Delicious Sub in a Tub Recipe: Low-Carb & Customizable Meal

Table of Contents

Introduction

Craving a delicious sub sandwich without the carbs? The Sub in a Tub has become a game-changing menu item at Jersey Mike’s, offering all the flavors you love minus the bread. This innovative creation transforms the classic submarine sandwich into a fresh, crisp bowl packed with premium ingredients.

Think of it as your favorite Jersey Mike’s sub deconstructed – fresh deli meats, crisp vegetables, and signature toppings served on a bed of lettuce instead of bread. The result? A satisfying meal that doesn’t compromise on taste or fullness.

The benefits of choosing a Sub in a Tub extend beyond just cutting carbs:

Perfect for keto and low-carb diets
Increased intake of fresh vegetables
Lower calorie option compared to traditional subs
Great for gluten-sensitive individuals
Maintains the authentic Jersey Mike’s taste

Ready to create your own Sub in a Tub at home? This guide will walk you through crafting this popular dish, helping you master the art of breadless sandwich making with simple ingredients and easy-to-follow steps.

If you’re looking for more low-carb meal ideas, check out our Dry Rub Chicken Wings: Irresistibly Delicious and Easy to Make recipe. It’s perfect for anyone following a keto or low-carb diet!

Understanding the Sub in a Tub Dish

A Sub in a Tub transforms your favorite sandwich into a fresh, vibrant salad format. This innovative dish combines crisp lettuce with premium deli meats, cheese, and an array of toppings – all served in a convenient bowl instead of bread.

Here’s what sets a Sub in a Tub apart from traditional sandwiches:

Base Layer: Fresh chopped lettuce replaces the traditional sub roll, creating a light, crunchy foundation
Protein Selection: Layers of sliced deli meats like turkey, ham, or roast beef maintain the hearty essence of a classic sub. Check out these best cold cuts sandwich ideas for inspiration.
Cheese Components: Provolone, American, or Swiss cheese add richness and depth. For those who love cheese sandwiches, here are some Italian grilled cheese sandwich recipes.
Fresh Toppings: Tomatoes, onions, peppers, and other vegetables create texture and flavor variety
Signature Dressing: Oil and vinegar blend with herbs and spices to tie all ingredients together

Traditional sub sandwiches rely on bread as the main vessel, limiting ingredient portions and sometimes overwhelming the fillings. The Sub in a Tub format allows for generous portions of meat, cheese, and vegetables while maintaining the perfect balance of flavors. You’ll taste each ingredient distinctly, from the crispness of fresh vegetables to the savory notes of premium deli meats.

The bowl presentation also creates a more interactive dining experience – you can mix ingredients to create the perfect bite every time, adjusting ratios of meat, cheese, and vegetables to your preference. This flexibility is reminiscent of making the perfect sandwich, where each component can be tailored to individual taste.

Key Ingredients for a Delicious Sub in a Tub

A beautifully arranged "Sub in a Tub" platter featuring sliced deli meats, cheeses, and fresh vegetables on a wooden plate.

Creating the perfect Sub in a Tub starts with selecting high-quality ingredients. Here’s what you’ll need:

Fresh Lettuce Base

Iceberg lettuce: Offers a satisfying crunch and mild flavor
Romaine lettuce: Provides a nutrient-rich option with a crisp texture
Mixed greens: Adds variety and different nutritional benefits
Butter lettuce: Creates a tender, delicate base

Premium Deli Meats

Turkey breast: A lean protein choice
Black forest ham: Rich in flavor
Genoa salami: Adds a spicy kick
Roast beef: Perfect for meat lovers
Pepperoni: Brings an Italian flair

Cheese Selections

Provolone: Classic mild option
Swiss: Nutty and sweet
American: Creamy texture
Pepper jack: Adds spice

Essential Toppings

Sliced tomatoes
Red onions
Green bell peppers
Banana peppers
Black olives
Pickled pepperoncini

Signature Dressing

Red wine vinegar
Extra virgin olive oil
Dried oregano
Salt and pepper

The quality of these ingredients directly impacts your Sub in a Tub experience. Fresh, crisp vegetables and premium-cut meats create layers of flavor that blend perfectly with the tangy dressing. You can adjust quantities based on your preferences, but maintaining a balance between the components ensures the best taste.

Love fresh, healthy salads? You’ll adore our Elote Pasta Salad That Will Change Your Life Forever. It’s packed with flavor and perfect for meal prep!

Making It Healthier: Nutritional Benefits of Sub in a Tub

A Sub in a Tub transforms your favorite sandwich into a nutrient-rich, low-carb powerhouse. By eliminating bread, you can reduce your daily carbohydrate intake by 30-40 grams per serving. This makes it an ideal choice for:

Keto diet followers (2-5g net carbs per serving)
Low-carb lifestyle enthusiasts
People managing blood sugar levels
Weight management goals

The fresh vegetable base delivers essential vitamins and minerals:

Vitamin A from lettuce and tomatoes
Vitamin C from bell peppers, which also have other health benefits
Potassium from cucumbers
Fiber from raw vegetables

A typical Sub in a Tub packs 15-20 grams of protein from deli meats and cheese, helping you stay full longer. The combination of proteins and fresh vegetables creates a balanced meal with a glycemic index lower than traditional sandwiches.

