New Orleans Muffuletta Cold-Cut Bowl
LUNCH
Per serving: NET CARBS: 6 g | Total carbs: 9 g | Fiber: 3 g | Sugar alcohols: 0 g | Fat: 54 g | Protein: 28 g | Calories: ~620. Genoa salami sits at the bottom of a stainless mixing bowl, waiting to be buried in sharp provolone and a heavy scoop of jarred giardiniera, but let’s be honest: that massive sesame loaf is just a delivery vehicle for the main event. By dismantling the sandwich, we bypass the post-lunch carb coma and skip the tedious hand-chopping by leaning on a food processor, getting this high-fat, vinegar-punched bowl done in exactly ten minutes of active work. Don't apologize for the slick of extra-virgin olive oil at the bottom—that’s exactly where the flavor lives.
Ingredients
- pitted green olives1 cup
- pitted Kalamata olives1/2 cup
- sugar free jarred Italian giardiniera1 cup
- capers2 tbsp
- garlic2 med clove
- dried oregano1 tbsp
- celery seeds1 tsp
- red wine vinegar3 tbsp
- robust extra virgin olive oil1/3 cup
- sturdy greens6 cup
- sugar free Genoa salami4 oz
- mortadella4 oz
- sugar free capicola or high quality deli ham4 oz
- provolone cheese4 oz
- toasted sesame seeds2 tbsp
Method
- 01
Pulse the olives, giardiniera, capers, garlic, oregano, celery seeds, and vinegar in a food processor 5 to 7 times.
You want a rustic, chunky texture, not a pureed paste.
- 02
Transfer the chopped mixture to a bowl and stir in the extra-virgin olive oil.
Let it sit while you prep the meats so the salt from the olives begins to pull the flavors together immediately.
- 03
Divide the chopped greens evenly among four large lunch bowls or meal-prep containers.
- 04
Scatter the chopped salami, mortadella, capicola, and provolone evenly over the beds of greens.
- 05
Spoon a generous quarter of the olive salad over the meats in each bowl.
Make sure to scoop up plenty of the seasoned olive oil to dress the greens, then finish each bowl with a sprinkle of toasted sesame seeds.
Notes
Why this swap?
Removing the traditional 10-inch Sicilian sesame loaf and utilizing a base of sturdy greens saves approximately 65g of net carbs per serving. To retain the sensory memory of the bread, we finish the bowl with a sprinkle of toasted sesame seeds.
Hidden-Ingredient Survival Skill
Deli meats are notorious hiding places for sugar, and commercial giardiniera brands sometimes sneak sugar into their brine. Always check the label or ask your deli counter for the ingredient list, specifying sugar-free meats from clean brands like Pederson's or US Wellness Meats.
Embrace the Fatty Cuts
Mortadella is an Italian classic—a rich, emulsified pork sausage studded with visible cubes of pork fat. Do not substitute it for a lean, dry turkey breast; the fat content is vital for your macro ratios and crucial for carrying the acidic bite of the olive salad.
Meal Prep Champion
If packing for work across the week, keep the olive salad in a separate small container and spoon it over the bowl right before eating to prevent the greens from wilting. The olive salad actually improves in flavor after 24 hours in the fridge.
From Keto 10 Minute Meals.