Chopped Italian Sub For One

This chopped Italian sub for one is made with ham, pepperoni, salami and provolone for a protein packed lunch or dinner.

I love a good cold sub and they’re so easy to make more macro-friendly. With a couple easy swaps like plain greek yogurt instead of mayo, you can make a delicious and filling meal that will also help you crush your fitness goals. Here’s how I make mine!

What You’ll Need

Equipment

• Large cutting board
• Chef’s knife
• Bread knife

Ingredients

• White sub rolls: I like these ones from Walmart. Sub bread of choice.
• Deli ham
• Turkey pepperoni
• Italian dry salami
• Provolone cheese: I use these Sargento ultra thin slices.
• Banana peppers
• Iceberg lettuce
• Non fat plain greek yogurt
• Mustard
• Red wine vinegar: Optional.
• Salt, pepper, dried basil & oregano: Optional, to taste.

How To Make It

1. Chop: Add all ingredients to a large cutting board and chop, scooping everything together and mixing as you keep chopping.
2. Slice the sub: Use a bread knife to carefully cut the sub roll in half horizontally, leaving the very bottom connected (like a hot dog bun).
3. Serve: Add the chopped mixture onto the sub and slice in half, if desired. Enjoy immediately!

Tips

• Toast: If you like a crispier bun, toast sub face down on a hot pan before assembling.
• Customize: Add olives, pickles, pickled onion, whatever else you love.
• Chop small: For the filling to fit the sandwich, I chop everything super small. Sometimes if I use a lot of lettuce or other veggies, it doesn’t all fit and I’ll eat the rest separate as a salad.

Try These Next!

• Chipotle chicken avocado sandwich
• Quick club sandwich for one
• Quick and healthy tuna salad
• Egg salad with bacon and cottage cheese

Lastly, be sure to leave a rating and review down below if you try this Italian chopped sub for one! And don’t forget to tag me on Instagram – I always love to hear from you guys and seeing what you’re cooking up. ♡

Chopped Italian Sub For One

5 from 2 votes

This single-serv sub is made with ham, pepperoni, salami and provolone for a quick and easy protein packed meal.

Print Recipe Pin Recipe

Prep Time:5 minutes mins

Course: Main Course

Cuisine: Italian

Servings: 1

Calories: 550kcal

Equipment

• Large cutting board
• Chef's knife
• Bread knife

Ingredients

• 1 white sub roll (~95 g) or bun of choice
• 4 slices deli ham (56 g)
• 16 slices turkey pepperoni (28 g)
• 4 slices Italian dry salami (22 g)
• 2 slices Sargento ultra thin provolone cheese (21 g) or cheese of choice
• 1/4 cup banana peppers (30 g)
• 1 handful iceberg lettuce
• 2 tbsp non fat plain greek yogurt (30 g)
• 1-2 tsp mustard (5-10 g)
• splash red wine vinegar optional
• salt, pepper, dried oregano & basil optional, to taste

Instructions

• Add all ingredients (besides roll) to a large cutting board and chop, mixing together as you do.
• Use a bread knife to slice roll in half horizontally, leaving the bottom connected. Fill with chopped mixture and enjoy!

Notes

• Chop small: To fit everything in this sub, I chop it up very small. Sometimes if I use more lettuce or other veggies, I’ll have some leftover and just eat as a salad.
• Toast: If you like a crispier bun, toast the roll face down on a hot pan before assembling.

Nutrition

Serving: 1sub | Calories: 550kcal | Carbohydrates: 50.4g | Protein: 44g | Fat: 21.3g | Fiber: 3.7g

This post may contain affiliate links. See footer for privacy policy and terms of use.