Are Italian subs healthy for weight loss?

Traditional Italian subs are typically high in calories, sodium, and refined carbs due to the bread and fatty meats. While delicious, they’re not ideal for weight loss. However, a healthy Italian sub salad version — like the one in this article — swaps bread for greens and uses leaner meats, making it a great option for calorie control and weight management.

What’s the healthiest salad at Subway?

At Subway, the healthiest salads are those built on leafy greens with lean proteins like turkey or grilled chicken, plenty of fresh veggies, and a light vinaigrette. Avoid heavy dressings, croutons, and processed meats. It’s easy to create a version similar to this healthy Italian sub salad with their veggie and meat options.

Is salad with Italian dressing healthy?

Italian dressing can be healthy when made at home with olive oil, vinegar, and herbs — just like in our recipe. Store-bought versions, however, can contain added sugars, sodium, and processed oils. For a truly healthy Italian sub salad , it’s best to make your own dressing or choose low-sodium, sugar-free alternatives.

What is the healthiest salad you can eat?

The healthiest salads include a balance of lean protein, fiber-rich vegetables, healthy fats, and minimal processed ingredients. Salads like the Mediterranean Chopped Salad or this healthy Italian sub salad check all the boxes — they’re satisfying, nutrient-dense, and support a wide range of dietary goals.

Healthy Italian Sub Salad: Remarkable 1-Bowl Upgrade

Description

Healthy Italian sub salad packed with turkey, salami, and veggies. Low-carb, gluten-free, and perfect for meal prep or weight-loss goals.

Ingredients

For the Salad:
- 6 cups chopped romaine or green leaf lettuce
- ½ pound sliced turkey breast, rolled and chopped
- ½ pound beef salami, chopped
- ¾ cup provolone cheese, chopped
- 2 large vine-ripened tomatoes, chopped
- ½ red onion, thinly sliced
- ¼ cup sliced pepperoncini peppers
For the Italian Vinaigrette:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1½ teaspoons Italian seasoning
- 1 garlic clove, minced
- Salt and pepper, to taste

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Instructions

Make the vinaigrette:
In a small bowl, whisk together olive oil, vinegar, Italian seasoning, minced garlic, salt, and pepper. Chill in the fridge while preparing the salad.
Assemble the salad:
In a large mixing bowl, combine lettuce, turkey, beef salami, provolone, tomatoes, onion, and pepperoncini. Drizzle with your preferred amount of vinaigrette and toss until everything is evenly coated. Serve immediately.