By Everything that makes an Italian sub great, chopped into a bowl and skipping the bread entirely. 27g of protein and 8g of fiber per serving, and it comes together in about 15 minutes. Scoop it with potato chips and try to stop eating it, I dare you!
Want to save this recipe?
Enter your email below & we'll send it straight to your inbox. Plus you'll get fun new recipes from us every week!
I'm sure you've seen the viral sub in a tub. While me too and I have not stopped eating it for months... But, over the weeks I've perfected this version that's not only high in protein and fiber, but soooo simple! Like I don't have time for a million spices - sorry.
If chopped salads that eat like a full meal are your thing, our Italian dense bean salad and high protein pasta salad live in the same neighborhood, and there are plenty more high protein lunch ideas where this came from 🥪
Jump to:
chop everything the same size
This is the whole thing. A grinder salad is really just a sandwich that's been chopped small enough that every forkful gets a bit of everything, so the goal is to get the meat, the chickpeas, the lettuce and the pickled bits all to roughly the same size. Then you're not chasing one lonely pepperoncini around the bowl. Nothing has to be precise! Just aim for bite-sized and keep it consistent.
key ingredients & swaps
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Chickpeas: The protein and fiber engine of this whole bowl. Drain and rinse them well. If you like them a little less wet, pat them dry with a towel first.
- Deli turkey, chicken or ham: Use whatever you like or whatever's in the drawer, and a mix is great too. This is the biggest protein contributor after the chickpeas, so it's worth using something you actually enjoy eating.
- Salami: A little goes a long way for that unmistakable sub shop flavor. You could leave it out for a lighter bowl, you'd just lose some of the richness.
- Pepperoncini: The brine is doing a lot here. Banana peppers work if that's what you have.
- Calabrian chilies: Optional, and they bring heat plus a little sweetness. Skip them if spice isn't your thing, or add more if it very much is 🌶️
- Sun dried tomatoes: Optional. They add a concentrated sweet-savory note. Oil-packed will be richer than dry-packed, both are good.
- Lettuce: Something sturdy holds up best. Romaine or iceberg both give you that crunch.
- Red onion, cherry tomatoes and fresh basil: The fresh side of the bowl. The basil especially is worth not skipping, it's what makes it taste Italian rather than just like a chopped salad.
- Italian dressing: Use your favorite. This is where most of the fat in the recipe lives, so a lighter dressing will bring the numbers down if you want that.
- Potato chips: For serving or just crush up to put on top!
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: chickpeas
Chickpeas are the reason this bowl gets to claim both protein and fiber, which is a combination you don't get from most sandwich fillings. One can brings roughly 18g of protein and 16g of fiber to the batch, all from an actual whole food that costs about two dollars. They also just work here. They're already the right size and shape for a chopped salad, they soak up dressing, and they make the bowl filling in a way that lettuce and deli meat alone never quite manage. No powder, no supplements, nothing that tastes like a shortcut!
step by step: tips to nail this recipe every time
- Drain and rinse the chickpeas well: Then pat them dry if you want a less watery bowl.
- Chop everything to about the same size: Meat, chickpeas, lettuce, pepperoncini, tomatoes, onion. Bite-sized and consistent.
- Add the dressing and toss: Start with a little less than you think and add more, it's easier to add than to fix.
- Taste before you serve: The pepperoncini brine and the salami are both salty, so you may not need any extra salt at all.
- Serve with chips: Scoop it like a dip or eat it with a spoon!
quick recipe video
a note on when to dress it
If you're eating it right away, dress the whole thing and go. If you're making it ahead, you may want to hold the dressing and the lettuce until you're ready to eat, since dressed greens soften after day 2. Everything else keeps happily.
can I make this vegetarian?
Yes! Leave out the deli meat and salami and lean harder on the chickpeas. You will lose a good chunk of the protein, so a second can of chickpeas or some mozzarella pearls would help fill that back in.
troubleshooting & testing notes
My salad got watery.
Usually the chickpeas or the tomatoes. Drain the chickpeas well and pat them dry, and if your cherry tomatoes are very juicy you can scoop some of the seeds out.
It tastes flat.
Probably needs acid more than salt. A splash of the pepperoncini brine or more Calabrian chilies will usually wake the whole bowl up.
how to store & meal prep it
This one is a great one to make ahead, especially if you keep the dressing separate!
- Fridge: Up to 2 days in an airtight container dressed or 4 days undressed.
- Meal prep: Chop everything ahead and keep the lettuce and dressing separate until you're ready to eat.
- Serving: Best cold.
Recipe
sub in a tub (high protein and fiber!)
Ingredients
- 1 can chickpeas (drained and rinsed)
- 10 oz deli turkey, chicken or ham
- 2 oz salami
- ¼ cup pepperoncini (chopped)
- 1 teaspoon calabrian chilies (optional)
- ¼ cup sun dried tomatoes (optional)
- ½ head lettuce (chopped)
- ⅓ cup red onion (diced)
- ⅓ cup cherry tomatoes (diced)
- 1 handful fresh basil (chopped)
- ¼ cup italian dressing
- potato chips (for serving)
Before you start!
If you make this recipe, please take a moment to leave us a review. We love to hear from you!
Instructions
- Drain and rinse the 1 can chickpeas well, then pat them dry if you'd like a less watery bowl.
- Chop the 10 oz deli turkey, chicken or ham, 2 oz salami, ¼ cup pepperoncini, ½ head lettuce, ⅓ cup red onion, ⅓ cup cherry tomatoes and 1 handful fresh basil to roughly the same bite-sized pieces. Add everything to a large bowl along with the chickpeas, 1 tsp calabrian chilies and ¼ cup sun dried tomatoes.
- Add the ¼ cup italian dressing and toss to combine. Start with a little less than you think you need and add more to taste.
- Taste and adjust. The pepperoncini and salami are both salty, so you may not need extra salt.
- Serve with potato chips for scooping.
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
drop us a note!