Sub in a Tub Recipe: A Delicious Low-Carb Meal

Discover how to make your very own sub in a tub recipe at home. This low-carb, satisfying dish takes inspiration from the popular sandwich chain, Jersey Mike’s, but adds a personal twist to suit your taste buds. Read on to explore how to craft the perfect “sub in a tub” with all the ingredients you love, while keeping it both healthy and flavorful.

What is a Sub in a Tub?

If you’re unfamiliar with the term, a sub in a tub is essentially a deconstructed sandwich served without the bread, making it a low-carb alternative to the traditional sub sandwich. Instead of the classic loaf, all the ingredients are piled into a bowl, resulting in a dish that’s full of flavor but free of the added carbohydrates from bread, making it a perfect sub in a tub recipe for those on a low-carb diet.

Sub in a tub recipes have gained popularity, especially among those following keto or low-carb diets. The idea comes from famous sandwich shops like Jersey Mike’s, where you can request any sub to be served this way. However, why settle for a store-bought version when you can easily make it at home? For example, according to Healthline, cutting back on refined carbohydrates can significantly benefit your health, making sub in a tub recipes like this a smart choice.

Furthermore, learn more about the benefits of switching to low-carb options in this article by WebMD. Sub in a tub recipes aren’t just about keeping it low-carb; they’re also customizable and a fun way to get creative in the kitchen.

Why Make a Sub in a Tub at Home?

While ordering out can be convenient, making your own sub in a tub recipe at home comes with numerous benefits:

Customization: You can control all ingredients and customize based on your dietary preferences.
Healthier Choices: You can choose high-quality ingredients, reduce sodium content, and add more veggies.
Cost-effective: Homemade food is often cheaper, especially when you can use ingredients already in your pantry.

A Brief History of Sub Sandwiches

Sub sandwiches, also known as hoagies, grinders, or heroes, have a long history in the United States. The concept of a sandwich piled high with meats, cheeses, and vegetables dates back to the early 20th century. Italian immigrants are credited with popularizing these hearty sandwiches, using ingredients like salami, pepperoni, and provolone to create a satisfying meal, which later inspired the popular sub in a tub recipe.

The “sub in a tub” variation is a more recent development, inspired by the growing interest in low-carb diets. As people began to seek healthier alternatives to bread-heavy dishes, the idea of serving a sub without the bread became an attractive option. Therefore, today, the sub in a tub recipe has become a popular menu item at many sandwich shops, catering to those looking for a lighter, yet still delicious, meal.

Ingredients for Your Sub in a Tub

To create the ultimate sub in a tub, you can use the classic ingredients for a sub sandwich, but present them without the bread. Here’s what you’ll need:

Protein: Choose your preferred protein. Popular choices include turkey, roast beef, chicken, or Italian cold cuts like salami and pepperoni.
Vegetables: You can use shredded lettuce, sliced tomatoes, thinly sliced onions, bell peppers, and cucumbers.
Cheese: Provolone, American, or mozzarella work best.
Condiments: Mustard, mayonnaise, and oil & vinegar are classic choices.
Spices: Oregano, salt, pepper, and red chili flakes for seasoning.

Additional Ingredient Ideas

To make your sub in a tub even more exciting, consider adding the following ingredients:

Avocado: This adds creaminess and healthy fats.
Olives: Black or green olives provide a salty kick.
Pickles: Dill pickles or bread-and-butter pickles add tanginess.
Bacon: Crispy bacon bits can elevate the flavor profile.
Hard-Boiled Eggs: Sliced eggs add extra protein and richness.
Sun-Dried Tomatoes: These add a burst of umami flavor.

Step-by-Step Instructions

Prepare Your Vegetables: Start by washing and prepping your vegetables. Shred the lettuce, slice the tomatoes, bell peppers, cucumbers, and onions.
Layer Your Protein: First, choose your preferred protein and add a generous serving at the bottom of your bowl.
Add Your Cheese: Next, place a slice or two of your preferred cheese on top of the protein.
Add Vegetables: Then, add all your prepared vegetables to the bowl, creating a colorful mix.
Dress and Season: Finally, add your condiments of choice—mustard, mayonnaise, and a drizzle of oil & vinegar. Season with salt, pepper, oregano, and a pinch of red chili flakes.

