Zesty, savory, and full of fiber! This Italian Grinder Bean Salad packs all the flavors of your favorite Italian sub into a delicious and nutritious salad. Even better? It gets more flavorful as it sits in the fridge, so it’s the perfect prep-ahead lunch.
Amber’s 5-star review ⭐️ “I never leave reviews on recipes. This salad came out SO good! It lasted all of 12 hours at our house. I couldn’t get enough, it really tastes like a sandwich!”
You’ll also love my other filling salad recipes like Greek bean salad, chopped antipasto salad, and cottage cheese salad.
Recipe Highlights
- Incredible flavor: With fresh mozzarella, sliced salami, and the most crave-worthy Italian dressing, this dense bean salad is as tasty as it gets.
- Super nutritious: It packs nearly half your daily fiber and lots of protein to keep you full and support your health.
- No cooking needed: Prep this simple salad in under 20-minutes and you’ll have a quick lunch ready for the week.
- Perfect for meal prep: It’s just as satisfying on day three as it is on day one, because it gets better as it marinates in the fridge!
- Dietitian-designed: As usual, this recipe is designed by a Registered Dietitian to maximize nutrition without sacrificing flavor.
Key Ingredients and Substitutions
- Chickpeas and kidney beans: I love this mix, but you are welcome to use any canned bean or lentil you love!
- Sliced banana peppers: If you can’t find them sliced, feel free to chop them yourself. You can also swap in pepperoncini peppers if preferred.
- Mini bocconcini pearls: You can use any cheese you love including diced smoked cheddar, havarti, or provolone – just make sure to chop it small, roughly the same size as your beans.
Scroll down to the recipe card for the full ingredients list and detailed recipe.
How to Make Italian Grinder Bean Salad
- Whisk dressing at the bottom of your mixing bowl.
- Add remaining salad ingredients.
- Toss and enjoy!
Variations
- Make it vegetarian: Leave out the deli meat and add more cheese instead!
- Switch the veggies: You’re welcome to add or swap any vegetable in this recipe – diced cucumber, shredded lettuce, and cubed avocado would be great additions.
- Swap the cheese: Smoked cheddar, cubed provolone, crumbled feta, or shaved parmesan would all work well.
Storage And Meal Prep
This recipe stays good in the fridge for up to four days. You can store in one large food container and portion each day, or store in single-serving food containers for an easy grab-and-go option. Stir your salad before serving, since the dressing tends to settle at the bottom.
Top Tips For The Perfect Dense Bean Salad
- Chop everything small. The goal is for every ingredient to be roughly the same size, so you get maximum flavor in every bite. Chop those veggies small, and make sure your cheese is roughly the same size of your beans.
- Don’t skip the banana peppers. Banana peppers add a nice punch, and their brine takes the dressing up a notch. They’re not super spicy – but they do add lots of flavor.
- Store with the dressing. If you’re making this for meal prep (which I highly recommend), be sure to dress the salad before storing. This helps everything marinate in the fridge and get more flavorful over time.
More Filling Salads With Beans
Need more dense and filling salad recipes? Here are my favorites:
- Southwest Chicken Salad
- Kale White Bean Salad
- Greek Bean Salad
- Chickpea Cucumber Feta Salad
- Chopped Antipasto Salad
- Pesto and Orzo Salad
If you tried this recipe for Italian Grinder Bean Salad, leave a ⭐️ star rating and comment below! And don’t forget to share a pic on Instagram.
Italian Grinder Bean Salad
Equipment
Ingredients
Italian Dressing
- ¼ cup olive oil
- ¼ cup red wine vinegar
- 2 Tbsp grated parmesan cheese
- 2 Tbsp mayonnaise, use light if desired
- 1 Tbsp brine from banana peppers, optional
- ½ Tbsp dijon mustard
- 1 clove garlic, minced
- 2 tsp Italian seasoning
- ¼ tsp crushed red pepper flakes
- ½ tsp salt, adjust to taste
- black pepper
Salad Base
- 1 can chickpeas, drained and rinsed
- 1 can red or white kidney beans, drained and rinsed
- 2 oz sliced salami, sliced into ¼-inch strips
- 2 oz deli turkey, sliced into ¼-inch strips
- 1 cup mini bocconcini pearls, or cubed fresh mozzarella
- 1 cup cherry tomatoes, quartered
- 1 medium bell pepper, diced small
- ¼ medium red onion, sliced thin
- ½ cup pickled sliced banana peppers, drained and chopped
Instructions
- To the bottom of your large mixing bowl, add all ingredients for the Italian dressing. Whisk until smooth and combined.
- Add all remaining salad ingredients.
- Toss until all ingredients are evenly distributed and well coated in dressing. Taste, adjust seasonings as desired, and enjoy!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This was a great salad. I was looking for a change. I know that you said we could use pre-made dressing. However, I think that added so much flavor to it!!! YUM!
Aw yay I’m so glad you enjoyed!! Thanks so much for your kind comment.
This is so dang good. I could eat this every day.
This is my favourite food prep lunch!
Delicious and easy to make! It’s become a staple in our house. Sometimes I add pasta or cucumbers for extra volume.
This salad combo and dressing were killer. SO SO good!
This was delicious and great for meal prep for the week.
This is soooo good! I like it scooped onto tortilla chips 🤤
YAY I am so glad you loved it! Thanks for your review!
So delicious and very satisfying!
Wooh! Thanks so much for your review, Jennifer!
I made the Grinder Bean Salad yesterday and it was delicious! It was quick and simple to put together and has so much flavour. My husband and I ate a whole bunch of it already. This will definitely be in our regular rotation of lunch meals 🙂
Thank you for the recipe!
So glad you liked it! Thank you for taking the time to review 🙂
Made this to add some protein and fiber to dinner last night (pizza) and figured we’d have leftovers for a couple of days but it was so good there not much left!
Haha that is amazing! Thanks so much for your review!