Chopped Italian Sandwich – No Mayo!

If you’ve been browsing on social media lately, chances are you’ve come across a video featuring a chopped Italian sandwich in some form. Basically, you chop up all of the ingredients of a classic Italian sub into small pieces, mix them with condiments, and serve them on a hoagie roll. In this specific chopped Italian sandwich recipe, I omit the mayonnaise that many people have been adding to their sandwiches and swap it out for a traditional oil and vinegar dressing. It’s a fun take on a restaurant staple that only takes about 5 minutes to make!

Why You Will Love This Chopped Italian Sandwich Recipe

I mean who doesn’t love a good Italian sub here and there? This specific recipe has loads of perks, and it seriously tastes AMAZING. I ate two entire sandwiches the first time I made it, so if I were you I would make extra!

• It’s Quick! – This recipe can be done in 5 minutes, depending on how fast of a chopper you are and how sharp your knife is!

• The Dressing Is A Classic – A lot of viral chopped Italian sandwich videos show people adding huge amounts of mayonnaise to their sandwiches. I love mayo as much as the next person, but I figured there needed to be a recipe showcasing a traditional Italian sub dressing.

• Every Bite Tastes Amazing – Since every ingredient is chopped up tiny and mixed together, you’re guaranteed a perfect bite with each mouthful, delivering a truly satisfying and enjoyable experience!

I don’t know who invented the chopped sandwich, but they need a raise because once you try one you’re going to wonder why we haven’t been eating them this way forever!

You’re Going To Love This

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Can You Eat Cold Cuts On The Mediterranean Diet?

Since this is a Mediterranean diet food blog, I wanted to take a second to address a frequent question that I get asked. Are cold cuts okay on the Mediterranean diet? Here is what we know.

Processed foods should be avoided as much as possible, and red meats should only be enjoyed on occasion. But the Mediterranean diet never says you can’t have a specific food EVER. Yes, processed foods should be avoided, but if you want to enjoy an Italian sub with deli meats on occasion, go for it. Quality of life matters too!

With that said, the World Health Organization does classify processed meats in the same category as cigarette smoking, both as recognized carcinogens. So make your own educated decision on whether or not you want to enjoy this Italian sub on occasion (a few times a year).

The Ingredients

Let’s break down some of the ingredients needed to make this chopped sandwich.

• Pepperoni – For an Italian sub, it’s common to use sliced pepperoni, which adds a savory and slightly spicy flavor to the sandwich.

• Salami – You can use various types of salami, such as Genoa salami or hard salami, which offer a rich and savory flavor that complements the other ingredients well.

• Ham – I would stick with traditional thin sliced ham, and not honey or maple ham. The sweetness of these cuts would not go as well with the other ingredients, in my opinion.

• Provolone Cheese – I recommend using provolone cheese, which adds a creamy texture and a slightly tangy flavor that pairs perfectly with the meats and vegetables. Alternatively, you can also use mozzarella or american cheese for a different taste profile, if you’re feeling adventurous!

• Lettuce – Feel free to get pre-shredded iceberg lettuce instead of full romaine leaves. Just make sure that you wash it very well, and if it is pre-shredded don’t add it until everything else is already chopped to prevent it from getting cut too small.

• Banana Peppers – I find that banana peppers add a tangy and slightly spicy kick to the sandwich, balancing out the flavors well. They also provide a crunchy texture and a burst of brightness that enhances the overall dish.

• Tomato – I know a lot of people don’t like tomato, but in my opinion a good tomato is crucial in an Italian subway sandwich. If you don’t like it feel free to omit it. I recommend getting organic, if possible.

• Red Onion – Another staple, red onion adds a pop of color and an essential onion flavor that really pulls it all together.

• Dressing Ingredients – All pantry staples! A quality extra-virgin olive oil, red wine vinegar, Italian seasoning, salt, pepper, dijon, and honey.

How To Make An Italian Chopped Sandwich

Toss it all on a cutting board, chop it into oblivion, mix it with the dressing, and pop it into a sub roll! It really is as simple as that, but here, let me break it down. Make sure to scroll down to the recipe card for the full list of ingredients and instructions!

1. Place all of the sandwich ingredients on a large cutting board and get out your sharpest knife.

2. Carefully start cutting the ingredients up by pressing your knife all the way through the pile and putting pressure on the top of the knife. Once you’ve chopped one way, chop the opposite way, then mix everything up and do it again. Continue to do this until all of the food is chopped into tiny pieces and it is all well mixed.

