Samantha If you’re anything like me, you crave meals that are bold, fresh, and satisfying without feeling heavy—and that’s exactly where this Italian Grinder Chicken Salad comes in. Inspired by the viral grinder sandwich that took over social feeds and kitchen tables, this high-protein salad version captures all the crave-worthy flavor of a classic Italian sub—minus the bread and extra carbs. We’re talking crisp shredded lettuce, tender seasoned chicken breast, salty deli meats, creamy provolone, tangy banana peppers, and a zesty homemade grinder dressing that ties it all together.
Whether you’re trying to stick to a low-carb lifestyle, need high-protein lunch ideas, or just want something different that checks the boxes for meal prep, family dinners, and clean eating, this Italian Grinder Chicken Salad delivers. It’s naturally gluten-free, incredibly versatile, and packed with flavor in every bite—making it the kind of go-to recipe you’ll want to keep on repeat.
Plus, the whole thing comes together in about 30 minutes with minimal cooking and maximum flavor—just the way busy weeknight dinners or summer lunches should be. Let’s dig into this easy grinder salad recipe that tastes like it came straight from your favorite deli, but was built right in your own kitchen.
Italian Grinder Chicken Salad – High-Protein, Low-Carb, Meal-Prep Friendly Salad with Deli-Inspired Flavor
Ingredients
Main Salad Ingredients
- 2 cups shredded cooked chicken breast grilled, poached, or rotisserie
- 1 large head romaine lettuce chopped
- ½ cup cherry tomatoes halved
- ¼ cup banana pepper rings
- 4 slices provolone cheese sliced into strips
- 6 –8 slices salami quartered
- Optional: sliced red onion diced cucumber, or olives
Grinder Dressing
- ⅓ cup mayonnaise
- 1 tbsp red wine vinegar
- ½ tsp dried oregano
- ½ tsp garlic powder
- Salt and pepper to taste
- Optional: 1 tsp grated parmesan for extra umami
Instructions
- Prep the Chicken: Shred your cooked chicken and season lightly with salt and pepper.
- Mix the Dressing: In a small bowl, whisk mayo, vinegar, oregano, garlic powder, and seasonings.
- Assemble the Base: Add chopped romaine to a large bowl or meal prep containers.
- Layer the Toppings: Add shredded chicken, salami, provolone strips, tomatoes, and banana peppers.
- Drizzle and Toss: Just before serving, drizzle with grinder dressing and toss well.
- Optional: Garnish with fresh cracked black pepper, red chili flakes, or parmesan.
Notes
Secret Tips for the Best Italian Grinder Chicken Salad
1. Use freshly shredded rotisserie chicken for flavor and ease: Pre-cooked rotisserie chicken brings savory depth and juicy texture that mimics deli-style meats without the added prep. Shred it while it’s warm so it absorbs the dressing better. 2. Chill your salad base before tossing: To keep everything extra crisp—especially the lettuce and veggies—chill them for at least 20 minutes before mixing with the protein and dressing. It makes the salad refreshing and crunchier. 3. Marinate the onions and banana peppers: Soak thinly sliced red onions and banana peppers in a mix of red wine vinegar, oregano, and a pinch of sugar for 10–15 minutes. This grinder-style quick pickle gives the salad a true sub shop tang. 4. Don’t skip the mayo + vinegar combo: The dressing is what brings the whole grinder vibe together. Whisk together mayo, red wine vinegar, Dijon mustard, Italian seasoning, and a splash of pickle juice or pepper brine for that signature grinder zing. 5. Add provolone last to keep it from clumping: Toss all the ingredients first, then gently fold in chopped provolone or mozzarella pearls. This keeps the cheese distributed without melting or sticking together. 6. Make it a mason jar meal: For grab-and-go lunches, layer the ingredients in jars: dressing first, then onions, chicken, cheese, veggies, and lettuce last. Shake when ready to eat for the perfect low-carb lunch prep. 7. Spice it up with salami or pepperoni: If you want to really channel Italian grinder sandwich flavor, add chopped turkey pepperoni or nitrate-free salami slices. It adds protein and classic deli-style richness. 8. Finish with fresh herbs and a drizzle of olive oil: Just before serving, sprinkle chopped parsley or basil over the salad and drizzle with good-quality extra virgin olive oil. It boosts freshness and rounds out the flavors beautifully.Recipe Overview
| Course | Lunch, Dinner, Salad, Meal Prep |
|---|---|
| Cuisine | Italian-American |
| Prep Time | 15 minutes |
| Cook Time | 10 minutes (if cooking chicken) |
| Total Time | 25 minutes |
| Servings | 4 |
| Main Ingredients | Chicken breast, salami, provolone, lettuce, banana peppers, grinder dressing |
| Best For | Low-carb lunches, meal prep, gluten-free dinners, healthy sub alternative |
Nutritional Snapshot (Per Serving)
- Calories: 410
- Protein: 35g
- Carbohydrates: 9g
- Fat: 26g
- Fiber: 2g
- Sugar: 3g
Based on Nutritionix ingredient data. Values may vary with substitutions.
