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Grinder sandwich being held up showing the inside layers
3.97 from 66 votes

Grinder Salad (Viral Tiktok Recipe)

This Grinder Salad is a giant sub sandwich filled with protein, cheese, veggies and a creamy salad that drips down your arm with every bite
Prep Time5 mins
Cook Time5 mins
Course: lunch, main, sandwich
Cuisine: American, english, Italian
Keyword: grinder, hero sandwich, hoagie, sub sandwich, submarine
Servings: 2
Calories: 445kcal
Author: Ayeh
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  • Iceberg lettuce sliced thinly
  • 2-3 Banana peppers / pepperoncino sliced


  • 2 tablespoon whole egg mayonnaise (or vegan mayo)
  • 1 tablespoon red wine vinegar
  • 1 teaspoon oregano
  • 1 garlic clove minced or grated
  • Red pepper flakes (as little or as much as you like)
  • Salt and pepper to taste

Grinder Sandwich

  • 1 Large thick bread roll , I’ve used a rustic italian bread roll
  • 2 slices cheese of choice
  • ¼ cup marinated red peppers
  • 1 tomato sliced
  • Plant based chicken schnitzel/veggie patty or protein of choice
  • 15 grams grated parmesan cheese
  • 1 tsp extra virgin olive oil


  • Cook the plant based chicken or chosen protein
  • Add the dressing ingredients to a bowl and whisk together. Then add the iceberg lettuce and banana peppers and mix together until nice and creamy
  • Add a teaspoon of olive oil along with salt and pepper to the sliced tomatoes to let them marinate
  • Slice the bread roll in half and if its quite thick, tear out some of the inside
    Add a slice of cheese to each half and place in the oven or grill for a few minutes until the cheese has melted
  • Assemble the sandwich starting with the marinated red peppers, plant based chicken (or protein), iceberg salad, parmesan cheese and tomatoes. Place on the top, slice in half and enjoy!!



Calories: 445kcal | Carbohydrates: 31g | Protein: 17g | Fat: 28g | Saturated Fat: 7g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 24mg | Sodium: 1047mg | Potassium: 318mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1115IU | Vitamin C: 27mg | Calcium: 279mg | Iron: 6mg