If you’re craving all the zesty flavors of your favorite deli sandwich but want to keep it light and fresh, you’re going to fall head over heels for this Italian Sub Salad with Crispy Chickpeas Recipe. It’s like a flavor bomb packed with salami, olives, tangy peppers, and that irresistibly crunchy twist from roasted chickpeas. Trust me, once you try it, it’ll become your go-to when you want a quick yet satisfying meal that’s bursting with texture and taste.
Why You’ll Love This Recipe
- Crunchy Chickpeas: Roasting chickpeas until crispy adds the perfect crunch and a hint of nuttiness that elevates the whole salad.
- Deli Flavors Without the Bread: You get all the classic Italian sub tastes without the carbs or heaviness of the roll.
- Super Quick to Assemble: Once the chickpeas are roasted, the salad comes together in just minutes, perfect for lunch or weekday dinner.
- Customizable and Fresh: You can swap ingredients to match your mood or pantry staples and still have a winner.
Ingredients You’ll Need
The beauty of this Italian Sub Salad with Crispy Chickpeas Recipe is in the simple, fresh ingredients that complement each other perfectly. When shopping, aim for ripe avocados and good-quality salami to really nail that deli flavor.
- Chickpeas: Canned chickpeas are easy and quick; just remember to rinse and dry well for roasting.
- Extra Virgin Olive Oil: A fruity olive oil will add a lovely depth to both the chickpeas and the salad dressing.
- Salt and Pepper: Basic but essential for seasoning everything just right.
- Romaine Lettuce: Provides a crisp, refreshing base that stands up well to hearty salad ingredients.
- Salami: I recommend Applegate Naturals for clean ingredients and great flavor.
- Sliced Black Olives: They add that briny, savory punch that’s oh-so important.
- Cherry or Grape Tomatoes: Sweetness and juiciness that brighten the salad.
- Banana Pepper Rings: Bring the tang and subtle heat that really make this salad pop.
- Green Onions: Fresh bite and mild onion flavor that blend well.
- Lemon or Red Wine Vinegar: For that bright, acidic kick in the dressing.
- Dried Oregano: Classic Italian seasoning magic.
- Avocado: Creamy texture that balances the crisp and crunch brilliantly.
Variations
I love making this salad as is, but it’s super adaptable. Don’t hesitate to swap ingredients or add your own twist depending on what you have on hand or your dietary needs.
- Make it Vegetarian: Skip the salami and add extra olives or even roasted red peppers for a punch of flavor.
- Spice it Up: Add a pinch of crushed red pepper flakes to the dressing or toss some pickled jalapeños for heat—I guarantee you’ll love the kick.
- Swap Greens: If romaine isn’t your fave, try baby spinach or arugula for a peppery twist.
- Seasonal Twist: Swap banana peppers with pepperoncini in the summer or add chopped roasted beets in the fall for a sweet earthiness.
How to Make Italian Sub Salad with Crispy Chickpeas Recipe
Step 1: Roast Your Chickpeas to Crispy Perfection
First things first—preheat your oven to 350°F (175°C) and line a baking sheet with parchment, foil, or a Silpat. Drain and rinse your chickpeas, then pat them super dry on a clean kitchen towel. This step is key because moisture will steam them instead of roasting. Toss the chickpeas with a drizzle of olive oil and a sprinkle of salt, then spread them in a single layer on your sheet. Roast for 30 to 40 minutes until they’re beautifully dark golden and crispy. They’ll crisp up even more as they cool, so don’t worry if they seem slightly soft straight out of the oven. I like making these ahead since they keep well and save time on busy days.
Step 2: Build the Salad Base
While the chickpeas roast, grab a large bowl and combine your chopped romaine, salami, sliced olives, tomatoes, banana peppers, and green onions. These ingredients give you that classic Italian sub vibe right in the bowl, no sandwich needed. The colors alone make me hungry every time!
Step 3: Dress and Toss with Flavor
Drizzle your salad with freshly squeezed lemon juice or red wine vinegar and more olive oil. Season everything with salt, pepper, and a pinch of oregano, then toss to coat every bite with that zingy dressing. It’s simple but makes a huge flavor difference — Italian seasoning really brings it all together.
Step 4: Add the Crispy Chickpeas and Creamy Avocado
Once your chickpeas are cool, add them to the salad along with chopped avocado. Gently toss everything together one more time. The creaminess of avocado against the crunch of chickpeas is my favorite combo here — it just feels so indulgent yet fresh.
Pro Tips for Making Italian Sub Salad with Crispy Chickpeas Recipe
- Dry Your Chickpeas Well: Moisture is the enemy of crispiness—pat those chickpeas dry with a clean towel before roasting.
- Make Chickpeas Ahead: I like roasting chickpeas a day or two ahead to save time; store them in an airtight container at room temperature.
- Don’t Overdress: Toss lightly with dressing first — you can always add more if needed but you don’t want the salad soggy.
- Gentle with Avocado: Add it last and fold in gently so it stays nice and creamy instead of mushy.
How to Serve Italian Sub Salad with Crispy Chickpeas Recipe
Garnishes
I usually sprinkle a little extra dried oregano or cracked black pepper on top before serving. Sometimes I add some shaved parmesan for a salty, umami boost—delicious if you’re not keeping it dairy-free!
Side Dishes
This salad stands on its own, but I like pairing it with some crusty garlic bread or a light minestrone soup when I want a fuller meal. For an easy weeknight setup, a simple fruit salad or marinated artichokes work beautifully, too.
Creative Ways to Present
For dinner parties, I’ve served this in individual mason jars layered with all the ingredients, then guests shake and toss before eating — it’s fun and mess-free! Or try arranging it on a large platter for a vibrant, rustic Italian antipasto look that wows the table.