Budget Breakdown (Approximate)
| Ingredient | Cost |
| Chicken Breast (1 lb) | $4.50 |
| Romaine Lettuce | $1.50 |
| Provolone (4 slices) | $1.80 |
| Salami (8 slices) | $2.20 |
| Banana Peppers | $1.00 |
| Mayo, Vinegar, Seasoning | $1.20 |
| Total | $12.20 (or $3.05/serving) |
Behind the Recipe
This Italian Grinder Chicken Salad was inspired by the viral grinder sandwich trend that took over TikTok and Instagram—but I wanted to make a version that was better for my daily routine. I love a good sub as much as anyone, but what I didn’t love was the heavy bread or the midday energy crash it caused.
So I took everything I love about a classic Italian grinder—crunchy lettuce, bold meats, creamy provolone, banana peppers, and that irresistible dressing—and turned it into a salad that’s lighter, cleaner, and packed with protein. With shredded chicken replacing deli ham and turkey, and a simple homemade grinder dressing, this recipe balances indulgence with nutrition.
According to Healthline, high-protein, low-carb meals like this can support stable energy, satiety, and even metabolic health. That’s what makes this dish a win whether you’re eating clean, meal prepping for the week, or just craving something crisp and craveable.
Why You’ll Love This Italian Grinder Chicken Salad
Flavor-Packed & Filling
This Italian Grinder Chicken Salad delivers everything you crave in a grinder sandwich—without the bread. Juicy seasoned chicken, crisp lettuce, creamy dressing, zesty banana peppers, and sharp provolone create a medley of flavors and textures that feel indulgent but won’t weigh you down. It’s bold, bright, and loaded with tangy, salty, and crunchy layers in every bite.
High Protein, Low Carb
With over 35 grams of lean protein per serving and less than 10 grams of carbs, this salad is a powerhouse for anyone following a high-protein or low-carb lifestyle. Whether you’re eating clean, managing blood sugar, or building muscle, this high-protein grinder salad keeps you fueled without the extra carbs. According to Healthline, protein-rich meals help regulate appetite and promote satiety, making this recipe both satisfying and smart.
Meal Prep Friendly
This salad was made for weekly meal prep. Simply portion it into containers, keep the creamy grinder dressing on the side, and your lunches are ready for the next 3 to 4 days. The crisp veggies and marinated chicken hold up beautifully, giving you a reliable grab-and-go meal that doesn’t sacrifice taste.
Easy to Customize
One of the best parts about this grinder-style chicken salad is how flexible it is. Swap in sliced turkey or deli ham, add pickled red onions or roasted red peppers, or top it with chopped hard-boiled eggs or avocado. Whether you’re following a keto meal plan or just want a delicious low-carb lunch idea, this salad adapts to your needs.
Gluten-Free
All the Italian sub flavor you love—none of the gluten. Ditching the sub roll means this meal is naturally gluten-free, as long as your deli meats and dressing are certified GF. It’s perfect for anyone with gluten sensitivity or just looking for a lighter, cleaner dinner option.
Perfect For
Healthy Meal Prep
This Italian Grinder Chicken Salad is a total win for healthy meal prep. Whether you’re planning your weeknight lunches or prepping ahead for busy days, it stores beautifully in containers. Simply layer the shredded lettuce, protein-rich grilled chicken, provolone slices, and grinder salad toppings, then keep the dressing separate until it’s time to eat. It holds up well in the fridge and doesn’t get soggy—making it ideal for make-ahead high-protein salads.
Low-Carb Lunches
Looking for low-carb lunch ideas that actually satisfy? This gluten-free grinder salad brings all the bold flavor of a traditional Italian sub without the bread. It’s packed with lean protein, healthy fats, and just enough tangy crunch to make it feel like a deli classic—minus the carbs. It’s especially great if you’re following a keto or clean eating lifestyle and want variety beyond your usual routine.
