If you’re craving all the bold, hearty flavors of an Italian sub without the bread and heaviness, you’re going to adore this Italian Sub Salad with Crispy Chickpeas Recipe. It’s fresh, packed with protein, and has the perfect crunch from those golden roasted chickpeas. Every time I make this salad, it feels like a celebration of all the best deli ingredients—salami, olives, banana peppers—straight into a bowl, easy and satisfying. Stick with me, and I’ll walk you through every step to get it spot-on every time.
Why You’ll Love This Recipe
- Crunchy Chickpeas: They add a delightful crispy texture that mimics the satisfying snap of a sandwich’s crusty bread.
- Bold Italian Flavors: Salami, olives, banana peppers, and oregano combine for that unmistakable deli sub punch.
- Super Easy & Healthy: This salad comes together quickly and makes a filling gluten-free meal you won’t feel guilty about.
- Make-Ahead Friendly: You can roast chickpeas a couple days ahead to save time without losing the crunch.
Ingredients You’ll Need
All the ingredients in this salad balance each other perfectly: the freshness of romaine lettuce, the savory meats and olives, and the tangy punch from banana peppers and lemon. Plus, roasted chickpeas bring in that addictive crunch and plant-powered protein. When shopping, I recommend grabbing quality salami like Applegate Naturals, and don’t skip the avocado—it adds creamy goodness that ties everything together.
- Chickpeas: Look for canned chickpeas; patting them very dry is key before roasting to get maximum crispiness.
- Extra virgin olive oil: Use a good quality one since it flavors both the chickpeas and the salad dressing.
- Salt and pepper: Essential for seasoning both the chickpeas and the salad components to taste.
- Romaine lettuce: Crisp and fresh, it’s the perfect salad base to hold all those bold toppings.
- Salami: Chopped small, it brings that classic Italian sub flavor; Applegate Naturals is my go-to for clean ingredients.
- Black olives: Sliced and drained to avoid watery salad, adding a briny depth.
- Cherry or grape tomatoes: Sweet and juicy, chopped to fit evenly in every bite.
- Banana pepper rings: These give a little zing and heat that’s not overpowering but perfectly balanced.
- Green onions: For a fresh, mild onion flavor that complements everything beautifully.
- Lemon or red wine vinegar: The acid brightens the whole salad—lemon juice is my favorite for freshness.
- Dried oregano: A classic Italian herb that brings an authentic taste to the salad.
- Avocado: Adds creamy texture and richness, cutting through the tang and salt.
Variations
I love making this Italian Sub Salad with Crispy Chickpeas Recipe my own depending on what’s in the fridge or my mood. It’s so flexible that you can easily swap out ingredients while keeping that satisfying deli vibe.
- Vegetarian version: Skip the salami and add cubed mozzarella or pepper jack cheese—my family appreciates this twist for Meatless Mondays.
- Spicy kick: Toss in some sliced pepperoncini or a pinch of red pepper flakes if you like heat; it wakes up the salad beautifully.
- Greens swap: Try baby spinach or arugula instead of romaine for a peppery or delicate flavor contrast.
- Vegan option: Simply omit the salami and double up on olives and avocado for richness; the roasted chickpeas keep it hearty.
How to Make Italian Sub Salad with Crispy Chickpeas Recipe
Step 1: Roast Those Chickpeas Just Right
First things first: preheat your oven to 350°F (175°C). Line a baking sheet with a Silpat, parchment paper, or foil—whatever you have on hand. Then, the secret is to pat your chickpeas completely dry on a clean kitchen towel; any moisture will steam them and prevent crispiness. Toss them with a generous drizzle of extra virgin olive oil and a pinch of salt, then spread them out evenly on your sheet. Roast for about 30 to 40 minutes or until they turn a deep golden brown, shaking the pan halfway through to ensure even cooking. They might still feel a little soft when hot, but resist the urge to eat them yet—the chickpeas crisp up as they cool, and you can even roast these a day or two ahead.
