What is a Sub in a Tub?

A sub in a tub is essentially a deconstructed submarine sandwich served in a bowl instead of on bread. It’s made with all the delicious fillings—meats, cheeses, vegetables, and sauces—without the extra carbs from bread.

This concept became especially popular thanks to Jersey Mike’s, which offers “Subs in a Tub” as a low-carb option for customers looking to enjoy their favorite flavors without the bread.

Sub in a Tub Recipe – Low-Carb, Keto-Friendly & Delicious

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• Author: JULIA
• Total Time: 10 minutes
• Yield: 1 servings

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Description

Enjoy a delicious and healthy Sub in a Tub—a low-carb, keto-friendly alternative to traditional subs! Packed with protein, fresh vegetables, and flavorful toppings, this meal is perfect for a quick lunch or dinner.

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Ingredients

✔ 1 cup shredded lettuce (iceberg or romaine)
✔ 6 slices deli turkey or ham (or protein of choice)
✔ 4 slices provolone or Swiss cheese
✔ 1/4 cup sliced tomatoes
✔ 1/4 cup sliced cucumbers
✔ 1/4 cup sliced bell peppers
✔ 2 tablespoons sliced red onions
✔ 2 tablespoons banana peppers or jalapeños (optional)
✔ 2 tablespoons mayonnaise or mustard
✔ 1 tablespoon olive oil
✔ 1 tablespoon red wine vinegar
✔ 1/2 teaspoon oregano
✔ 1/4 teaspoon salt & black pepper

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Instructions

1️⃣ Prepare the base – In a large bowl or takeout container, layer the shredded lettuce.
2️⃣ Add the proteins – Arrange turkey (or preferred deli meat) and cheese slices on top of the lettuce.
3️⃣ Layer the veggies – Add tomatoes, cucumbers, bell peppers, and red onions.
4️⃣ Top with extras – Sprinkle banana peppers or jalapeños for an extra kick.
5️⃣ Dress it up – Drizzle olive oil and red wine vinegar over the top.
6️⃣ Season to taste – Sprinkle with oregano, salt, and black pepper.
7️⃣ Mix & enjoy – Toss everything together and dig in!

Notes

💡 Customization Tip: Swap turkey for grilled chicken, roast beef, or salami for a different flavor.
🥑 Keto Boost: Add avocado slices for extra healthy fats.
🔥 Spice It Up: Use sriracha mayo or chipotle sauce for added heat.

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Category: LUNCH
• Method: No-cook
• Cuisine: American

Nutrition

• Calories: 320 kcal
• Sugar: 3g
• Sodium: 750mg
• Fat: 24g
• Saturated Fat: 7g
• Unsaturated Fat: 13g
• Trans Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 18g
• Cholesterol: 55mg

Keywords: sub in a tub recipe, keto sandwich, low-carb sub, breadless sub, healthy lunch idea

The Popularity of Low-Carb Substitutes

With the rise of keto, paleo, and gluten-free diets, bread-free meals have gained a lot of attention. A sub in a tub is a fantastic way to enjoy a hearty, satisfying meal while staying within your dietary goals.

Ingredients Needed for a Sub in a Tub

A sub in a tub is fully customizable, allowing you to mix and match ingredients to fit your dietary needs and taste preferences. Below, we’ll go over the best meats, cheeses, vegetables, and toppings to use in your homemade version.

If you’re loving this Sub in a Tub Recipe, why not try some other easy and delicious meals? Warm up with a comforting bowl of 4-Ingredient Potato Soup, or go for a protein-packed Burger Bowl Recipe. Craving something with a fast-food twist? This Big Mac Wrap is a must-try! And if you need the perfect side, these crispy Air Fryer Red Potatoes will do the trick. Happy eating!

Choosing the Right Meats and Cheeses

The key to a flavorful sub in a tub is selecting high-quality meats and cheeses. Here are some great options:

Best Meats for a Sub in a Tub

Best Cheeses for a Sub in a Tub

Best Vegetables and Toppings

To give your sub in a tub some crunch and freshness, add crisp vegetables and flavorful toppings:

Essential Sauces and Seasonings

A sub in a tub isn’t complete without the right sauces and seasonings! Here are the best choices:

How to Make a Sub in a Tub at Home

Now that you have the perfect ingredients, it’s time to assemble your sub in a tub! This step-by-step guide will help you build a flavor-packed, low-carb meal that’s just as satisfying as a traditional sub.

Step-by-Step Instructions

1️⃣ Choose Your Base – Start with a bed of shredded lettuce or spinach in a bowl. This will provide a fresh, crunchy texture.

2️⃣ Add Your Protein – Layer your chosen meats, such as turkey, ham, or roast beef. Use thin slices for easy mixing.

3️⃣ Pick Your Cheese – Add slices of provolone, cheddar, Swiss, or pepper jack for a creamy and savory bite.

