Sub in a Tub recipe

Sub in a Tub Recipe: A Low-Carb, Flavor-Packed Alternative to Traditional Subs

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If you love the bold flavors of a classic sub but want to skip the carbs, you’re in for a treat. A Sub in a Tub is exactly what it sounds like—all the delicious ingredients of a sandwich, but without the bread. Instead, everything is tossed together in a bowl, giving you a satisfying, low-carb meal packed with protein, veggies, and flavor.

Whether you’re following a keto diet, cutting down on carbs, or just craving something fresh and hearty, this guide has everything you need to make the perfect Sub in a Tub. Let’s dive in!

What is a Sub in a Tub?

A Sub in a Tub is essentially a deconstructed sub sandwich served in a bowl instead of a roll. It’s a popular low-carb alternative that’s gained popularity among keto followers and health-conscious eaters.

The Origin of Sub in a Tub

The concept of turning a sub into a salad isn’t exactly new, but the name “Sub in a Tub” became widely recognized thanks to Jersey Mike’s, a popular sandwich chain that offers a bread-free option for their famous subs.

However, the idea has been embraced by home cooks everywhere, leading to a variety of homemade Sub in a Tub variations that go beyond the traditional deli meats and cheeses.

Why Choose a Sub in a Tub Over a Traditional Sub?

You might be wondering—why skip the bread? Here are some compelling reasons:

Low-Carb & Keto-Friendly: Traditional subs can have over 50 grams of carbs, while a Sub in a Tub can have less than 10 grams when made right.

More Protein, Less Empty Calories: Bread fills you up, but not in a good way. By focusing on meats, cheeses, and fresh veggies, you get a high-protein, nutrient-dense meal.

Easier to Digest: Some people find that ditching bread reduces bloating and discomfort, making this a great option for those with gluten sensitivities.

Endless Customization: You can mix and match flavors, textures, and dressings to create your perfect bowl.

Nutritional Benefits of a Sub in a Tub

A well-made Sub in a Tub can be a nutritional powerhouse. Here’s why:

  • Protein-Rich: With deli meats, chicken, turkey, or even tofu, you get plenty of muscle-building protein.
  • Healthy Fats: Cheese, olive oil, and avocado add good fats that keep you full longer.
  • Fiber-Packed: Adding fresh vegetables like lettuce, tomatoes, cucumbers, and peppers boosts fiber intake, improving digestion.
  • Low in Sugar: Unlike many fast-food meals, a homemade Sub in a Tub doesn’t have hidden sugars or processed fillers.

Essential Ingredients for the Perfect Sub in a Tub

Sub in a Tub recipe ingredients

Making a Sub in a Tub is simple, but the key to a great one is choosing the right ingredients.

Choosing the Right Meats and Proteins

Your protein choice sets the foundation for your Sub in a Tub. Here are some top options:

  • Turkey – Lean, mild, and pairs well with everything.
  • Ham – Slightly salty and flavorful, great with Swiss cheese.
  • Roast Beef – A heartier option for meat lovers.
  • Chicken Breast – Grilled or shredded, adds great texture.
  • Tuna Salad – A creamy, protein-packed alternative.
  • Salami or Pepperoni – For an extra bold and spicy kick.

Pro Tip: Mix two or more proteins for extra flavor depth—like turkey and bacon or roast beef with salami.

Best Cheese Options for Flavor and Texture

Cheese adds richness and a satisfying mouthfeel to your Sub in a Tub. Some great choices include:

  • Provolone – Mild and creamy, pairs well with deli meats.
  • Swiss – Nutty and slightly sweet, works great with ham or turkey.
  • Cheddar – Sharp, bold, and adds a pop of color.
  • Mozzarella – Light, fresh, and great for Italian-style bowls.
  • Feta – Adds a tangy, Mediterranean touch.

Pro Tip: If you’re dairy-free, try nutritional yeast or dairy-free cheese alternatives for a similar effect.

Fresh Vegetables to Add Crunch and Nutrition

The beauty of a Sub in a Tub is that you can add as many fresh ingredients as you like. Here are some must-haves:

  • Lettuce or Spinach – The base of your bowl, adding crunch and fiber.
  • Tomatoes – Juicy and slightly acidic, balancing rich flavors.
  • Cucumbers – Crisp and refreshing, great for a fresh bite.
  • Bell Peppers – Adds natural sweetness and a pop of color.
  • Onions – Red or white, for a zesty kick.
  • Olives – Salty, briny, and full of healthy fats.