Step 2: Combine the Fresh Salad Ingredients
While the chickpeas are roasting, chop your romaine lettuce, salami, black olives, tomatoes, banana pepper rings, and green onions all into bite-sized pieces. Toss them together gently in a large bowl. Then squeeze fresh lemon juice or pour in red wine vinegar alongside a little olive oil. Add salt, pepper, and a pinch of dried oregano as your Italian seasoning secret weapon, and toss everything together so each ingredient sips a little bit of that zesty dressing.
Step 3: Finish with Crispy Chickpeas and Creamy Avocado
Once your golden chickpeas have cooled, add them to the salad just before serving, along with chopped avocado. Toss gently one last time—you want to keep the avocado intact and the chickpeas crunchy. Divide the salad between plates and get ready for all those layered flavors and textures that make this salad truly satisfying.
Pro Tips for Making Italian Sub Salad with Crispy Chickpeas Recipe
- Dry Those Chickpeas Thoroughly: I always double pat to remove every drop of moisture before roasting—this is the game changer for crispiness.
- Roast Low and Slow: 350°F keeps chickpeas from burning but lets them caramelize and crisp gently.
- Save Time With Make-Ahead Chickpeas: Roasting chickpeas up to two days early means dinner comes together faster on busy nights.
- Add Avocado Last: Keep the creamy avocado away from dressing too long or it’ll turn mushy and brown fast.
How to Serve Italian Sub Salad with Crispy Chickpeas Recipe
Garnishes
When I serve this salad, I love sprinkling a bit of freshly grated Parmesan or Pecorino Romano over the top—it adds that familiar umami punch you expect from an Italian sub. Sometimes, I also toss on a few torn fresh basil leaves for a pop of bright herbal freshness that plays beautifully with the oregano.
Side Dishes
This salad is filling on its own but pairs wonderfully with a crusty baguette or some garlic breadsticks if you want a little carb indulgence. For a lighter meal, a cup of minestrone soup or a side of marinated roasted vegetables feels like a perfect Italian lunch duo.
Creative Ways to Present
For a special occasion, I’ve served this salad layered in clear glass jars for an impressive Italian sub-inspired parfait presentation—chickpeas on top for extra crunch. Another fun idea is to turn it into individual lettuce wraps with romaine leaves, so everyone can grab their own handheld mini subs without the bread.
Make Ahead and Storage
Storing Leftovers
I like to store leftover salad and chickpeas separately: salad in an airtight container in the fridge with a paper towel to absorb moisture, and chickpeas in their own container at room temperature to keep them crisp. This trick keeps the salad fresh and the chickpeas crunchy for up to two days.
Freezing
Since this salad has fresh greens and avocado, I don’t recommend freezing the assembled dish. However, you can roast a big batch of chickpeas and freeze them in a sealed bag to have crunchy snacks or salad toppers ready whenever you want.
Reheating
If you have leftover chickpeas, just pop them in the oven for a few minutes at 350°F to revive their crispness. The salad itself is best enjoyed cold or at room temperature, so I usually don’t reheat it.
FAQs
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Can I make the crispy chickpeas ahead of time?
Absolutely! Roasted chickpeas can be made up to two days ahead and stored in an airtight container at room temperature. This helps you save time on busy weeknights and ensures they’re perfectly crispy when added to your salad.
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What can I use instead of salami in this Italian Sub Salad?
If salami isn’t your thing, you can swap in turkey or ham for a milder flavor, or keep it vegetarian by adding cubed cheese like mozzarella or pepper jack. For a vegan alternative, simply omit the meat and add extra olives and roasted chickpeas for protein.
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How do I keep the avocado from browning?
To keep avocado fresh, add it right before serving and toss gently. You can also drizzle a little lemon juice over the chopped avocado itself to prevent browning if you prepare it a bit early.
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Is this salad gluten-free?
Yes! This Italian Sub Salad with Crispy Chickpeas Recipe is naturally gluten-free since it skips the bread but keeps all the flavorful fixings of a classic sub.
