A chopped Italian sandwich is the easiest way to turn salad ingredients into something my kids forget is actually a salad. Everything gets chopped small, tossed in dressing, and layered into sandwich buns for a quick meal with tons of texture and flavor.
If you need more easy sandwich recipes for lunch or dinner, check out my BLT with cottage bacon, dill pickle tuna salad lettuce wraps, or Cuban pulled pork sandwiches. They are all easy to make and full of flavor.
Jump to:
- Italian Flavors Are My Love Language
- Why You'll Love This Recipe
- What You'll Need
- How To Make Chopped Italian Sandwiches
- Tips and Tricks
- Ingredient Swaps
- Special Diet Variations
- Storing Instructions
- Meal Prep Tips
- Low FODMAP Notes
- FAQs
- What To Serve With Chopped Italian Sandwiches
- More Loveable Sandwich Recipes
- Love This Recipe?
- Recipe
Italian Flavors Are My Love Language
I love chopped salads because every bite has a little bit of everything. No chasing shredded lettuce across the plate or losing all the toppings out the back of the sandwich. The deli meats, crunchy veggies, and homemade vinaigrette work so well together here. Stuff it into a hoagie bun or wrap it in iceberg lettuce and I'm happy either way. - Venessa
Why You'll Love This Recipe
- Every bite is loaded - Chopping everything together means you get meat, cheese, lettuce, and dressing in every bite.
- A sneaky veggie win - Somehow salad feels a lot more exciting stuffed into a sandwich bun.
- Easy to customize - Serve on hoagie buns, toasted gluten free bread, or lettuce wraps.
- No cooking required - Perfect for busy nights or hot summer days.
- Italian deli flavor at home - Tangy, crunchy, cheesy, and packed with texture.
- Meal prep friendly - Keep the filling in the fridge and build sandwiches all week.
What You'll Need
- Filling Ingredients
- Romaine lettuce + cherry tomatoes - Adds freshness, crunch, and juicy texture.
- Pepperoncini peppers + black olives - Tangy, salty flavor that makes this taste like an Italian deli sandwich.
- Savory deli ham + smoked turkey breast - Keeps the sandwich hearty and flavorful.
- Salami + pepperoni - Adds bold Italian flavor and a little spice.
- Provolone + parmesan cheese - Creamy, salty, and packed with savory flavor.
- Dressing Ingredients
- Extra-virgin olive oil + red wine vinegar - Creates a simple tangy dressing.
- Pepperoncini pepper juice + dried oregano - Adds classic Italian sandwich flavor.
- Sea salt + black pepper - Simple seasoning that ties everything together.
- Sandwich Options
- Hoagie buns - Soft and sturdy for loaded sandwiches.
- Iceberg lettuce wraps - Crisp and refreshing option.
- Gluten free ciabatta buns - Soft on the inside, crunchy on the outside.
- Gluten free sourdough bread - Toasts up beautifully for extra crunch.
See the recipe card for the exact measurements and complete instructions.
How To Make Chopped Italian Sandwiches
Step 1: Make the dressing
In a small bowl or mason jar, whisk together the olive oil, red wine vinegar, pepperoncini pepper juice, oregano, salt, and black pepper.
Step 2: Chop the vegetables
On a large cutting board, chop the romaine lettuce, cherry tomatoes, pepperoncini peppers, and black olives into small bite-sized pieces.
I love my salad spinner to wash and dry lettuce quickly! Grab one on Amazon.
Step 3: Chop the meats and cheese
Stack the deli meats and provolone cheese, then chop into thin strips and smaller pieces for easy bites throughout the sandwich.
Step 4: Mix everything together
Grab a bigger bowl than you think you need. Add the chopped vegetables, meats, cheeses, and dressing. Toss until evenly coated.
Step 5: Build the sandwiches
Pile the chopped filling into hoagie buns, toasted gluten free bread, or lettuce wraps and serve immediately.
Tips and Tricks
Just say no to dull knives! Using sharp knives not only makes your life easier, they are safer too. Our local hardware store will sharpen knives for a small fee. WORTH IT!
Big Bowls, Seriously. Promptly after taking the pretty picture with all the ingredients in neat little piles, I dumped it into a bowl double the size. Don't be like me, save yourself an extra dish and start with a big bowl!
Skip the sweet ham! Don't make the mistake of getting brown sugar ham or honey ham. The sweetness does not play well with the Italian flavors.
Ingredient Swaps
- Meat Options: Swap in capicola, roast beef, or mortadella depending on your favorite deli flavors.
- Cheese Options: Mozzarella, mild cheddar, or sliced Swiss all work well here.
- Lettuce Options: Romaine adds crunch, but iceberg or shredded cabbage also work.
- Tomato Options: Use diced garden tomatoes when they are in season.
- Olive Options: Kalamata olives add a stronger briny flavor than black olives.
- Dressing Shortcut: Use your favorite bottled Italian dressing for an even faster dinner.
Special Diet Variations
Gluten Free: Serve on gluten free hoagie buns or in lettuce wraps.
Low FODMAP: Use low FODMAP deli meats that do not have honey, garlic or onion in them. Serve on gluten free bread or in a lettuce wrap.
