Recipes | Lunch

Low FODMAP Italian Sub

EZ

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Our Low FODMAP Italian Sub was created with the intention of showing you that you CAN have some of your beloved Italian salumi favorites, like prosciutto and carefully sourced hard salami – which can be low FODMAP. Now we have to address the word “sub”, as in “submarine sandwich”. Depending on where you live in the U.S. you might use the term “sub” or maybe “hoagie” or “grinder” or “hero” to describe what Merriam-Webster defines as a “a large sandwich on a long split roll”. Well, here is our low FODMAP version!

side view Low FODMAP Italian Sub on a black woode plate, outside on stone surface

Some Hoagie History

While the place of origin for the various terms can be hotly debated, here are some accepted locales:

  • Sub or submarine – Possibly New Haven, CT, Wilmington, DE or Patterson, NJ
  • Hoagie – Philadelphia area and references Hog Island (originally spelled Hoggie)
  • Grinder – Possibly New England but also possibly PA, NY or DE. Some locales specify that a grinder must be a hot sandwich, while its cold brethren would be a sub.
  • Hero – Believed to be NY in origin and BTW the plural is “heros”, not “heroes”.

There are other, lesser used terms for these torpedo-shaped sandwiches, such as Wedge (greater NY area), Spukie (south Boston), Blimpie (NJ) and Zep (as in zeppelin; eastern PA).

Low FODMAP Italian Sub on a black woode plate, outside on stone surface; heavy shadows across plate

Low FODMAP Sub

For our low FODMAP purposes, we have to source a good torpedo-shaped bread or roll, and it is easiest to use a portion of a baguette. Finding low FODMAP gluten-free baguettes or low FODMAP sourdough baguettes is easier than finding the equivalent in a roll.

If you have access to a low FODMAP roll, by all means use it. A softer-than-baguette texture would work very well.

Source Your Salami

OK, let’s talk salami. We have two articles for you that might be of interest: Is Ham Low FODMAP? and also Is Bacon Low FODMAP?

The issue with ham and bacon and any salami that you might buy is all the same – you have to know how to read labels for high FODMAP ingredients and understand how these meat products were cured and/or processed.

For this Low FODMAP Italian Sub I used both a low FODMAP hard salami and prosciutto. Prosciutto is easy to find, and the only ingredients should be pork and salt.

How To Make Our Low FODMAP Italian Sub

First step is to have the Low FODMAP Red Wine Vinaigrette already made. You can use a commercially prepared vinaigrette that you like, just make sure it is nice and acidic (vinegary).

Slice the bread right down the center top, going almost all the way through.

splitting baguette for Low FODMAP Italian sub

Press the bread open like a book, then dab a little over half the salad dressing on both cut sides of the bread:

brush cut bread with vinaigrette for Low FODMAP sub

Now arrange cheese to cover the bread, then add meats:

building your Low FODMAP Italian Sub

Crown with lettuce and olives and red pepper if using and drizzle with remaining salad dressing.

Sandwich is ready to serve or wrap tight in plastic wrap and refrigerate overnight. Allow to come to room temp before serving.

Low FODMAP Italian Sub on a black woode plate, outside on stone surface

side view Low FODMAP Italian Sub on a black woode plate, outside on stone surface
5 from 1 vote

Low FODMAP Italian Sub

Our Low FODMAP Italian Sub was created with the intention of showing you that you CAN have some of your beloved Italian salumi favorites, like prosciutto and carefully sourced hard salami – which can be low FODMAP. Now we have to address the word “sub”, as in “submarine sandwich”. Depending on where you live in the U.S. you might use the term “sub” or maybe “hoagie” or “grinder” or “hero” to describe what Merriam-Webster defines as a “a large sandwich on a long split roll”. Well, here is our low FODMAP version!

Makes: 1 Serving
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Dédé Wilson

Ingredients:

  • 5- inch (12 cm) long low FODMAP baguette or roll
  • 2 tablespoons Low FODMAP Red Wine Vinaigrette, divided
  • 1- ounce (30 g) Provolone cheese
  • ¾- ounce (20 g) low FODMAP hard salami, thinly sliced
  • ¾ - ounce (20 g) prosciutto, thinly sliced
  • Shredded crisp lettuce, such as Romaine or Iceberg
  • 2 black olives, quartered
  • 2 green olives, quartered
  • 2 tablespoons minced roasted red bell peppers; optional

Preparation:

  1. Slice the bread right down the center top, going almost all the way through. Press the bread open like a book, then dab a little over half the salad dressing on both cut sides of the bread. I like to use a pastry brush. Arrange cheese to cover the bread, then add meats. Crown with lettuce and olives and red pepper if using and drizzle with remaining salad dressing. Sandwich is ready to serve, or wrap tight in plastic wrap and refrigerate overnight. Allow to come to room temp before serving.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Lettuce: Iceberg lettuce has been lab tested by Monash and FODMAP Friendly and both recommend a generous low FODMAP serving size of 1 cup (75 g), as it only contains trace amounts of FODMAPs (according to Monash).
  • Lettuce: Romaine lettuce, has been lab tested by both Monash and FODMAP Friendly. Also labeled as cos lettuce on the Monash app, their lab tested determined a generous low FODMAP serving size of 2 cups (75 g). FODMAP Friendly gives it a “Pass” at 1 cup (75 g).
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: lunch
Cuisine: American & Italian

Nutrition

Calories: 731kcal | Carbohydrates: 45g | Protein: 23g | Fat: 47g | Saturated Fat: 3g | Cholesterol: 14mg | Sodium: 315mg | Potassium: 42mg | Fiber: 2g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

CLOSEUP Low FODMAP Italian Sub on a black woode plate, outside on stone surface; heavy shadows across plate