Italian Grinder Chicken Salad – High-Protein, Low-Carb, Meal-Prep Friendly Salad with Deli-Inspired Flavor
Samantha
This Italian Grinder Chicken Salad delivers everything you love about a classic deli grinder—salty meats, creamy dressing, and tangy crunch—but without the bread. It’s a low-carb, high-protein lunch or dinner that’s perfect for meal prep, quick weeknights, or hot summer evenings. Layered with juicy chicken, salami, provolone, crisp lettuce, and a zesty mayo-based grinder dressing, this bowl brings bold flavor and clean ingredients together in every satisfying bite.
Prep Time 15 minutes mins
Cook Time 10 minutes mins
Total Time 25 minutes mins
Course Lunch, Meal Prep, Salad
Cuisine Italian-American Fusion
Servings 4 servings
Calories 410 kcal
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
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.
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.Keyword deli meat chicken salad, easy meal prep chicken salad, gluten free italian salad, healthy grinder chicken bowl, high protein low carb salad, italian grinder chicken salad, keto friendly grinder salad, mayo vinegar grinder dressing, no bread grinder salad