Dairy Free: Skip the provolone and parmesan cheese or use your favorite dairy free alternatives.
Lower Carb: Serve the chopped filling in iceberg lettuce wraps or as a salad.
Storing Instructions
Storing: Store the chopped sandwich filling in an airtight container in the refrigerator for up to 3 days. For the best results, keep the filling separate from the bread until ready to serve. Give the filling a good stir before using.
I do not recommend freezing this recipe. The lettuce and tomatoes will become watery and lose their crunch once thawed.
Meal Prep Tips
Dull, repetitive lunches drive me straight to the drive thru more often than I would like to admit. My solution? Meal prep my lunches in advance and create something to look forward to all morning long.
- To make the sandwich filling last all week, don't add the dressing. Keep it in separate containers. I love these little sealed containers from Amazon, and I pour and mix when building my sandwich.
- Add more components to your lunch, like individual bags of chips, hard boiled eggs, or even a sweet treat like Nutella puppy chow.
- Skip the bread and serve the salad like Jersey Mike's sub in a tub.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Romaine lettuce - Safe at 2 cups (75 grams) per meal.
- Cherry tomatoes - Safe at 5 medium (45 grams) per meal.
- Pepperoncini peppers - Not tested by Monash University, but I tolerate them. If concerned, leave them out or replace with green peppers.
- Black olives - Safe at ½ cup (60 grams) per meal.
- Deli ham, smoked turkey breast, salami and pepperoni - Check the ingredients for garlic, onion, honey, high fructose corn syrup or wheat. Avoid them and find an option you can tolerate.
- Cheese - Parmesan cheese is low in lactose and works great. Provolone isn't tested, so use all Parmesan cheese, or use an amount you can tolerate.
- Extra Virgin Olive Oil - Safe at 1 tablespoon (20 grams) per meal.
- Red wine vinegar - Safe at 2 tablespoons (40ml) per meal.
- Pepperoncini pepper juice - Use an option without garlic or onion.
- Dried Oregano - Safe at 1 teaspoon (3 grams) per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
A chopped Italian sandwich is made by finely chopping the meats, cheese, lettuce, and toppings together before building the sandwich.
Hoagie buns work best because they hold the filling without falling apart. Toasted sourdough bread or sturdy gluten free bread also work well.
Yes. Store the chopped filling separately from the bread and assemble the sandwiches right before serving to keep everything fresh and crunchy.
Keep the filling and bread separate until serving time. Lightly toasting the bread also helps create a barrier against the dressing.
If concerned about the spice level, replace the pepperoncini peppers with banana peppers. They have a more mild flavor profile. This works great for kids too who may not like the bold flavors.
Absolutely. Skip the bread and serve the chopped filling in a bowl as an Italian deli-style salad like Jersey Mike's sub in a tub.
Yes! I would set out each individual ingredient in separate bowls and let the party goers choose what they want and then mix it at the end with the dressing. Then stuff it into a hoagie bun.
Yes. Homemade dressing gives the freshest flavor, but bottled Italian dressing is a great shortcut for busy nights. Use an option without high fructose corn syrup.
My kids, well teens, will not touch a typical salad, but if I chop it up into tiny pieces, stuff it into a hoagie bun, all of a sudden it's a sandwich they actually eat!
What To Serve With Chopped Italian Sandwiches
These sandwiches already pack in plenty of flavor, so simple sides work best.
- Chips or kettle chips - Crunchy and easy for quick lunches or summer dinners.
- Fresh fruit - Pineapple, blueberries, or strawberries balance the salty deli flavors nicely.
- Pasta salad - Try a simple gluten free pasta salad for a deli-style meal at home.
- Oven roasted tiny potatoes - Great for turning sandwiches into a full dinner.
- Raw veggies and cottage cheese ranch dip - Easy way to round out the meal without extra cooking.
More Loveable Sandwich Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Chopped Italian Sandwich
Equipment
Ingredients
Homemade Dressing:
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon pepperoncini pepper juice
- 1 teaspoon dried oregano
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Filling Ingredients:
- 4 cups romaine lettuce about 3 heads
- ½ cup cherry tomatoes
- ¼ cup pepperoncini peppers drained and sliced
- 4 slices deli ham (Note 1)
- 4 slices deli smoked turkey (Note 2)
- 4 slices salami (Note 3)
- 4 slices deli pepperoni (Note 4)
- 4 slices provolone cheese
- 2 ounces sliced black olives
- ¼ cup grated parmesan cheese
Sandwich Options:
- Hoagie buns
- Iceberg lettuce wraps
- Gluten free sourdough bread toasted
Instructions
- In a small bowl or mason jar, whisk together the olive oil, red wine vinegar, pepperoncini pepper juice, oregano, salt, and black pepper.
- On a large cutting board, chop the romaine lettuce, cherry tomatoes, pepperoncini peppers, and black olives into small bite-sized pieces.
- Stack the deli meats and provolone cheese, then chop into thin strips and smaller pieces.
- In a large mixing bowl, add the chopped vegetables, meats, cheeses, parmesan cheese, and dressing. Toss until evenly coated.
- Pile the chopped filling into hoagie buns, toasted gluten free bread, or lettuce wraps and serve immediately.
Leave a Reply