4️⃣ Load Up on Veggies – Include tomatoes, cucumbers, onions, banana peppers, and olives for crunch and flavor.

5️⃣ Drizzle with Sauce – Add a splash of olive oil, vinegar, or mayo to enhance the taste. For extra spice, try chipotle mayo or mustard.

6️⃣ Season It Up – Sprinkle with salt, pepper, oregano, and red pepper flakes to bring out the flavors.

7️⃣ Mix & Enjoy – Toss everything lightly to combine the flavors and enjoy your bread-free sub!

Tips for Perfect Layering

✔️ Use thinly sliced meats for better texture and easier mixing.
✔️ Layer cheese between the meat and veggies to keep it from getting soggy.
✔️ Add dressing last to keep the ingredients crisp.
✔️ If meal-prepping, store dressing separately until ready to eat.

Variations of Sub in a Tub

One of the best things about a sub in a tub is that it’s fully customizable! Whether you’re following a keto diet, prefer a vegetarian option, or love extra spice, there’s a version for everyone. Here are some of the most popular variations.

Keto-Friendly Sub in a Tub

If you’re on a low-carb or keto diet, you’ll want to maximize healthy fats and proteins while avoiding added sugars.

✅ Meats: Turkey, roast beef, salami, or grilled chicken
✅ Cheese: Provolone, cheddar, or Swiss
✅ Veggies: Lettuce, cucumbers, avocado, olives, jalapeños
✅ Sauce: Olive oil, mayo, mustard, or a light ranch dressing
✅ Seasoning: Salt, pepper, oregano, red pepper flakes

💡 Tip: Avoid high-carb sauces like honey mustard or sweet onion dressing.

Vegetarian Sub in a Tub

For a meat-free but still nutritious option, replace meats with plant-based proteins and fresh veggies.

✅ Protein Alternative: Grilled mushrooms, tofu, or chickpeas
✅ Cheese: Mozzarella, feta, or provolone
✅ Veggies: Lettuce, spinach, tomatoes, bell peppers, onions, olives
✅ Sauce: Italian dressing, balsamic glaze, or hummus
✅ Toppings: Sliced avocado, sunflower seeds, pickles

💡 Tip: Add extra seasoning like garlic powder or smoked paprika for extra flavor.

Spicy Sub in a Tub for Heat Lovers

If you enjoy bold, spicy flavors, this version will add the heat you crave!

✅ Meats: Spicy pepperoni, hot capicola, or blackened chicken
✅ Cheese: Pepper jack or spicy cheddar
✅ Veggies: Jalapeños, banana peppers, red onions
✅ Sauce: Chipotle mayo, hot mustard, or Sriracha drizzle
✅ Seasoning: Crushed red pepper flakes, cayenne, black pepper

💡 Tip: For extra crunch, sprinkle on crushed spicy pork rinds instead of croutons!

Health Benefits of a Sub in a Tub

A sub in a tub isn’t just a delicious alternative to traditional sandwiches—it’s also packed with health benefits. Whether you’re following a low-carb lifestyle, looking to boost protein intake, or cutting back on processed carbs, this meal is a great choice.

1. Low-Carb and Keto-Friendly

Traditional sub sandwiches contain 50-80 grams of carbohydrates due to the bread. A sub in a tub removes the bread completely, bringing the carb count under 10g, depending on the toppings.

💡 Why This Matters:
✔️ Helps with weight loss and blood sugar control
✔️ Supports a ketogenic or low-carb diet
✔️ Prevents energy crashes caused by high-carb meals

2. High in Protein for Muscle and Energy

A protein-packed meal helps keep you full longer, supports muscle recovery, and provides steady energy throughout the day.

💡 Tip: If you need even more protein, add extra meat or eggs to your tub!

3. Packed with Nutrients from Fresh Veggies

The vegetables in a sub in a tub provide essential vitamins, minerals, and antioxidants to keep your body strong and healthy.

💡 Tip: Choose a variety of colorful veggies to get a wider range of nutrients.

4. Healthier Alternative to Fast-Food Subs

Compared to fast-food or store-bought subs, a homemade sub in a tub has:

✅ Less processed ingredients
✅ Fewer unhealthy fats and sugars
✅ More fresh, high-quality ingredients

Sub in a Tub vs. Traditional Sub Sandwich

💡 Bottom Line: A sub in a tub is a lower-carb, higher-protein, and healthier alternative to a standard sub sandwich.

Sub in a Tub vs. Sub in a Bowl

Many people confuse a sub in a tub with a sub in a bowl, but there are key differences. While both are bread-free versions of a sandwich, their composition, ingredients, and textures can vary. Let’s break it down!

Key Differences Between Sub in a Tub and Sub in a Bowl

💡 Bottom Line:

• Sub in a Tub keeps the flavors and structure of a classic sandwich but without the bread.
• Sub in a Bowl is more flexible, sometimes leaning towards a salad-based meal.

Which One is Right for You?

