This grinder salad is a low-carb version of the viral Italian grinder sandwich. It features your favorite sandwich ingredients like crunchy lettuce, fresh veggies, savory deli meats, and Italian cheese all tossed in a creamy tangy dressing. Use this recipe to make mason jar salads by adding the homemade dressing to the bottom and filling it with toppings.
The grinder salad sandwich went viral on social media. And for good reason! The famous Tik Tok sandwich is loaded with deli meats, sliced cheese, broiled in the oven and topped with shredded lettuce.
This grinder salad recipe takes all the viral sandwich ingredients and turns it into a low carb recipe you can meal prep. It’s a crunchy chopped salad with the best tangy Italian dressing. The secret to the best dressing is adding the pepperoncini liquid.
If you want to check out more trending TikTok recipes, try cottage cheese flatbread, cottage cheese bagels, or viral feta eggs.
If you love the tangy Italian flavors, you’ll have to try this Italian Pasta Salad or Famous La Scala Chopped Salad (another viral recipe!).
Ingredients You Need
Here are the simple ingredients for this viral grinder salad. It includes all of the best ingredients of an Italian sub! Jump to the recipe card for exact measurements.
Grinder Sub Salad Ingredients
- Romaine and Iceberg lettuce: Use pre shredded lettuce to save time for the base of the salad.
- Cherry tomatoes: Substitute with grape tomatoes or Roma tomatoes.
- Red onion: Adds a nice crunch.
- Pepperoncini peppers: you can also use banana peppers.
- Provolone cheese: Substitute with swiss cheese or cheddar cheese.
- Ham: This is traditional but you can use other cold cuts like turkey or deli chicken.
- Sopprasetta salami and Genoa salami: Genoa is the lunchmeat salami you find at the deli. Sopprasetta is made from a leaner cut and is usually in the specialty cheese section in the grocery store.
Grinder Salad Dressing
- Mayonnaise: Puts the “creamy” in this delicious creamy dressing.
- Red wine vinegar: And the tangy red wine vinegar balances out the mayo.
- Pepperoncini liquid: Get this right from your jar of pepperoncini.
- Grated parmesan cheese: Substitute with pecorino romano, or nutritional yeast for a dairy-free salad.
- Garlic: fresh minced is best but garlic powder works too.
- Italian seasoning: You can make your own at home with equal parts dried oregano, dried basil, dried thyme, and dried thyme.
- Kosher salt, black pepper, and crushed red pepper flakes (optional)
How to Make Viral Grinder Salad
Here are the basic steps, with images, for this easy grinder salad. Skip down to the recipe card below for the full printable recipe.
- Make the dressing. Combine everything in a small bowl or mix in a blender. Store in the fridge or divide it evenly into the bottom of mason jars.
- Add to jar or bowl. Chop up all of the salad ingredients on a cutting board and add to a large bowl or divide evenly into mason jars. If using mason jars, add the toppings first and finish with the lettuce to prevent it from getting soggy.
- Serve and enjoy. Add the dressing right before you’re ready to serve or flip the mason jar over into a bowl and enjoy!
Recipe Variations
- Add more veggies like artichoke hearts, bell peppers, black olives, and roasted red peppers.
- Mix in other Italian meats like prosciutto or totally make it your own with roast beef or deli turkey!
- Toss in some cubed mozzarella or provolone.
- Not a fan of mayo? Use plain Greek yogurt instead.
- Turn it into a grinder pasta salad by adding cooked pasta, just like this chicken caesar pasta salad.
- This is a great low carb salad, but you could serve it with crusty bread like Italian bread or a hoagie roll on the side.
How to Prep and Store
This salad tastes best fresh, but will keep in the fridge in an airtight container for up to a day. If you want the salad ingredients to last longer, wait to dress it until you’re ready to eat.
To make mason jar salads, add the dressing to the bottom of mason jars and layer it with tomatoes, peppers, onion, cold cuts, cheese, and then lettuce. Store in the fridge for up to 5 days. Dump it out into a bowl when you’re ready to eat it!
Feels like Breakfast on the Beach!