You’ll find healthy fats through:

Olive oil dressing (heart-healthy monounsaturated fats)
Cheese (calcium and protein)
Optional avocado additions (omega-3 fatty acids)

The raw vegetables maintain their natural enzymes and nutrients, unlike cooked alternatives. This preservation of nutrients supports:

Digestive health
Immune system function
Natural detoxification processes
Hydration through water-rich vegetables

Customizing Your Perfect Sub in a Tub

Your Sub in a Tub can transform into a personalized culinary masterpiece with thoughtful ingredient combinations. Here’s how to create your signature version:

Alternative Proteins

Grilled chicken breast strips
Crispy bacon bits
Garbanzo beans
Hard-boiled eggs
Tuna salad
Grilled shrimp

Fresh Vegetable Add-ins

Crisp cucumber slices
Colorful bell peppers
Shredded carrots
Sliced mushrooms
Avocado chunks
Artichoke hearts

Texture Enhancers

Sunflower seeds
Chopped nuts
Crispy onions
Pickled vegetables
Olives
Roasted red peppers

The key to a perfect Sub in a Tub lies in balancing textures and flavors. Pair crunchy elements like seeds with soft ingredients such as avocado. Mix tangy pickled vegetables with mild proteins, and combine sweet bell peppers with savory meats.

Pro Tip: Create distinct flavor profiles by experimenting with different combinations:

Mediterranean Style: Add feta cheese, olives, and cucumbers
Southwest Fusion: Mix in corn, black beans, and jalapeños
Asian Inspired: Include mandarin oranges, water chestnuts, and sesame seeds

Remember to distribute your toppings evenly throughout the bowl. This ensures each bite contains a balanced mix of your chosen ingredients.

Step-by-Step Guide to Making an Amazing Sub in a Tub at Home

A close-up of hands preparing a "Sub in a Tub" salad with layers of deli meats, shredded cheese, and fresh vegetables in a glass bowl.

Let’s dive into these easy recipe steps to create your perfect Sub in a Tub right in your kitchen.

1. Gathering Ingredients

Fresh lettuce (iceberg or romaine)
Your choice of deli meats
Sliced cheese
Fresh vegetables
Oil and vinegar dressing
Large mixing bowl
Sharp knife and cutting board

2. Preparing the Base

Wash your lettuce thoroughly under cold water
Remove the core and any damaged leaves
Chop the lettuce into bite-sized pieces
Pat dry with paper towels to prevent soggy results
Spread evenly in your serving bowl

3. Adding Proteins and Cheeses

Roll your deli meats and cut them into strips
Layer different meats to create depth of flavor
Cut cheese slices into small squares
Distribute proteins and cheese evenly across the lettuce base
Pro tip: Keep portions balanced – aim for 3-4 oz of protein per serving

4. Incorporating Vegetables

While traditional Sub in a Tub recipes might not include many vegetables, feel free to explore options like a Horiatiki Salata, which is a delightful Greek village salad that could add a refreshing twist. Here are some vegetable preparation tips:

Slice tomatoes into wedges
Cut onions into thin rings (consider using them in a salad of green beans, onions, and beets)
Dice peppers into small pieces
Add vegetables in sections for visual appeal
Pro tip: Keep vegetable cuts consistent in size for easier eating

5. Tossing with Dressing

Drizzle olive oil first, followed by vinegar
Add a pinch of oregano, salt, and pepper
Gently toss all ingredients together
Use tongs to ensure even distribution
Serve immediately while ingredients are fresh

Your Sub in a Tub should look colorful and appetizing, with each ingredient visible and ready to be enjoyed. The key to success lies in proper ingredient preparation and thoughtful layering, creating a balanced mix of flavors and textures in every bite.

Need more meal prep ideas? Our Chicken and Cabbage Recipes to Fall in Love With offers simple, healthy, and delicious options for your weekly planning.

Tips for Quick Preparation and Serving Suggestions

A bowl of fresh salad ingredients including ham, tomatoes, cucumber, red onion, and lettuce, with various toppings like cheese and olives, ready to be mixed for a sub in a tub recipe.

Make your Sub in a Tub preparation efficient with these time-saving strategies:

Meal Prep Essentials:

Pre-chop lettuce and store in airtight containers with paper towels to absorb moisture
Slice vegetables in bulk during weekend prep sessions
Portion proteins and cheeses into individual servings
Mix large batches of dressing to use throughout the week

Smart Storage Solutions:

Use mason jars for portable lunches – layer dressing at bottom, followed by proteins, cheese, and lettuce on top
Invest in divided containers to keep ingredients separate until serving
Store cut vegetables in water-filled containers to maintain freshness

Creative Serving Ideas:

Present in clear glass bowls to showcase colorful layers
Use lettuce cups for bite-sized portions at parties
Arrange ingredients in sections on a large platter for DIY assembly

Perfect Pairings:

Crispy sweet potato chips
Fresh fruit salad
Pickled vegetables
Light soup options like tomato bisque or chicken broth

Pro Tips:

Keep ingredients at room temperature for 10 minutes before serving to enhance flavors
Double the recipe for easy next-day lunches
Set up a Sub in a Tub bar for family dinners or casual gatherings
Use a salad spinner to ensure crisp, dry lettuce

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A fresh "Sub in a Tub" salad featuring deli meats, cheese, and vegetables in a glass bowl.

Sub in a Tub Recipe

Camila

Discover the deliciousness of a Sub in a Tub! Enjoy low-carb, customizable options from Jersey Mike's for a healthy twist on sandwiches.

Print Recipe Pin Recipe

Prep Time 15

Total Time 15

Course Lunch, Dinner, Salad

Cuisine American

Servings 4

Calories 250 kcal