Hero Sub Salad Recipe

5 from 1 vote

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This Hero Sub Salad is perfect for those of you who are craving a meaty and flavorful submarine sandwich for lunch but want to limit your carbohydrate intake.
a bowl full of salad.

About this

It seems that every town has a hero sub shop of one type or another; all serving the ubiquitous hero submarine sandwich with which we are all familiar.  There is a lighter form of the familiar hero sub which you can throw together with just a few key ingredients.  It has all the flavor, all the texture and all the beauty but it is served on a plate or bowl instead of within the center of an entire baguette.  It’s the hero salad and if you’re a fan of subs, you’re going to love this one.

A close up of a salad in a bowl.

It seems that no one is certain where or when the term hero became synonymous with submarine sandwich.  It’s believed to have come about in New York, sometime back in the 1930s when the hero sub started becoming popular, particularly in Italian neighborhoods.

A bowl of salad.
This hero salad is certainly reflective of the Italian-influenced sandwich that is its namesake.  It’s a veritable Italian feast in a bowl.  Chock-full of salami, black olives, Roma tomatoes, and Provolone cheese – all on a bed of crispy romaine lettuce.
Topping it off is a layer of oil and vinegar mixed in with some Italian seasoning.  This all makes for a great meal with all the flavors of a sub, minus the bread and all the carbs.  Enjoy all the tastes of a classic hero sub, with none of the carbs.   -Dan
A bowl of salad with a glass of lemonade.

Hero Sub Salad

5 from 1 vote
This Hero Sub Salad from Platter Talk Food and Recipes features all the taste of a hearty submarine sandwich with none of the carbs!
Prep: 15 minutes
Total: 15 minutes
Yield: 2


for the salad

  • 2 cups romaine lettuce, chopped
  • 1 roma tomato, seeded and diced
  • 1 red onion, small, diced
  • 1 cup hard salami, diced
  • 2 oz Provolone cheese, diced
  • 2 oz black olives, (Small handful) pitted and sliced

for the hero sub salad dressing

  • 2 tbsp olive oil
  • 2 tbsp white wine vinegar
  • 1 tbsp Italian seasoning, dried
  • 1 pinch kosher salt
  • black ground pepper to taste


  • Toss salad ingredients in large bowl.
  • Using small bowl, whisk together hero sub salad dressing ingredients.
  • Toss salad with vinaigrette and serve.


Calories: 638kcal, Carbohydrates: 12g, Protein: 29g, Fat: 52g, Saturated Fat: 19g, Cholesterol: 83mg, Sodium: 2243mg, Potassium: 593mg, Fiber: 4g, Sugar: 4g, Vitamin A: 5005IU, Vitamin C: 10.2mg, Calcium: 519mg, Iron: 2.7mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: lunch
Cuisine: Italian
Tried this recipe?Mention @plattertalk or tag #plattertalk!

Take a look at all of our easy and delicious salad recipes!  

Meet the Platter Talk Guys

Dan & Scott split their time between Wisconsin and Southwest Florida and are dads to six boys. Good food runs through their veins, and they love showing others how to cook easy recipes.

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  1. Mmmm, I bet the spicy salami goes great with the salty olives and crisp lettuce. Great salad!