- Thick and delicious with tons of coconut flavor
- Takes 5 minutes to make
- Easy to customize with your favorite toppings
- Full of healthy fats
- Add protein powder for a complete breakfast
- Sweet tropical flavors
Love refreshing smoothies? Try this pitaya smoothie bowl, blueberry raspberry smoothie, or tropical kale smoothie next!
Why You’ll Love This Smoothie Bowl
- Thick enough to scoop with a spoon. Not a drink.
- 5 minutes from freezer to bowl.
- One blender, no extra dishes.
- Add 25g of protein with a scoop of vanilla protein powder. Full breakfast, full morning.
- Naturally Gluten-Free, Paleo, Dairy-Free, and Vegan. No swaps needed.
- Pre-portion the fruit ahead so weekday mornings are zero decisions.
Ingredients You’ll Need
- Frozen banana. One whole. Banana is the texture anchor; don’t skip.
- Frozen pineapple. ¾ cup. Pre-cut from the freezer aisle works.
- Frozen mango. ½ cup. Same rule.
- Full-fat coconut milk. ⅓ cup, from the can. Shake the can well before measuring or you’ll pour off only the watery part.
- Coconut extract. Optional, ¼ teaspoon. Boosts the coconut flavor without making it taste like sunscreen. A little goes a long way.
- Vanilla protein powder. Optional, one 25g scoop. I use Be Well by Kelly because the ingredient list is short. If you add protein powder, add an extra splash of coconut milk to keep it blendable.
- Toppings. Whatever’s in the kitchen: shredded coconut, chia seeds, fresh fruit, granola, nut butter.
How to Make a Coconut Smoothie Bowl
- Add the Frozen Fruit First. Dump all the frozen into a high-speed blender. Don’t add the liquid yet. Start dry.
- Add the Liquid Slowly. Add the coconut milk, coconut extract, and protein powder if using. Blend on low first, then high. Stop and stir or tamp down as needed. If the blender stalls, add coconut milk one tablespoon at a time until it moves. Don’t drown it.
- Pour and Top. Pile the toppings on, hit it with a drizzle of nut butter or honey if you want, and serve immediately. Smoothie bowls melt fast.
Coconut Smoothie Bowl Toppings
The toppings are where you make it yours. A few that work:
- Chia seeds: crunch and fiber. Half a tablespoon goes a long way.
- Granola: crunch. Use one with chunky clusters.
- Shredded coconut or coconut flakes: doubles down on the coconut.
- Nut butter: coconut almond butter, macadamia butter, or cashew butter for a tropical feel. Warm it slightly so it drizzles.
- Extra fruit: kiwi, banana slices, mango, fresh pineapple. Sparingly, because there’s already a lot of fruit in the bowl.
- Bee pollen, hemp hearts, or cacao nibs if you want to lean health-y.
Prefer a more decadent smoothie? Try our cake batter protein shake, chocolate peanut butter protein smoothie, or chocolate and cherry smoothie.
FAQS
Too much liquid. Add more frozen fruit a handful at a time and blend until it thickens. Or remember the rule for next time: 2 parts frozen fruit to 1 part liquid, max.
Not enough liquid, fruit not chopped small enough, or the blender isn’t powerful enough. Stop, scrape the sides, tamp the fruit toward the blades, and pulse instead of running on high.
Yes. The recipe works as-is without protein powder. If you do add protein, add an extra splash of coconut milk so it blends.
Yes. With coconut milk and a plant-based protein powder, it’s naturally Gluten-Free, Dairy-Free, Paleo, and Vegan.
Yes. Pre-portion the frozen fruit into individual zip-top bags. In the morning, dump one bag in the blender, add coconut milk and protein powder, and blend.
Store the smoothie base (without toppings) in an airtight container in the fridge for up to 1 day. After that, it separates and loses creaminess. Give it a stir or a quick re-blend before serving.
