This High Protein Sub in a Tub Pasta Salad Recipe with Turkey is everything you love about an turkey sub… just tossed into one craveable bowl. It's fresh, tangy, loaded with protein, and honestly one of the best ways to upgrade a classic pasta salad without sacrificing flavor.
Why You'll Love It
If you've seen the Jersey Mike's version of a sub salad floating around, this is my high-protein, pasta-loaded twist. It's got all the classic Italian sub pasta salad vibes - think banana peppers, red onion, cheese cubes, and a punchy dressing... but swaps in turkey for a lighter, protein-packed option that still hits all the right notes.
What makes today's recipe so good is the balance. You've got al dente rotini soaking up a tangy, creamy dressing made with red wine vinegar, extra virgin olive oil, and a little dijon for depth. The banana pepper brine adds that deli-style zing, while the crunchy salad ingredients bring texture in every bite. And if you like pasta salad recipes, you have to check out my pasta salad recipe collection!
It's giving sub sandwich meets easy pasta salad, and I'm very into it. It's also one of those easy wins for busy weeks. Make it in a large bowl, chill it, and you've got lunches ready to go. Store it in an airtight container and it somehow gets even better the next day. Whether you're feeding the whole family or just need something quick and satisfying, this one checks every box.
Ingredients & Substitutions
This easy pasta salad uses simple salad ingredients inspired by a classic pasta salad and an Italian sub. You can mix and match based on what you love or what you have on hand.
- Carbe Diem Rotini: Cook until al dente according to package directions, then rinse with cold water to stop the cooking process. I love this pasta because it has way less net carbs than normal pasta but still tastes the same and holds up great for pasta salad.
- Turkey: A lean, high-protein swap for deli ham or hard salami. You can also use rotisserie chicken or chicken breast if preferred.
- Cheese cubes: Provolone cheeses would be amazing here too, but mozzarella or cheddar are my go-to.
- Roma tomatoes: Swap for cherry tomatoes if you want a sweeter bite.
- Banana peppers: These add that signature sub sandwich tang. Pepperoncini works as well.
- Dill pickles: Adds crunch and acidity for balance.
- Red onion: Sharp, punchy, and essential for that sub salad flavor. White or sweet onion works too.
- Red wine vinegar: The base of the dressing that keeps everything bright. Apple cider vinegar also works.
- Dijon mustard: Adds depth and helps emulsify the dressing ingredients.
- Mayo or Greek yogurt: Keeps the dressing creamy while still feeling light.
- Banana pepper brine: This is the secret to that deli-style flavor. Pickle brine works too.
- Extra virgin olive oil: Adds richness and ties everything together.
- Salt + pepper + oregano: Classic Italian dressing vibes.
- Optional add-ins: iceberg lettuce for extra crunch (but only right before serving as it gets soggy fast), red bell pepper for sweetness, or even a little italian dressing if you want a shortcut or to lean more traditional.
How to Make It
This sub salad comes together quickly and is one of the best ways to make a satisfying, high-protein meal with minimal effort. Here's how you do it.
- COOK THE PASTA: Boil the rotini in salted water until al dente. Drain and rinse with cold water to cool completely.
- MAKE THE DRESSING: In a large bowl, whisk together the red wine vinegar, dijon mustard, mayo or Greek yogurt, banana pepper brine, extra virgin olive oil, salt, pepper, and oregano until smooth.
- ADD THE MIX-INS: Add the cooled pasta, turkey, cheese cubes, tomatoes, banana peppers, dill pickles, and red onion to the bowl.
- TOSS EVERYTHING: Mix until all the salad ingredients are evenly coated in the dressing.
- CHILL AND SERVE: Let it sit in the fridge for at least 30 minutes for the flavors to come together. Serve cold.
What to Serve It With
This italian sub pasta salad is a full meal on its own, but it also pairs perfectly with grilled chicken, classic sandwiches, or even a simple side of chips. It's great for meal prep, picnics, or anytime you need a crowd-pleasing dish that feels fresh and filling.
Here are some other tasty dishes I'd serve this sub in a tub pasta salad recipe with!
- Grinder Grilled Cheese Sandwich
- Pepperoni Pizza Meatball Sandwich
- prosciutto peach sandwich
- Curried Coconut Cauliflower Soup
- Hot Honey Ground Chicken Meatballs
Recipe
High Protein Sub in a Tub Pasta Salad Recipe with Turkey
Equipment
Ingredients
Pasta Salad Ingredients:
- 12 oz Carbe Diem Rotini
- 1 heaping cup Turkey
- 1 heaping cup Cheese cubes
- 1 cup Roma tomatoes roughly chopped
- 1 cup Banana peppers roughly chopped
- 1 cup Dill pickles roughly chopped
- 1 cup Red onion roughly chopped
Dressing:
- 3 tablespoon Red wine vinegar
- 1 tablespoon Dijon mustard
- ⅓ cup Mayo or Greek yogurt
- 2 tablespoon Banana pepper brine or pickle brine
- 3 tablespoon Extra virgin olive oil
- ¼ teaspoon Oregano
- 2 pinches Salt
- Fresh cracked pepper
Instructions
- Cook pasta according to package instructions until al dente. Drain and rinse with cold water, then set aside.
- In a large bowl, whisk together all dressing ingredients until smooth.
- Add pasta, turkey, cheese, tomatoes, banana peppers, pickles, and red onion.
- Toss until evenly coated.
- Chill before serving for best flavor.
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