Post-Workout Fuel
After a tough workout, you need a meal that replenishes energy and supports recovery—and this one hits the mark. With over 35g of protein per serving and healthy fats from olive oil and cheese, this high-protein salad helps nourish muscles and keep you full. WebMD emphasizes that protein-rich meals can help build lean muscle and regulate hunger hormones, making this salad an ideal recovery meal.
Summer Dinners
When the weather heats up, no one wants to turn on the oven. This salad is served chilled and comes together in just 30 minutes—making it the ultimate no-cook summer dinner. It’s crisp, refreshing, and just a little indulgent with that creamy grinder-style dressing and sliced provolone.
Picnic & Potluck Ready
This salad travels well and can be served deconstructed or tossed just before eating. It’s a hit at summer picnics, potlucks, or casual backyard gatherings because it checks all the boxes: high-protein, gluten-free, and totally delicious. Just pack the lettuce and toppings in one container, the dressing in another, and assemble when you’re ready to serve.
Ingredients You’ll Need
Main Salad Ingredients
- 2 cups shredded cooked chicken breast (grilled, poached, or rotisserie)
- 1 large head romaine lettuce, chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup banana pepper rings
- 4 slices provolone cheese, sliced into strips
- 6–8 slices salami, quartered
- Optional: sliced red onion, diced cucumber, or olives
Grinder Dressing
- 1/3 cup mayonnaise
- 1 tbsp red wine vinegar
- 1/2 tsp dried oregano
- 1/2 tsp garlic powder
- Salt and pepper to taste
- Optional: 1 tsp grated parmesan for extra umami
Ingredient Highlights
Chicken Breast
Lean, versatile, and protein-rich. Cook it fresh or use leftover rotisserie.
Provolone
Creamy and mild, it melts beautifully if you want to serve warm.
Banana Peppers
Add acidity and brightness to cut through the richness.
Salami
For bold flavor and satisfying texture. You can also sub with turkey or ham.
Homemade Dressing
Tangy, creamy, and loaded with grinder-style seasoning for that signature flavor.
How to Make It
- Prep the Chicken: Shred your cooked chicken and season lightly with salt and pepper.
- Mix the Dressing: In a small bowl, whisk mayo, vinegar, oregano, garlic powder, and seasonings.
- Assemble the Base: Add chopped romaine to a large bowl or meal prep containers.
- Layer the Toppings: Add shredded chicken, salami, provolone strips, tomatoes, and banana peppers.
- Drizzle and Toss: Just before serving, drizzle with grinder dressing and toss well.
- Optional: Garnish with fresh cracked black pepper, red chili flakes, or parmesan.
Pro Tips for Success
- Use cold, crisp lettuce for best crunch.
- Mix the dressing ahead and let it sit for 15 minutes for deeper flavor.
- Slice deli meats and cheese into bite-sized pieces for easy eating.
- For warm variation: briefly broil the assembled salad (without lettuce) to melt the cheese.
Easy Variations to Try
Make It Spicy
If you love a little kick, this Italian Grinder Chicken Salad easily adapts to spicier tastes. Add a drizzle of Calabrian chili oil, thin-sliced hot banana peppers, or crushed red pepper flakes into the dressing for a grinder salad with heat. The spicy contrast plays beautifully with the creamy grinder dressing and savory deli meats, giving this low-carb Italian salad a zesty edge.
Vegetarian Twist
Looking for a vegetarian grinder salad that still delivers on flavor and protein? Simply skip the chicken and double up on sliced provolone or mozzarella. You can also toss in some chickpeas or marinated artichokes to bulk it up while keeping things meatless. This version is perfect for Meatless Mondays or for feeding a crowd with mixed dietary needs.
Dairy-Free Option
To make a dairy-free grinder salad that’s still creamy and satisfying, swap out the provolone and parmesan with your favorite dairy-free cheese alternatives. Use vegan mayo in the grinder dressing and opt for roasted chickpeas or grilled tofu to add body and protein. You still get all the flavor and crunch—just without the dairy.
Add Pasta
Want something heartier? Turn this into a grinder pasta salad by tossing in cooked rotini, penne, or gluten-free pasta. It’s a great way to stretch the salad for a larger group or add a complex carb if you’re serving post-workout. Combine everything with the same creamy dressing and enjoy a deli-inspired pasta bowl that’s bursting with texture and bold Italian flavors.
Gluten-Free Grinder Salad
This Italian Grinder Chicken Salad is naturally gluten-free, which makes it a smart choice for anyone avoiding wheat. Just be sure to double-check your deli meats, dressings, and condiments. Some processed meats can contain gluten-containing fillers or additives. FDA.gov provides a helpful breakdown on what to look for on food labels when choosing certified gluten-free products.