Pro Tip: Want extra crunch? Add shredded cabbage or radishes.

Low-Carb and Keto-Friendly Dressing Options

The right dressing or sauce ties all the flavors together. But beware—many store-bought dressings are packed with sugar and additives.

Here are some great homemade or store-bought options:

  • Olive Oil & Vinegar – A classic, light, and flavorful choice.
  • Mayonnaise – Adds creaminess, especially with tuna or turkey.
  • Mustard – Sharp and tangy, enhancing the meat’s flavor.
  • Ranch or Caesar Dressing – A richer option that works well with chicken or bacon.
  • Pesto – Brings in a burst of herby, garlicky goodness.

Pro Tip: Always check the ingredients for added sugars if you’re buying dressing from the store.

“A great meal doesn’t need bread to be satisfying. Flavor, texture, and creativity are all you need!”

Sub in a Tub recipe preparation

How to Make a Classic Sub in a Tub at Home

Making a Sub in a Tub is easier than you think. With the right ingredients and a few simple techniques, you can create a meal that’s bursting with flavor, low in carbs, and completely satisfying. Whether you’re meal prepping for the week or putting together a quick lunch, this guide will help you make a perfect Sub in a Tub every time.

Step-by-Step Preparation Guide

Follow these steps to build a delicious and well-balanced Sub in a Tub:

Step 1: Choose Your Base

A great Sub in a Tub starts with a fresh, crispy base. Instead of bread, use:

  • Shredded lettuce (romaine, iceberg, or mixed greens)
  • Fresh baby spinach for extra nutrients
  • Shredded cabbage for a crunchier bite

Lay a generous amount of your chosen greens in a bowl or meal prep container.

Step 2: Add Your Protein

Pick your favorite deli meat or protein and slice, dice, or shred it into bite-sized pieces. Some good choices include:

  • Turkey & Ham: A classic combination
  • Grilled Chicken: For a lean, high-protein option
  • Salami & Pepperoni: If you like a bold, slightly spicy kick
  • Tuna Salad: Creamy and protein-packed

Scatter your protein over the greens, making sure every bite gets some flavor.

Step 3: Load Up on Veggies

Now, it’s time to add color, crunch, and nutrients with fresh vegetables. Consider adding:

  • Tomatoes (chopped or grape tomatoes, sliced in half)
  • Cucumbers (thinly sliced for a refreshing crunch)
  • Bell Peppers (adds a natural sweetness)
  • Red Onions (for a little sharpness)
  • Olives (black or green, for a briny touch)

Toss everything together so the flavors are evenly distributed.

Step 4: Choose Your Cheese

Cheese adds creaminess and richness, making your Sub in a Tub even more satisfying. Some great choices include:

  • Provolone: Mild and smooth
  • Swiss: Slightly nutty and pairs well with ham
  • Cheddar: Sharp and bold
  • Mozzarella: Light and fresh
  • Feta: Perfect for a Mediterranean twist

Dice or shred the cheese and sprinkle it evenly over your salad.

Step 5: Add Your Dressing

Dressing is the glue that brings everything together. Here are a few dressing ideas:

  • Olive oil & balsamic vinegar: Light, tangy, and healthy
  • Ranch or Caesar dressing: Creamy and indulgent
  • Honey mustard: Slightly sweet and tangy
  • Pesto: Herby and flavorful
  • Mayonnaise & mustard mix: Classic deli-style dressing

Drizzle your dressing of choice over the bowl and toss everything gently to coat the ingredients evenly.

Step 6: Garnish and Serve

Top it off with fresh herbs, cracked black pepper, or a sprinkle of parmesan cheese. If you like some heat, add a pinch of red pepper flakes.

And that’s it—you’ve got a delicious, nutritious, and completely satisfying Sub in a Tub!

Pro Tips for Layering Flavors Like a Pro

The secret to making a Sub in a Tub that tastes amazing every time is all about layering flavors. Here are some expert tips to take your meal to the next level:

Balance Texture and Flavor

A good Sub in a Tub should have a variety of textures:

  • Crunchy veggies (lettuce, bell peppers, cucumbers)
  • Creamy elements (cheese, dressing)
  • Savory proteins (meats, tuna salad)
  • Zesty toppings (onions, olives, banana peppers)

By combining these elements, you ensure that every bite is flavorful and satisfying.