Final Thoughts
I’m genuinely thrilled every time I make this Italian Sub Salad with Crispy Chickpeas Recipe because it nails that iconic deli flavor in a healthier, fresher way. Whether you’re on the hunt for a quick lunch or a fun dinner, this salad delivers all the soups, smiles, and satisfaction with none of the fuss. Give it a shot—I promise you’ll get hooked on those crispy chickpeas and the delicious medley of flavors that bring a classic sub sandwich to life in a bowl.
Print
Italian Sub Salad with Crispy Chickpeas Recipe
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 2 servings
- Category: Salad
- Method: Roasting
- Cuisine: Italian
- Diet: Gluten Free
Description
Italian Sub Salad is a flavorful and healthy gluten-free entree that captures the essence of a classic deli sub sandwich without the bread. This vibrant salad combines crisp romaine, savory salami, tangy banana peppers, and crunchy roasted chickpeas, all tossed in a zesty lemon or red wine vinegar dressing with oregano. Perfect for a fresh, filling meal packed with veggies, protein, and craveable Italian-inspired flavors.
Ingredients
Roasted Chickpeas
- 15 oz can chickpeas, drained then rinsed
- 2 tbsp extra virgin olive oil
- Salt, to taste
Salad
- 9 oz chopped romaine lettuce
- 2 oz salami, chopped (Applegate Naturals recommended)
- 2 oz canned sliced black olives, drained
- 1/2 pint cherry or grape tomatoes, chopped
- 1/4 cup banana pepper rings, chopped
- 2 green onions, chopped
- 1 lemon (juice) OR 2 tbsp red wine vinegar
- 2 tbsp extra virgin olive oil
- Salt and black pepper, to taste
- Pinch dried oregano
- 1 avocado, chopped
Instructions
- Preheat and Prepare Chickpeas: Preheat the oven to 350°F (175°C). Line a baking sheet with a Silpat, parchment paper, or foil and set aside. Pat the drained and rinsed chickpeas very dry using a kitchen towel to remove moisture.
- Roast Chickpeas: Spread the dried chickpeas evenly on the prepared baking sheet. Drizzle with extra virgin olive oil and sprinkle with salt, tossing to coat them evenly. Roast in the oven for 30-40 minutes until they are dark golden brown and crispy. Remove from oven and allow to cool; they will crisp further as they cool. These can be roasted a couple of days ahead and stored.
- Prepare Salad Base: In a large bowl, combine chopped romaine lettuce, chopped salami, sliced black olives, chopped cherry tomatoes, chopped banana pepper rings, and chopped green onions.
- Make Dressing and Toss Salad: Drizzle the salad mixture with fresh lemon juice or red wine vinegar and extra virgin olive oil. Season with salt, freshly ground black pepper, and a pinch of dried oregano. Toss everything together thoroughly to coat all ingredients with the dressing.
- Add Chickpeas and Avocado: Gently mix in the cooled roasted chickpeas and chopped avocado, folding carefully to combine without mashing the avocado pieces.
- Serve: Divide the salad evenly onto plates and serve immediately for a fresh, filling meal that captures the flavors of an Italian sub sandwich minus the bread.
Notes
- Italian Sub Salad tastes like a jam-packed deli sub sandwich without the bread, making it a delicious gluten-free and low-carb option.
- You can roast the chickpeas ahead of time and keep them in an airtight container for up to 2 days for convenience.
- Use fresh lemon juice for a brighter tang or red wine vinegar for a deeper flavor depending on your preference.
- Adjust seasoning to taste; adding more oregano or a pinch of crushed red pepper flakes can add an extra flavor dimension.
- This salad is best enjoyed fresh but can be stored refrigerated for up to 1 day if needed; add avocado last to prevent browning.
Nutrition
- Serving Size: 1 serving
- Calories: 567 kcal
- Sugar: 7 g
- Sodium: 1726 mg
- Fat: 34 g
- Saturated Fat: 7 g
- Unsaturated Fat: 24 g
- Trans Fat: 0 g
- Carbohydrates: 54 g
- Fiber: 22 g
- Protein: 23 g
- Cholesterol: 22 mg