✔️ If you want a true “sandwich without bread” experience → Go for a Sub in a Tub.
✔️ If you prefer a salad-like texture with extra veggies → Choose a Sub in a Bowl.

What Makes Jersey Mike’s Sub in a Tub Special?

Jersey Mike’s has popularized the sub in a tub, making it a go-to option for those following low-carb, keto, or gluten-free diets. But what sets their version apart? Let’s explore their signature ingredients, famous sauces, and ordering tips.

Signature Ingredients and Sauces

Jersey Mike’s keeps their sub in a tub simple yet flavorful. Here’s what makes it stand out:

✔️ Freshly Sliced Meats & Cheeses – Meats are sliced to order for maximum freshness.
✔️ Crisp, High-Quality Veggies – Lettuce, tomatoes, onions, and peppers add crunch and flavor.
✔️ Famous “Juice” Dressing – A mix of olive oil, red wine vinegar, and oregano, giving it a tangy, bold flavor.

Popular Jersey Mike’s Sub in a Tub Combinations:

How to Order a Custom Sub in a Tub at Jersey Mike’s

Ordering a sub in a tub at Jersey Mike’s is easy! Just follow these steps:

1️⃣ Pick Any Sub from the Menu – You can order any sandwich as a “sub in a tub.”
2️⃣ Customize Your Ingredients – Add or remove meats, cheeses, and veggies.
3️⃣ Choose Your Sauce – Opt for classic “Juice” (oil & vinegar) or other dressings.
4️⃣ Request Extra Toppings – You can ask for double meat, extra cheese, or avocado.
5️⃣ Go Light or Heavy on Dressing – Ask for extra sauce or light dressing based on preference.

💡 Pro Tip: If you’re ordering for keto, ask them to skip sweet sauces like honey mustard.

Common Mistakes to Avoid When Making a Sub in a Tub

Making a sub in a tub is simple, but a few mistakes can make or break the flavor and texture. Here are the most common pitfalls and how to avoid them!

1. Using the Wrong Ingredients

Not all ingredients that work in a regular sub will taste great in a sub in a tub.

🚫 Avoid:

• Sugary sauces like honey mustard or sweet onion sauce (adds extra carbs).
• Too many watery veggies (like too much tomato or cucumber) that can make the dish soggy.

✅ Do This Instead:

• Stick to low-carb, fresh ingredients like turkey, roast beef, provolone, and crisp lettuce.
• Use high-fat, low-carb sauces like mayo, olive oil, or vinaigrettes.

2. Not Adding Enough Flavor

Without bread, a sub in a tub can sometimes taste plain if you don’t season it well.

🚫 Avoid:

• Skipping seasoning or using bland ingredients.
• Using just lettuce and meat without enough toppings.

✅ Do This Instead:

• Use bold flavors like red wine vinegar, oregano, and pepper flakes.
• Add pickled or spicy ingredients (banana peppers, jalapeños, or olives) for extra zest.

3. Overloading with Dressing

Too much dressing can turn your sub in a tub into a soupy mess.

🚫 Avoid:

• Drenching your sub with too much olive oil, vinegar, or mayo.
• Adding multiple heavy dressings that overpower the flavors.

✅ Do This Instead:

• Use just a drizzle of dressing and mix before adding more.
• If meal-prepping, store dressing separately to avoid sogginess.

4. Not Balancing Textures

A good sub in a tub should have a mix of textures—crunchy, creamy, and tender.

🚫 Avoid:

• Only using soft ingredients (like just turkey and mayo).
• Skipping crisp toppings like lettuce, onions, or cucumbers.

✅ Do This Instead:

• Add crispy elements (lettuce, bell peppers, pickles) for a satisfying crunch.
• Use creamy ingredients like cheese or avocado to balance the texture.

5. Ignoring Portion Sizes

A sub in a tub is meant to be a low-carb alternative, but adding too much meat, cheese, or dressing can make it high in calories.

🚫 Avoid:

• Doubling portions without adjusting for calories.
• Adding too much cheese and heavy sauces.

✅ Do This Instead:

• Stick to balanced portions—3-4 oz of protein, 1 oz of cheese, and a mix of fresh veggies.
• If you need extra protein, choose lean meats like turkey or chicken instead of double cheese.

FAQs – Everything You Need to Know About Sub in a Tub

Before you start making or ordering your sub in a tub, let’s go over some of the most common questions about this low-carb meal.

Final Thoughts: Why You Should Try a Sub in a Tub

A sub in a tub is a fantastic low-carb, high-protein alternative to traditional sandwiches.

Final Tips:

✔️ Use high-quality meats, cheeses, and veggies.
✔️ Avoid sugary sauces and too much dressing.
✔️ Customize it to fit your diet—keto, vegetarian, or spicy!

Conclusion: Ready to Try Your Own Sub in a Tub?

Now that you know everything about sub in a tub, it’s time to make your own! Try different variations, experiment with flavors, and enjoy this healthy, satisfying meal.