Marinate Your Meats for More Flavor

Want your Sub in a Tub to have restaurant-quality taste? Try marinating your meats!

For grilled chicken:

  • Marinate in olive oil, lemon juice, garlic, and Italian seasoning for at least 30 minutes before cooking.

For deli meats:

  • Toss them lightly in balsamic vinegar or Italian dressing to enhance their natural flavors.

Add a Crunchy Element

A Sub in a Tub should never be boring. To make it extra exciting, add something crunchy:

  • Chopped nuts (almonds, walnuts) for extra texture
  • Crispy bacon bits for smoky, salty goodness
  • Crushed pork rinds (if you’re on keto) for added crunch

Make It Spicy (If You Like Heat!)

If you love a little spice, don’t be afraid to kick things up a notch. Add:

  • Jalapeño slices or banana peppers
  • A drizzle of hot sauce
  • Spicy mustard instead of regular mustard
  • Red pepper flakes for subtle heat

Common Problems When Making a Sub in a Tub and How to Fix Them

Even though a Sub in a Tub is simple to make, there are a few common mistakes that can ruin the experience. Here’s how to fix them:

Why Is My Sub in a Tub Too Soggy?

A soggy Sub in a Tub is the worst! Here’s how to prevent it:

Use crisp lettuce instead of softer greens like butter lettuce.
Pat your veggies dry before adding them to the bowl.
Keep the dressing separate until you’re ready to eat.
Layer strategically – put meats and cheeses at the bottom and veggies on top to prevent moisture buildup.

How to Keep Ingredients Fresh for Longer

If you’re meal prepping, you want your Sub in a Tub to stay fresh. Here’s how:

  • Store ingredients separately and assemble just before eating.
  • Use airtight containers to keep veggies from wilting.
  • Wrap meats and cheeses in parchment paper before refrigerating.
  • Use lemon juice or vinegar to help prevent browning in cut vegetables.

How to Make It More Filling Without Bread

Since there’s no bread, you might worry about getting hungry too quickly. To make your Sub in a Tub more filling:

Add more protein – Extra chicken, turkey, or a hard-boiled egg helps keep you full.
Use healthy fats – Avocado, nuts, or olive oil dressing boosts satiety.
Include fiber-rich veggies – Cabbage, kale, and bell peppers help you stay full longer.

How to Enhance the Flavor Without Adding Extra Carbs

Want even more flavor without the carbs? Try:

  • Fresh herbs like basil, cilantro, or parsley
  • Pickled onions or jalapeños for a tangy bite
  • A squeeze of fresh lemon or lime for brightness
  • Homemade spice blends (paprika, garlic powder, onion powder)

“A Sub in a Tub is proof that you don’t need bread to enjoy bold, satisfying flavors!”

Best Toppings and Additions for a Next-Level Sub in a Tub

One of the best things about a Sub in a Tub is how customizable it is. You can mix and match toppings to suit your taste while keeping it low-carb and full of flavor.

Mustard, Mayo, and Other Condiments

Condiments add flavor, moisture, and personality to your dish. Here are some great options:

  • Mustard: A classic sub flavor that pairs well with deli meats.
  • Mayonnaise: Adds a creamy, rich texture—perfect for turkey, chicken, or tuna.
  • Olive Oil & Balsamic Vinegar: A light and tangy dressing option.
  • Spicy Mayo: Mix mayo with hot sauce for a zesty kick.
  • Italian Dressing: A blend of olive oil, vinegar, and herbs for a bold flavor.
  • Pesto: Adds a garlicky, herby element to your sub.

Pro Tip: Want extra flavor? Try mixing two condiments together—like mayo and mustard or olive oil and pesto!

Pickles, Olives, and Peppers for Extra Flavor

A Sub in a Tub tastes even better when you add briny, tangy, or spicy elements. Here are some toppings that will take your meal to the next level:

  • Dill pickles: Add crunch and a slightly sour taste.
  • Banana peppers: Mildly spicy and tangy, great for Italian-style subs.
  • Jalapeños: If you like a little heat, these add the perfect spicy kick.
  • Olives (black or green): Give a briny, salty contrast to the creamy elements.
  • Roasted red peppers: Sweet, slightly smoky, and full of flavor.

