• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Nourished by Nic
  • Recipes
    • Breakfast
    • Snacks
    • Lunch + Dinner
    • Appetizers + Sides
    • Dessert
  • Lifestyle
  • Work with me
  • About
    • Privacy Policy
  • Shop my Faves
  • Find Me On....

    • Email
    • Instagram
    • Pinterest
    • TikTok
    • YouTube
menu icon
go to homepage
  • Recipes
  • Lifestyle
  • Shop
  • About
  • Contact
    • Email
    • Instagram
    • Pinterest
    • TikTok
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Lifestyle
    • Shop
    • About
    • Contact
    • Email
    • Instagram
    • Pinterest
    • TikTok
    • YouTube
  • ×
    • Dipping a tortilla chip in greek yogurt buffalo chicken dip.
      Greek Yogurt Buffalo Chicken Dip
    • Sheet pan tofu fajitas with tortillas.
      Sheet Pan Tofu Fajitas (Vegan + Easy)
    • Chocolate chip oat flour cookie, broken in half.
      Chocolate Chip Oat Flour Cookies
    • dietitian meal prep ideas
      Meal Prep Ideas: September 25- October 2
    • Glass of cold brew with pumpkin cold foam.
      Pumpkin Cold Foam Cold Brew
    • Slow cooker southwest chicken bowls topped with avocado, lime juice and green onions.
      Slow Cooker Southwest Chicken Bowls
    • Close up of lemon parmesan smashed broccoli.
      Lemon Parmesan Smashed Broccoli
    • Tray of pumpkin protein balls, with a bite out of one.
      Pumpkin Protein Balls (No Bake, Gluten Free)
    • Bowl of spicy peanut noodles.
      Spicy Peanut Noodles with Chicken
    • Cinnamon overnight oats in a mason jar.
      Cinnamon Roll Overnight Oats
    • Close up of caramel apple chocolate date bark.
      Caramel Apple Chocolate Date Bark (Viral Recipe)
    • Creamy broccoli pasta with green pasta sauce.
      Healthy Green Pasta Sauce
    Home » Recipes » Salads

    Italian Grinder Salad (Antipasto Salad)

    Published: May 10, 2023 by Nicole Addison · This post may contain affiliate links · 1 Comment

    Jump to Recipe - Print Recipe

    You need to try this grinder salad, inspired by the iconic Italian American grinder sandwich. It has all your favourite antipasti and is packed with fresh veggies.

    Grinder salad with creamy Italian dressing.

    Spring and summer means it's time for potluck season- bring on the pasta salads, ice cream and chips with salsa! I know everyone is usually racking their head for what they can bring to BBQs or potlucks, so I'm bringing you this Italian grinder salad, inspired by the iconic sandwich we all know and love.

    If you haven't heard of a grinder, it's a type of sandwich similar to a sub (or hoagie/hero, depending on where you're from!) that allegedly originated from New England. Grinders are usually filled with shredded lettuce, tomatoes, cheese, meats, and dressed with olive oil and vinegars. They are served on a crusty Italian bread, which may be where the name comes from (because you have to grind your teeth!).

    This recipe is my take on an antipasto salad, with all of my favourite ingredients from a Grinder sandwich.

    Why This Dietitian Loves This Recipe

    This recipe is one of my summer favourites for a couple reasons:

    1. It's a salad version of a grinder sandwich. Who doesn't love a good sandwich, and especially a grinder? But sometimes I feel like a lighter salad, so this recipe is the perfect cross between two meals I love.
    2. Tons of veggies! There are three different veggies in here, providing a variety of micronutrients.
    3. Balanced. We've got protein from the meats and chickpeas, healthy fats from the dressing and cheese, and fibre from the veggies and chickpeas. This grinder salad fits the bill for a balanced and satisfying meal!

    Bring this salad to all your summer potlucks and it'll be a hit for sure!

    Ingredients

    Ingredients for antipasto salad including bocconcini, deli meat, and veggies.

    Grinder salad:

    • Romaine or iceberg lettuce
    • Red onion
    • Pepperoncini
    • Salami
    • Roasted turkey
    • Bocconcini
    • Cherry tomatoes
    • Chickpeas
    Ingredients for creamy Italian dressing.

