Grinder Salad (Viral TikTok Italian Keto Recipe) (2024)

This Grinder Salad recipe is a fresh and delicious way to enjoy all the flavors of a traditional grinder sandwich but in salad form!

This recipe is perfect for those looking for a lighter, healthier version of an Italian grinder sandwich, without sacrificing any of the flavor.

Why You'll Love This Grinder Salad

• Incredibly Versatile - This easy salad recipe can be customized with all your favorite toppings. Feel free to swap out any ingredients to make it your own, or use up any leftover ingredients you have on hand for a fast weeknight dinner idea.
• Can Easily Be Doubled - If you're cooking for a large gathering, this Grinder Salad can easily be doubled or tripled. We guarantee it won't last long at your next event, so make plenty of extras! And if you're looking for more recipes that can easily be doubled, check out this recipe for White Beans.
• Low Carb and Keto Friendly - We've swapped out the bread for a bowl to create a keto-friendly salad that's full of healthy fats, protein, and nutrients from all the vibrant veggies. If you're looking for more keto-friendly recipes, check out this Keto Cauliflower Mac n' Cheese recipe.
• Packed with Flavor - We go BIG on flavor in this recipe. There's a touch of sweetness from the cherry tomatoes, savoriness with the turkey breast and salami, and tons of complexity with Capicola and banana peppers.

TikTok Grinder Sandwich

This is the salad version of the TikTok Grinder Sandwich, which became a viral social media sensation in March of 2022. The viral Grinder Sandwich features layers of cold cuts, cheese, and vegetables stacked high on a Italian bread hoagie roll.

The Grinder Salad takes all the best elements of the viral grinder salad sandwich and transforms them into a fresh and vibrant salad the whole family is sure to love.

Why Is It Called A Grinder Salad?

The term "grinder" actually has a few different origin stories. But it is most widely believed that the idea came from the thought that the sandwich is so big and hard to chew, it will "grind" down your teeth with every bite.

Regardless of its origin, the term "grinder" has become synonymous with a delicious and satisfying sub sandwich in the New England region, and now, a yummy salad.

Keto Grinder Salad Ingredients

We take all of your favorite sandwich ingredients and turn them into an Italian grinder salad that is keto-friendly.

Romaine Lettuce Hearts - Lettuce hearts gives this salad a beautiful crunch that is needed to pay homage to its Grinder name. You can also use another type of crunchy lettuce, such as a bag of shredded iceberg lettuce.

Cherry Tomatoes - Cherry tomatoes are full of flavor, and bring a hint of sweetness to this dish.

Banana Pepper Rings - We love the natural tang banana peppers bring to this grinder salad. Use pepperoncini peppers if you have them on hand.

Black Olives - Black olives bring a nice, slightly salty flavor to this salad.

Genoa Salami - Genoa salami is bright, tangy, and slightly acidic. We love Salami and Capicola, but you can use other Italian meats.

Capicola - Capicola is an Italian cured meat. It is cured for 10 days, then seasoned and slow roasted. Producing a very tender, flavorful meat.

Turkey Breast - Turkey is a great neutral protein, that allows the Genoa and Capicola to really shine. Use other cold cuts like roast beef if you prefer..

Provolone Cheese - Provolone is buttery and nutty and pairs great with the salami in this recipe. You can substitute with Swiss or cheddar cheese.

Grinder Salad Dressing Ingredients

Here are the ingredients for our delicious creamy dressing.

Mayonnaise - Mayo is used as the base in this dressing and gives it some body that allows it to coat all the ingredients nicely.

Olive Oil - Extra virgin olive oil adds flavor to the dressing and helps to loosen it so it isn't too thick.

Red Wine Vinegar - Red Wine Vinegar brings a great tanginess to this grinder salad dressing.

Parmesan cheese - We love the nutty flavor of parmesan in this dressing. It also adds an element of saltiness to this dish.

Garlic - Can you really have an Italian-inspired dish without a bit of garlic? We add just a little bit to this grinder salad dressing. Fresh garlic is preferred over garlic powder.

Lemon Juice - Lemon juice brings acidity to this dish that balances all the flavors.

Seasoning Blend - We mix Italian seasoning, salt, black pepper, and crushed red pepper flakes (optional) into the dressing to create balance.

If you have any questions about this Grinder Salad recipe, please leave a comment below and I will get back to you.