Herbs and Seasonings to Elevate Your Sub in a Tub

Spices and herbs make a big difference when it comes to flavor. Try adding:

  • Oregano: A must-have for Italian-style subs.
  • Basil: Fresh or dried, this adds a Mediterranean touch.
  • Garlic powder & onion powder: Enhances the overall flavor.
  • Cracked black pepper: A little spice to balance the richness.
  • Paprika: Adds mild heat and a subtle smokiness.

Meal Prep and Storage Tips for Sub in a Tub

If you love meal prepping, a Sub in a Tub is a great option. It’s easy to prepare ahead of time, stays fresh, and makes a quick, satisfying meal during the week.

Can You Make Sub in a Tub Ahead of Time?

Yes! You can prepare most of the ingredients in advance to save time. Here’s how:

Chop all your veggies (lettuce, tomatoes, onions, cucumbers) and store them in separate containers.
Pre-slice your meats and cheese so everything is ready to assemble.
Keep condiments separate until you’re ready to eat—this prevents sogginess.
Prepare multiple servings at once and store them in airtight containers.

“Meal prep doesn’t have to be boring. A Sub in a Tub is quick, easy, and packed with flavor!”

How to Store Leftovers Without Losing Freshness

If you don’t eat your Sub in a Tub immediately, follow these storage tips to keep it fresh:

  • Use airtight containers to keep ingredients crisp.
  • Store veggies separately from meats and cheeses to avoid moisture buildup.
  • Keep dressing on the side until you’re ready to eat.
  • Consume within 2-3 days for the best texture and flavor.

The Best Containers for Meal Prep Success

Sub in a Tub recipes

To keep your Sub in a Tub fresh, use the right storage containers. Here are the best options:

Glass meal prep containers: Keep flavors fresh without absorbing odors.
Plastic airtight containers: Lightweight and easy to store.
Divided containers: Keep ingredients separate until you’re ready to eat.
Mason jars: Great for layering ingredients without sogginess.

Pro Tip: If you’re prepping multiple meals, label each container with the date so you know when to eat them.

Frequently Asked Questions About Sub in a Tub

Still have questions? Here are some common FAQs about Sub in a Tub.

Is Sub in a Tub Keto and Low-Carb Friendly?

Yes! A Sub in a Tub is naturally low in carbs because it eliminates bread. If you’re following a keto diet, just make sure to:

Choose high-fat cheeses like cheddar, mozzarella, or Swiss.
Use full-fat dressings like ranch, Caesar, or olive oil.
Avoid sugary condiments like ketchup or honey mustard.

What Are the Best Restaurant Chains That Offer Sub in a Tub?

If you’re eating out, several sandwich shops offer a Sub in a Tub option:

  • Jersey Mike’s: Known for their customizable Subs in a Tub.
  • Jimmy John’s: Offers an “Unwich” (lettuce-wrapped sub) as a low-carb option.
  • Subway: While not officially offering a Sub in a Tub, you can ask for a “salad version” of any sub.

Pro Tip: When ordering, ask for extra meat and cheese to make it more filling.

How Can I Make a Dairy-Free or Vegan Version?

A dairy-free or vegan Sub in a Tub is easy to make. Simply:

Use plant-based proteins like marinated tofu, chickpeas, or tempeh.
Swap cheese for dairy-free alternatives like nutritional yeast or cashew-based cheese.
Use dairy-free dressings like vinaigrettes or tahini-based sauces.

Discover More Delicious Recipes

If you enjoyed this Sub in a Tub Recipe, here are more tasty and creative meal ideas to try:

For more meal inspiration, visit Call Me Recipes and explore a variety of flavorful recipes!

Conclusion: Enjoying a Delicious and Healthy Sub in a Tub Anytime

A Sub in a Tub is the perfect solution for anyone looking for a low-carb, high-protein, and flavorful meal without sacrificing taste. Whether you’re making it at home, meal prepping for the week, or ordering from your favorite sandwich shop, you now have all the tips and tricks to create the perfect bowl every time.

It’s fully customizable—from proteins to veggies to dressings.
It’s easy to prep ahead and keeps well in the fridge.
It fits into multiple diets (keto, gluten-free, dairy-free, and even vegan).

Next time you’re craving a sandwich, ditch the bread and enjoy a Sub in a Tub instead—you won’t miss the carbs at all!

“Healthy eating doesn’t mean boring food. With the right ingredients, a Sub in a Tub can be just as satisfying as a traditional sub!”