The Grinder Salad is the perfect marriage of a classic Italian grinder sandwich and a wholesome, veggie-packed salad. If you’re looking for a hearty, flavorful meal that fills you up without weighing you down, then this salad will quickly become a favorite. Packed with fresh vegetables, lean proteins, and a tangy homemade dressing, this macro-friendly recipe is designed to satisfy both your taste buds and nutritional goals.
What Is a Grinder Salad?
Inspired by the flavors of the popular Italian grinder sandwich, this salad captures the essence of its rich ingredients while giving it a lightened-up twist. Instead of bread, we’re using crisp, refreshing iceberg lettuce as the base, creating a perfect balance of textures and flavors. What makes this salad even better? It’s macro-friendly—meaning it’s rich in protein, moderate in carbs, and low in fats, making it an excellent option for anyone keeping track of their daily macronutrients.
This is a BIG salad, and by big, we mean big enough to be your full meal. Loaded with veggies, turkey pepperoni, and deli turkey or chicken, it’s perfect for lunch or dinner without leaving you hungry afterward.
Ingredients for the Ultimate Grinder Salad
To make this delicious grinder salad, you don’t need an extensive list of ingredients—just a few essential items that come together to create an explosion of flavors. Here’s what you’ll need:
Grinder Salad Dressing Ingredients
- ¼ cup nonfat Greek or dairy-free yogurt (60 g)
- 1 Tbsp red wine vinegar (15 g)
- 1 frozen garlic cube or minced garlic clove
- 1/2 to 1 tsp oregano
- 1/4 to 1/2 tsp red pepper flakes
- ¼ tsp kosher salt
Grinder Salad Ingredients
- ¼ cup jarred mild banana peppers, chopped (28 g)
- ¼ cup red onion, diced (35 g)
- 4 cups iceberg lettuce, finely chopped (300 g)
- ½ cup cherry or grape tomatoes, halved (80 g)
- ½ cup cucumbers, diced or thinly sliced (60 g)
- ½ cup sweet bell pepper, diced (60 g)
- ¼ cup turkey pepperoni, chopped (28 g)
- ¼ cup deli turkey or chicken, chopped (65 g)
- Salt and pepper to taste
- Optional cheeses: parmesan, mozzarella, or Havarti
Optional Additions
- 1 Tbsp mayonnaise or olive oil (for extra creaminess)
- Extra parmesan cheese for an added savory kick
How to Make a Grinder Salad
Step 1: Prepare the Grinder Salad Dressing
Start by making the dressing. In the bottom of a large mixing bowl, whisk together the nonfat Greek yogurt, red wine vinegar, garlic, oregano, red pepper flakes, and kosher salt. This dressing is tangy, creamy, and bursting with flavor, and it’s a healthier alternative to heavy mayonnaise-based dressings often found in traditional grinder sandwiches. The yogurt adds a nice creaminess that coats every bite without overpowering the fresh flavors of the vegetables and proteins.
Step 2: Build the Salad
Once the dressing is ready, it’s time to add the salad ingredients directly into the bowl. Begin by adding the chopped banana peppers, diced red onion, and finely chopped iceberg lettuce. Then, toss in the halved cherry tomatoes, sliced cucumbers, diced sweet bell peppers, chopped turkey pepperoni, and deli turkey or chicken.
You’ll want to make sure the veggies are all cut into bite-sized pieces, which not only helps them absorb the delicious dressing but also ensures each forkful has a perfect balance of textures and flavors.
Step 3: Toss and Serve
Now that all the ingredients are in the bowl, toss everything together to ensure the dressing coats each ingredient. Season with salt and pepper to taste, and if desired, add any optional cheeses like parmesan, mozzarella, or havarti. These cheeses add a layer of richness to the salad without compromising its light and fresh nature.
