Italian Sub Salad
If you love the bold flavors of a classic Italian sub but want something lighter and fresher, this Italian Sub Salad delivers everything you’re craving without the bread. It layers crisp lettuce with sliced turkey, roast beef, briny olives, juicy tomatoes, creamy mozzarella or quail eggs, and a drizzle of balsamic glaze. Finished with dried herbs, it tastes like your favorite deli sandwich in salad form.
It’s perfect for lunch, meal prep, or even as a hearty dinner. The balance of savory meats, crisp vegetables, and tangy dressing makes it satisfying while still feeling fresh.
Prep Time: 20 minutes
Cook Time (for quail eggs if using): 4–5 minutes
Total Time: About 20–25 minutes
Servings: 4
Ingredients
5–6 cups lettuce leaves (romaine or mixed greens)
1 cup sliced turkey breast
1 cup thinly sliced roast beef
8–10 quail eggs, boiled and halved (or 1 cup mini mozzarella balls)
1/3 cup black olives, sliced
1 cup cherry tomatoes, halved
1 medium cucumber, sliced
1 yellow bell pepper, sliced into rings
2–3 tablespoons balsamic glaze
1 teaspoon dried oregano or Italian seasoning
Salt and black pepper, to taste
Instructions
Wash and dry lettuce thoroughly and arrange it on a large serving platter or bowl.
If using quail eggs, bring a small pot of water to a boil. Add eggs and cook for 4 minutes.
Cool eggs in ice water, peel carefully, and slice in halves.
Slice vegetables including cucumber, cherry tomatoes, and bell pepper.
Arrange sliced turkey and roast beef evenly over the lettuce base.
Add vegetables across the salad for even color and texture.
Top with quail eggs or mozzarella balls.
Scatter black olives over the top.
Sprinkle dried oregano or Italian seasoning evenly across the salad.
Drizzle balsamic glaze just before serving and season lightly with salt and pepper.
Tips
Use crisp lettuce like romaine for structure and crunch.
Pat vegetables dry to prevent a watery salad.
Slice meats thinly for authentic deli texture.
Boil quail eggs carefully since they cook quickly.
Use quality balsamic glaze for deeper flavor.
Add dressing right before serving to keep lettuce crisp.
Season lightly since olives and meats are already salty.
Layer ingredients evenly for balanced bites.
Chill ingredients beforehand for a refreshing result.
Serve in a wide platter for a beautiful presentation.
Variations
Classic Italian Style: Add sliced salami or pepperoni.
Spicy Version: Include banana peppers or chili flakes.
Cheese Swap: Use provolone slices instead of mozzarella.
Low-Carb Option: Skip balsamic glaze and use olive oil and vinegar.
Mediterranean Twist: Add artichoke hearts.
Creamy Dressing: Replace glaze with Italian vinaigrette.
Avocado Addition: Add sliced avocado for creaminess.
Caprese Style: Increase mozzarella and add fresh basil.
Grilled Protein: Use grilled chicken instead of deli meat.
Pasta Salad Version: Toss with cooked pasta for a heartier meal.
Q&A
Can I use regular chicken eggs instead of quail eggs?
Yes, slice into quarters if preferred.
Can this be made ahead?
Yes, but add dressing just before serving.
What’s the best lettuce to use?
Romaine or iceberg for crunch, mixed greens for variety.
Can I use bottled dressing?
Yes, Italian dressing works well.
Is this gluten-free?
Yes, naturally gluten-free without bread.
How long does it last in the fridge?
Up to 2 days if undressed.
Can I add red onions?
Yes, thinly sliced for extra bite.
What protein substitutions work?
Ham, grilled steak, or grilled chicken are great options.
Is balsamic glaze necessary?
No, but it adds sweetness and tang.
How do I keep it from getting soggy?
Store ingredients separately and assemble before serving.
Nutrition
(Approximate Per Serving)
Calories: 320–380
Protein: 28–35 g
Fat: 18–22 g
Carbohydrates: 10–15 g
Fiber: 3–4 g
Sugar: 5–7 g
Sodium: Varies depending on meats and olives
Values may vary based on portion sizes and ingredient brands.
Conclusion
Italian Sub Salad brings together everything you love about a deli sandwich in a lighter, fresher format. The savory turkey and roast beef, briny olives, crisp vegetables, and sweet balsamic glaze create a balanced and satisfying meal without the heaviness of bread.
It’s customizable, easy to prepare, and perfect for busy days when you want something flavorful but simple. Once you try it, it’s likely to become a regular part of your lunch or dinner rotation.