or our Meatlover’s Zucchini Lasagna.