Storage & Reheat Tips
- Store undressed salad in airtight containers up to 4 days.
- Keep dressing separate until ready to eat.
- Do not freeze.
- Reheat chicken before serving if desired (microwave or skillet).
Make It a Meal
Round out this Italian Grinder Chicken Salad with one of these ReadyPrepMeals favorites:
And explore tag-based options like:
Frequently Asked Questions
What’s in a grinder chicken salad?
An Italian Grinder Chicken Salad typically includes shredded or sliced chicken breast, salami or pepperoni, provolone cheese, shredded lettuce, banana peppers, and a creamy grinder dressing made with mayo, red wine vinegar, garlic, and oregano. It captures all the savory, tangy goodness of a grinder sub without the bread.
Can I meal prep Italian grinder chicken salad?
Yes! Italian grinder chicken salad is one of the best high-protein meal prep recipes out there. Just store the salad base and creamy grinder dressing separately, and assemble when ready to eat. It stays fresh in the fridge for up to 4 days, making it perfect for grab-and-go lunches.
Is grinder salad low carb?
Definitely. This recipe has under 10 grams of carbs per serving and over 35 grams of protein, making it ideal for low-carb and keto-friendly meal plans. It’s a smart alternative to sandwiches, wraps, or high-carb pasta salads.
What type of chicken works best?
Boneless, skinless chicken breasts work best for this salad—they’re lean, easy to cook, and shred nicely. If you prefer juicier meat, boneless chicken thighs are a great option too. Leftover rotisserie chicken also works in a pinch.
Can I make this dairy-free?
Yes. To make a dairy-free grinder chicken salad, simply swap out the provolone cheese for your favorite dairy-free alternative and use vegan mayo in the grinder dressing. You’ll still get all the creamy, tangy flavor—no dairy required.
How healthy is grinder chicken salad?
Italian Grinder Chicken Salad is a high-protein, low-carb option that supports balanced eating. It’s full of lean protein, fiber from vegetables, and heart-healthy fats from the dressing. According to EatRight.org, including lean proteins like chicken helps maintain muscle mass and satiety, especially during active days.
What’s the best dressing for grinder salad?
A grinder-style dressing is traditionally made with mayonnaise, red wine vinegar, garlic, oregano, and grated parmesan. It’s creamy, zesty, and ties all the savory flavors together. Some variations add Dijon mustard or chopped pepperoncini for extra zip.
Can I serve this to kids?
Absolutely! This Italian grinder chicken salad can be made kid-friendly by skipping spicy toppings and slicing ingredients into smaller, bite-sized pieces. Kids often love the creamy dressing and fun deli meat flavors—just keep it simple and adjust for their taste preferences.
How can I add more fiber to this grinder chicken salad?
To boost fiber, toss in chopped cucumbers, shredded cabbage, or a handful of chickpeas. Cleveland Clinic emphasizes that fiber not only supports digestion but also helps with fullness, which makes it a great addition to protein-forward meals like this one.
Can I use rotisserie chicken in grinder salad?
Yes, rotisserie chicken makes this recipe even easier. Just shred the chicken, remove any skin, and mix it into the salad. It’s a quick shortcut for meal prep days and keeps the protein lean and flavorful.
Is grinder salad good for weight loss?
If you’re following a low-carb or high-protein meal plan, Italian grinder chicken salad is a satisfying choice. With minimal sugar and carbs and plenty of protein, it helps curb cravings while keeping portions in check. Just monitor the amount of dressing and sodium from deli meats based on your dietary needs.
Final Thoughts
If you love Italian deli sandwiches but want something fresher, lighter, and more nourishing, this Italian Grinder Chicken Salad delivers every time. It’s the kind of meal that doesn’t make you choose between comfort and clean eating—it offers both. You get the classic grinder flavor experience, but in a form that’s protein-packed, low-carb, and completely gluten-free. Whether you’re making lunch for the week or just looking for a crowd-pleasing dinner that doesn’t require turning on the oven, this salad is here for it. I always keep cooked chicken on hand now, just so I can whip up this salad on repeat.
“Crunchy, creamy, salty, and tangy—this salad is everything you love about an Italian grinder, just without the bread.” – Sam
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All the bold flavors of a deli sub—minus the bread. Packed with lean protein, sharp provolone, and tangy dressing, this salad is clean eating with serious flavor.