Make Ahead and Storage
Storing Leftovers
Keep leftover salad in an airtight container in the fridge but store the crispy chickpeas separately if you want to keep them crunchy. I’ve found that mixing all together and storing makes the chickpeas lose their texture by the next day.
Freezing
I don’t recommend freezing this salad because fresh greens, avocado, and tomatoes lose their texture when thawed. However, the roasted chickpeas freeze very well—just re-crisp in a hot oven before adding to any fresh salad.
Reheating
This salad is best served cold or at room temperature, so no reheating necessary. If your chickpeas have softened, pop them on a baking sheet in a 350°F oven for about 5 minutes to refresh their crunch.
FAQs
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Can I make the crispy chickpeas without roasting them in the oven?
While roasting is my favorite method for that perfect crunch and deep flavor, you could pan-fry chickpeas in a skillet with olive oil. Just make sure to dry them well first and cook on medium heat, shaking often to avoid burning. The texture might be slightly different, but still delicious!
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What can I substitute for salami in this Italian Sub Salad with Crispy Chickpeas Recipe?
If you prefer a different protein or are avoiding pork, try turkey salami, pepperoni, or even cubed mozzarella for a vegetarian twist. Roasted chickpeas add protein and crunch, so you won’t miss the meat too much.
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How long do the crispy chickpeas stay crunchy?
Stored in an airtight container at room temperature, your roasted chickpeas should stay crispy for about 2 to 3 days. If they soften, you can re-crisp them in the oven quickly before serving.
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Can I prepare the salad completely ahead of time?
To keep everything fresh and crisp, I recommend prepping the ingredients but combining avocado and crispy chickpeas right before serving. Salad greens and dressing can be mixed a few hours ahead, but adding avocado too early can lead to browning.
Final Thoughts
I absolutely love how this Italian Sub Salad with Crispy Chickpeas Recipe delivers all the best deli flavors with a fresh, healthy twist. The mix of crunchy, creamy, tangy, and savory elements keeps my family asking for seconds every time. If you’ve been stuck in the sandwich rut or just want a colorful, satisfying salad that feels like a celebration in every bite, this one’s a keeper. Give it a try and I promise it’ll become a staple in your kitchen just like it has in mine!
Print
Italian Sub Salad with Crispy Chickpeas Recipe
- Prep Time: 10 min
- Cook Time: 30 min
- Total Time: 40 min
- Yield: 2 servings
- Category: Salad
- Method: Roasting
- Cuisine: Italian-American
- Diet: Gluten Free
Description
Italian Sub Salad delivers all the bold, savory flavors of a classic deli sub sandwich without the bread. This fresh, vibrant salad combines crisp romaine, salty salami, tangy black olives, zesty banana peppers, and creamy avocado, topped with crunchy roasted chickpeas for added texture. Tossed in a lemon or red wine vinegar dressing and seasoned with oregano, it’s a gluten-free, protein-packed meal perfect for a healthy lunch or light dinner.
Ingredients
Salad Ingredients
- 9 oz chopped romaine lettuce
- 2 oz salami, chopped (preferably Applegate Naturals)
- 2 oz sliced black olives, drained
- 1/2 pint cherry or grape tomatoes, chopped
- 1/4 cup banana pepper rings, chopped
- 2 green onions, chopped
- 1 avocado, chopped
Dressing and Seasoning
- 1 lemon or red wine vinegar (freshly squeezed or to taste)
- Extra virgin olive oil (for dressing and roasting)
- Salt and pepper (to taste)
- Pinch of dried oregano
Roasted Chickpeas
- 15 oz can chickpeas (garbanzo beans), drained and rinsed
- Extra virgin olive oil (for roasting)
- Salt (for roasting)
Instructions
- Prepare chickpeas: Preheat your oven to 350°F (175°C). Line a baking sheet with a silpat, parchment paper, or foil. Thoroughly pat the drained and rinsed chickpeas dry using a kitchen towel to remove excess moisture. Spread them evenly on the prepared baking sheet. Drizzle with extra virgin olive oil and sprinkle with salt, then toss to coat evenly. Roast in the oven for 30-40 minutes, or until the chickpeas turn a dark golden brown and crisp. Allow them to cool; they will continue to crisp as they cool and can be made up to a couple of days in advance.
- Combine salad ingredients: In a large mixing bowl, add the chopped romaine lettuce, salami, sliced black olives, chopped tomatoes, banana pepper rings, and green onions. These ingredients create the base loaded with classic Italian sub flavors.
- Add dressing and seasonings: Drizzle the salad mixture with freshly squeezed lemon juice or red wine vinegar and some extra virgin olive oil. Season with salt, pepper, and a pinch of dried oregano. Toss the salad thoroughly to ensure all ingredients are evenly coated with the flavorful dressing.
- Finish salad: Gently fold in the crispy roasted chickpeas and chopped avocado. The roasted chickpeas add a crunchy texture, while the avocado brings creaminess. Mix carefully to combine without mashing the avocado.
- Serve: Divide the salad evenly between plates or bowls and serve immediately for the freshest taste and texture.
Notes
- Italian Sub Salad has all the satisfying flavors of a deli sub without the bread, making it a great option for those avoiding gluten or carbs.
- This salad is perfect for meal prep since the roasted chickpeas can be prepared ahead of time.
- Adjust the amount of salami or substitute with turkey or ham to customize protein content.
- Use fresh lemon juice for a bright, tangy dressing or red wine vinegar for a more mellow acidity.
- For extra heat, add crushed red pepper flakes or swap banana peppers for jalapeños.
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