How To Make This Grinder Salad Recipe

1. Place the chopped romaine lettuce in a large mixing bowl.
2. For the dressing, add all ingredients to a large mason jar and shake very well until combined. Store in the fridge for a few hours before serving, or serve immediately over your salad. Shake well before serving. Pour some of the grinder salad dressing over the lettuce mixture and toss until combined.
3. Place the crunchy lettuce mixture onto a platter and set it aside.
4. Next, prep the deli meats. Roll each piece then thinly slice it into strips until all of the meat is sliced. Pile it on the lettuce.
5. Put the shredded provolone cheese on top of the deli meats.
6. Use a serrated knife and thinly slice the cherry tomatoes and layer on the sides of the lettuce mixture, along with the banana peppers and olives.
7. Add some extra salt, pepper, and red pepper flakes over the deli meats and cheese as a garnish.
8. Pour the remaining delicious creamy dressing over the salad. You can toss the entire salad or serve layered and enjoy!

These steps match the photos above and are for illustration purposes. For the complete list of ingredients and instructions, please see the printable recipe card below.

For a dessert option, you might like these cherry pineapple popsicles or our low carb lemon cake.

Tips For Making The Best Grinder Salad

• To make the Italian Grinder Salad as efficient as possible, start by prepping all your ingredients ahead of time. This recipe calls for a variety of veggies, cheese, and cold cuts, so make sure everything is sliced and chopped before bringing it all together.
• You can serve this Keto Grinder Salad in a large bowl or on a beautiful platter. It's a showstopper with its bright colors and variety of ingredients.
• When making the grinder salad dressing, make sure you use a big enough jar so there is room to shake it up to allow it to emulsify.
• The fresher the ingredients the better the salad. Try to get veggies that are in season and crisp to ensure you have the best flavor possible.

How To Store Grinder Salad

To store the Grinder Salad, simply place in an airtight container lined with a paper towel and refrigerate for up to 3-4 days. Just be sure to keep the grinder salad dressing on the side until you're ready to eat to avoid any soggy greens.

This Keto Grinder salad is a great option for meal prep or for a quick and easy lunch or dinner option that's both healthy and satisfying.

Other Delicious Recipes To Try

Looking for other healthy (and delicious) recipes to try? We've gathered a few of our favorites below!

• Ham and White Bean Soup
• Low Carb Meatloaf
• Salmon Bites
• Broccoli Salad
• Marry Me Chicken

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Yield: 6 servings

Prep Time: 10 minutes

Total Time: 10 minutes

This Grinder Salad recipe is a fresh and delicious way to enjoy all the flavors of a classic grinder sandwich but in salad form! This recipe is perfect for those looking for a lighter, healthier version of a beloved sandwich, without sacrificing any of the flavor.

Ingredients

For the Salad

• 2 romaine lettuce hearts (about 6 cups), chopped
• 1 cup cherry or grape tomatoes, quartered
• ½ cup banana pepper rings
• 2 oz sliced black olives, drained
• 3 oz Genoa salami, torn
• 3 oz Capicola, torn
• 4 oz turkey breast, torn
• 4 oz Provolone cheese, shredded

For The Grinder Salad Dressing

• ½ cup mayonnaise
• ⅓ cup olive oil
• ¼ cup red wine vinegar
• ¼ cup grated Parmesan
• 2 cloves garlic, minced
• 2 tbsp lemon juice
• 2 tsp Italian seasoning
• ½ tsp kosher salt
• ¼ tsp black pepper
• ¼ tsp crushed red pepper flakes (optional)

Instructions

1. Place the chopped romaine lettucein a large mixing bowl.
2. For the dressing,add all ingredients to a large mason jarand shake very well until combined. Store in the fridge for a few hours before serving, or serve immediately over your salad. Shake well before serving. Pour some of the grinder salad dressing over the lettuce mixture andtoss until combined.
3. Place the crunchy lettuce mixture onto a platterand set it aside.
4. Next, prep the deli meats. Roll each piece thenthinly slice it into stripsuntil all of the meat is sliced. Pile it on the lettuce.
5. Put the shredded provolone cheese on top of the deli meats.
6. Use a serrated knife andthinly slice the cherry tomatoesand layer on the sides of the lettuce mixture, along with the banana peppers and olives.
7. Add some extra salt, pepper, and red pepperflakes over the deli meats and cheese as a garnish.
8. Pour the remaining delicious creamy dressing over the salad. You can toss the entire salad or serve layered andenjoy!

Nutrition Information:

Yield: 6Serving Size: 1
Amount Per Serving:Calories: 496Total Fat: 42gSaturated Fat: 11gTrans Fat: 0gUnsaturated Fat: 29gCholesterol: 63mgSodium: 1071mgCarbohydrates: 10gFiber: 3gSugar: 5gProtein: 20g

The nutrition information for this recipe is an approximate total per serving. Please double check the nutrition information for your exact ingredients and brands.