3. To make the dressing add the extra-virgin olive oil, red wine vinegar, Italian seasoning, salt, pepper, dijon, and honey to a cup or bowl and whisk it well until it is all combined. Pour the dressing over the top of the chopped ingredients and mix it all together.

4. Carefully scoop out the inside bread on a hoagie roll, and spoon in the chopped sandwich ingredients. Serve immediately and enjoy!

How To Store Leftovers

Leftovers can be stored in an airtight container for up to 1 day. After one day the quality goes down quite a bit. These Rubbermaid Brilliance Glass Storage Containers are a great option to store it in! I also wouldn’t store the bread with the filling because it will get soggy.

How To Make It Ahead Of Time

Anyone that has had a leftover Italian sandwich knows that they get soggy and lose some of their appeal after a few hours. This chopped up Italian sandwich is no different. You always have the option to make the entire sandwich, wrap it up, and eat it a few hours later. It will still taste great, but the bread might be a little soggy.

You can always store the chopped sandwich ingredients separately from the bread and scoop it in once you’re ready to eat. It’s totally up to you.

To Toast Or Not To Toast…

The debate between toasting and not toasting an Italian sub largely revolves around personal preference and the desired texture of the sandwich. Some people prefer their Italian subs untoasted to maintain the softness of the bread and keep the ingredients cold, preserving their fresh flavors and textures.

On the other hand, toasting the sub can provide a warm, crispy exterior while slightly melting the cheese and blending the flavors together. This can create a more cohesive and savory sandwich experience for those who enjoy a bit of crunch and warmth in each bite.

• Ultimately, the choice between toasting and not toasting comes down to individual taste preferences and the desired eating experience. I wrote the recipe for untoasted bread and an untoasted Italian sandwich, but let me know if you try it toasted!

More Recipes You Will Love

If you made this Italian chopped salad sandwich, please give it a star rating in the recipe card. Are you Interested in the Mediterranean diet? Check out my 21-Day Mediterranean Diet Meal Plan here! Take the stress out of meal planning and let me do the hard work for you!

Chopped Italian Sandwich

In this chopped Italian sandwich recipe, we chop up all of the traditional italian sandwich ingredients and mix them with a simple oil and vinegar dressing before stuffing everything in a hoagie roll. It’s a fun take on a restaurant staple that only takes about 5 minutes to make!

Prep Time 5 minutes mins

Cook Time 0 minutes mins

Total Time 5 minutes mins

Course Dinner, lunch

Cuisine Italian

Servings 4 heaping sandwiches

Calories 687 kcal

Ingredients  

1x2x3x

• 1/4 pound sliced pepperoni
• 1/4 pound sliced genoa salami
• 1/4 pound sliced ham
• 1/4 pound sliced provolone cheese
• 1/4 cup thin sliced red onion
• 1/4 cup banana peppers
• 5 slices of tomato medium in size
• 6 romaine lettuce leaves well washed
• 4 sub rolls

Ingredients For The Dressing

• 2 tbsp extra-virgin olive oil
• 1 tbsp red wine vinegar
• 1/2 tsp honey
• 1 tsp dijon mustard
• 1/8 tsp table salt
• fresh cracked black pepper
• 1 tsp Italian seasoning

Instructions 

• Place all of the sandwich ingredients on a large cutting board and get out your sharpest knife.

• Carefully start cutting the ingredients up by pressing your knife all the way through the pile and putting pressure on the top of the knife. Once you’ve chopped one way, chop the opposite way, then mix everything up and do it again. Continue to do this until all of the food is chopped into tiny pieces and it is all well mixed.

• To make the dressing, add the extra-virgin olive oil, red wine vinegar, Italian seasoning, salt, pepper, dijon, and honey to a cup or bowl and whisk it well until it is all combined. Pour the dressing over the top of the chopped ingredients and mix it all together.

• Carefully scoop out the inside bread on a hoagie roll, and spoon in the chopped sandwich ingredients. Serve immediately and enjoy!

Nutrition

Calories: 687kcalCarbohydrates: 39gProtein: 32gFat: 44gSaturated Fat: 16gPolyunsaturated Fat: 4gMonounsaturated Fat: 20gTrans Fat: 0.5gCholesterol: 87mgSodium: 1870mgPotassium: 533mgFiber: 3gSugar: 7gVitamin A: 4225IUVitamin C: 13mgCalcium: 262mgIron: 13mg

Keyword chopped italian sandwich, chopped italian sandwich recipe, italian chopped sandwich

Interested in the Mediterranean diet? Check out my 21-Day Mediterranean Diet Meal Plan! Take the stress out of meal planning and let me do the hard work for you!Learn More