Coconut Smoothie Bowl
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Ingredients
- 1 frozen banana
- 3/4 cup frozen pineapple
- 1/2 cup frozen mango
- 1/3 cup full fat coconut milk shaken
- 1/4 teaspoon coconut extract optional
- 1 scoop (25g) vanilla protein powder optional
- Toppings: mango, banana, granola, chia seeds, cherries, nut butter, or coconut
Instructions
- Add all ingredients to a highs-speed blender. Blend on high for 1-2 minutes until a smooth and thick consistency. If you don't have a high powered blender it may take a little longer or you may need to add another splash of coconut milk.1 frozen banana, 3/4 cup frozen pineapple, 1/2 cup frozen mango, 1/3 cup full fat coconut milk, 1/4 teaspoon coconut extract, 1 scoop (25g) vanilla protein powder
- Pour into a bowl and top with your favorite toppingsToppings: mango, banana, granola, chia seeds, cherries, nut butter, or coconut
Notes
- Use frozen fruit as the base.
- Start with less liquid and add more as needed to get the desired texture.
- Use a high-speed blender for best results.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Tips for Thick Smoothie Bowls
- Use frozen fruit as the base.
- Start with less liquid and add more as needed.
- Use a high-speed blender for best results.
Prep and Storage Tips
Prep ahead: Pre-portion the frozen fruit into individual zip-top bags so weekday mornings are just dump-and-blend.
Storage: Store the smoothie base in an airtight container in the fridge for up to 1 day. It separates after that.
Freezing: Store in a freezer-safe container for up to a month. Thaw in the fridge overnight, give it a stir, and pour into the bowl.
More Smoothie Recipes
Grinder Salad Recipe
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Ingredients
Grinder Salad
- 1 head romaine lettuce shredded
- 1/2 head iceberg lettuce shredded
- 1 cup cherry tomatoes halved
- 1 small red onion thinly sliced
- 1/2 cup sliced pepperoncini peppers
- 8 slices provolone cheese thinly sliced
- 1/4 pound sliced ham chopped
- 1/4 pound thinly sliced sopprasetta salami chopped
- 1/4 pound thinly sliced genoa salami chopped
Creamy Italian Dressing
- 3/4 cup mayonnaise
- 1 Tablespoon red wine vinegar
- 1/4 cup pepperoncini liquid
- 1/4 cup freshly grated parmesan cheese
- 2 cloves minced garlic
- 3 teaspoons Italian seasoning
- 1 teaspoon kosher salt
- Crushed red pepper and cracked black pepper to taste
Instructions
- Add the dressing ingredients in a small bowl and stir to combine.3/4 cup mayonnaise, 1/4 cup pepperoncini liquid, 1/4 cup freshly grated parmesan cheese, 2 cloves minced garlic, 3 teaspoons Italian seasoning, 1 teaspoon kosher salt, Crushed red pepper and cracked black pepper to taste, 1 Tablespoon red wine vinegar
- Slice and chop all of the veggies and meat. Add the shredded lettuce to a bowl and top it with the ham, salami, cheese, onion, pepperoncini, and tomatoes. Toss with the dressing and serve right away.1 head romaine lettuce, 1/2 head iceberg lettuce, 1 cup cherry tomatoes, 1 small red onion, 1/2 cup sliced pepperoncini peppers, 8 slices provolone cheese, 1/4 pound sliced ham, 1/4 pound thinly sliced sopprasetta salami, 1/4 pound thinly sliced genoa salami
- Alternatively, make meal prep mason jar salads by dividing the dressing into individual mason jars. Top with the hearty toppings first including the peppers, tomatoes, and onions, then add the meats and cheese, and finish with the shredded lettuce. Store for up to 5 days then turn it over into a bowl before serving.
Equipment
- Sharp knife for cutting or viral veggie chopper
- Large bowl or mason jars
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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This salad should be illegal! It is sooooooooo goood! I’m obsessed!
Thank you so much Amanda! So glad you love it as much as I do!
Wow! My new fave salad and dressing! The only change I made was to add a few pinches of sugar to the dressing. This salad and dressing are dynamite!
Thank you so much!!
This salad was delicious! I made it exactly as written, except I didn’t have fresh Parmigiano cheese, so used the green shaker kind. YUM!
Love it!
Delicious! This is my new favorite salad
*peppercini* thanks autocorrect. :/
One of the best salads we’ve ever had. The dressing with the pepperoni juice is sooo delicious. Big favorite at our house.
Thank you so much, Lauren!! So happy to hear that!