    Creamy Italian dressing:

    • Olive oil
    • Mayonnaise
    • Red wine vinegar
    • Honey
    • Garlic
    • Salt and pepper
    • Italian spice blend
    • Red pepper flakes

    Instructions

    Adding salad ingredients to a bowl.

    In a large bowl, combine salad ingredients.

    Whisking together creamy Italian dressing.

    Whisk together dressing ingredients. Add salt, black pepper and red pepper flakes and adjust taste to desired preference.

    Mixing grinder salad.

    Drizzle dressing over salad and toss to combine.

    Substitutions and Variations

    To make gluten-free: This recipe is naturally gluten-free.

    To make vegan: You CAN use vegan mayonnaise and skip the cheese, and deli meats. However, as they are the base of the salad I wouldn’t recommend this option! If you have access to good vegan alternatives, let me know how this salad turns out.

    To make dairy-free: Swap the bocconcini for your favourite dairy-free cheese.

    To make nut-free: This recipe is naturally nut-free.

    Missing an ingredient? Try these:

    • Bocconcini: Swap for provolone 
    • Deli meats: Swap in with any deli meat you prefer. I try to purchase nitrate-free options when possible.
    • Mayonnaise: Greek yogurt 
    • Pepperoncini: Banana peppers

    Another great way to enjoy this grinder salad is by adding it to some crusty bread for the classic sandwich!

    Equipment

    • Mixing bowl

    Storage

    This antipasto salad is best served the day of, as I find it will get quite soggy if left in the fridge overnight.

    However, if you wish to make this salad ahead of time, I recommend prepping the salad and the dressing and, storing in the fridge separately. Top with the dressing prior to serving and you're good to go!

    Top Tip

    Allow the salad to sit for 10-15 minutes prior to serving. This allows the toppings to absorb the dressing and will create a more flavourful salad!

    Frequently Asked Questions

    Can I make this grinder salad into a sandwich?

    Yes! Of course you can. Simply make the salad and add it into a crusty bun for the ultimate grinder sandwich!

    I don’t want chickpeas in my salad, do I have to add them?

    No, you do not! Chickpeas are a great way to add plant-based protein and fibre to this salad however as they aren’t a “traditional” ingredient in the grinder salad you can 100% leave them out if you desire.

    Can I use a different Italian dressing?

    You can, however I recommend sticking with a homemade dressing as it’s a great way to customize the flavours to your personal preference. You probably already have all the ingredients too!

    Is this salad a meal?

    It definitely can be! It has protein, veggies, fibre and healthy fats, making it a balanced option. You can always serve this salad with some crusty bread or soup for a larger meal.

    Isn't deli meat unhealthy?

    As a dietitian, I believe that all foods can fit in a healthy diet. We know that processed meats can be high in sodium and additives like nitrates, which are not always the most health-promoting ingredients. With that being said, consuming some deli meat is okay in moderation. I like to buy nitrate-free options when possible!

    Tossing a bowl of grinder salad.

    More Easy Lunch Recipes

    Creamy Lemon Chicken Pasta Bake
    This one pan creamy lemon chicken pasta is the easy meal you've been looking for. It's made using healthy vegetables, is packed with flavourful herbs and topped with melted cheese. Plus it's ready in under 45 minutes!
    Check out this recipe
    Creamy lemon chicken pasta
    Vegetarian Air Fryer Stuffed Peppers
    These air fryer stuffed peppers are the perfect 30 minute meal! Tender bell peppers packed with plant based protein, cheese and vegetables they're so good the whole family will enjoy them.
    Check out this recipe
    air fryer stuffed peppers
    Honey Mustard Chicken Wrap
    Try this honey mustard chicken wrap for a delicious 30 minute lunch, completely from scratch. With air fryer chicken tenders and a homemade sauce, it's healthy too!
    Check out this recipe
    Close up of honey mustard chicken wrap sliced in half.
    Italian Veggie Ratatouille
    The perfect weeknight meal. Nourishing, plant-based, packed with nutrients and SO yummy. This easy veggie Italian ratatouille recipe is one of those meals that hits the spot JUST RIGHT.
    Check out this recipe
    italian ratatouille recipe

    PS. I love seeing my recipes in action! If you decide to make this vegan bean salad, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!

    📖 Recipe

    Grinder salad with creamy Italian dressing.
    Print Recipe Pin Recipe
    4 from 1 vote

    Italian Grinder Salad (Antipasto Salad)

    You need to try this grinder salad, inspired by the iconic Italian American grinder sandwich. It has all your favourite antipasti and is packed with fresh veggies.
    Prep Time30 minutes mins
    Total Time30 minutes mins
    Course: Salad, Side Dish
    Cuisine: American
    Servings: 6

    Ingredients 

    Grinder Salad

    • 6 cups romaine or iceberg lettuce
    • ½ red onion thinly sliced
    • ⅓ cup chopped pepperoncini
    • 150 g salami sliced
    • 150 g roasted turkey sliced
    • 1 cup mini bocconcini
    • 1 pint 227g cherry tomatoes, sliced
    • 1 cup chickpeas optional

    Creamy Italian Dressing

    • ⅓ cup olive oil
    • 3 tablespoon mayonnaise
    • 3 tablespoon red wine vinegar
    • 2 teaspoon honey
    • 2 cloves garlic minced
    • 1 tablespoon Italian spice blend
    • Salt to taste
    • Black pepper to taste
    • Red pepper flakes to taste

    Instructions

    • In a large bowl combine salad ingredients.
    • Whisk together dressing ingredients, add salt, black pepper and red pepper flakes and adjust taste to desired preference.
    • Drizzle dressing over salad and toss to combine.

    Notes

    *I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.

    Nutrition

    Calories: 410kcal | Carbohydrates: 17g | Protein: 18g | Fat: 31g | Saturated Fat: 7g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 14g | Trans Fat: 0.01g | Cholesterol: 45mg | Sodium: 668mg | Potassium: 572mg | Fiber: 4g | Sugar: 6g | Vitamin A: 4537IU | Vitamin C: 27mg | Calcium: 123mg | Iron: 3mg
    Did you know....rating and sharing recipes is one of the best ways you can support your favourite food bloggers? If you make this recipe, I would love if you clicked the stars below to leave a rating and/or sharing a photo on social media by tagging @nourishedbynic or using the hashtag #nourishedbynic!

    More Salads

    • Close up of viral cucumber pepper salad.
      Viral Cucumber & Bell Pepper Salad (With Edamame)
    • Cross section of vegan chickpea salad sandwich.
      Smashed Vegan Chickpea Salad
    • Bowl of mediterranean cucumber salad.
      Chopped Mediterranean Cucumber Salad
    • Bowl of chicken pesto pasta salad being mixed.
      Healthy Chicken Pesto Pasta Salad

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Allie

      July 13, 2023 at 2:31 am

      4 stars
      Made this the other night and I really enjoyed it. I don't usually like dressings with vinegar, but this one was good-looking it was not too sweet and the vinegar was not too strong.

      Reply

    Primary Sidebar

    Nicole Addison, RD

    Hi I'm Nicole!

    I’m a Registered Dietitian, recipe developer and content creator on a mission to help individuals rediscover the joys of cooking with easy, accessible, healthy recipes.

    On my page you'll find yummy recipes, wellness tips, and even some of my favourite travel and lifestyle recommendations!

    More about me →

    Popular

    • Dipping a peanut butter banana bite in yogurt dip.
      Air Fryer Peanut Butter Banana Roll Ups
    • high protein french toast muffins
      Protein French Toast Muffins
    • mini diy pizza lunchable container
      DIY Pizza Lunchable (high protein)
    • peanut butte ryogurt dip with apples
      Peanut Butter Yogurt Dip (4-ingredients)

    Sweet Treats We're Loving

    • healthy oatmeal cookie bars close up
      Healthy Oatmeal Cookie Bars
    • Eating air fryer peaches topped with whipped cream.
      Air Fryer Peaches
    • Birds eye of gluten free blueberry crisp with vanilla ice cream.
      Gluten Free Blueberry Crisp
    • Chocolate covered pineapple pieces on skewers, coated in shredded coconut.
      Chocolate Covered Pineapple Pieces

    Footer

    ↑ back to top

    About

    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 Nourished by Nic