Tips for the Perfect Sub in a Tub

Use Fresh Ingredients: The quality of ingredients is key to making the best sub. Fresh veggies and high-quality meats will enhance the flavor.
Experiment with Add-Ins: Feel free to experiment by adding different flavors, such as pickled jalapenos, olives, or avocados.
Opt for Homemade Dressing: Instead of store-bought, make your own oil and vinegar dressing for a fresh touch.

Nutritional Information

Understanding the nutritional content of your sub in a tub can help you make informed choices, especially if you are following a specific diet plan. Here’s a general breakdown of the nutritional content:

Calories: The calorie content will vary depending on the ingredients used. However, a typical sub in a tub with turkey, cheese, and vegetables will contain around 300-400 calories per serving.
Protein: High in protein, especially if you include multiple types of meat. Expect around 20-30 grams of protein per serving.
Carbohydrates: This dish is very low in carbs compared to a traditional sub. Most of the carbohydrates will come from the vegetables, totaling around 5-10 grams.
Fats: The fat content will depend on the type of cheese, meats, and dressings used. Healthy fats can be increased by adding avocado or olive oil.

Balancing Macros

If you are tracking macronutrients, here are some tips to balance your sub in a tub:

Increase Protein: You can add extra slices of meat or incorporate hard-boiled eggs.
Healthy Fats: Use olive oil, avocado, or cheese to increase the fat content while keeping it healthy.
Reduce Carbs: Stick to low-carb vegetables like lettuce, cucumbers, and bell peppers.

Variations of Sub in a Tub

One of the best things about making a sub in a tub is how easy it is to switch up the ingredients based on your preferences:

Italian Sub in a Tub: Include pepperoni, salami, capicola, provolone cheese, lettuce, tomato, onions, and the classic Italian dressing.
Turkey & Avocado: Turkey breast, provolone, lettuce, avocado slices, and a light vinaigrette.
Vegetarian: Skip the meat, double the veggies, and add extra cheese or a plant-based protein.
Seafood Sub in a Tub: Use tuna, shrimp, or imitation crab, mixed with mayonnaise, and layer it with shredded lettuce, diced celery, and onions.

International Twist Variations

Why not try giving your sub in a tub an international twist?

Greek Sub in a Tub: Use grilled chicken, feta cheese, cucumbers, tomatoes, red onions, olives, and tzatziki sauce for a Mediterranean flavor.
Mexican Sub in a Tub: Swap out traditional deli meats for grilled chicken or steak, add black beans, corn, jalapenos, shredded cheese, and top with salsa and guacamole.
Asian-Inspired Sub in a Tub: Use thinly sliced grilled beef, shredded carrots, cucumbers, cilantro, and drizzle with a sesame-ginger dressing.

Health Benefits of Sub in a Tub Recipes

Opting for a sub in a tub recipe is a fantastic way to reduce your carbohydrate intake while still enjoying a filling meal. The benefits of a low-carb lifestyle have been discussed extensively in studies, including those summarized by Mayo Clinic.

Here are some of the top health benefits of making the switch:

Weight Loss: Cutting down on carbs can help reduce overall calorie intake, contributing to weight loss.
Blood Sugar Control: A low-carb diet helps stabilize blood sugar levels, making it beneficial for those with type 2 diabetes.
Reduced Cravings: By focusing on proteins and healthy fats, you may feel fuller for longer, reducing the urge to snack.
Improved Heart Health: Lowering carbohydrate intake may also help reduce triglycerides and improve cholesterol levels, which contributes to better heart health.

Low-Carb Diet and Its Impact on Health

Many people have experienced positive results by switching to a low-carb diet. In addition to weight loss, a reduction in carbohydrate intake has been linked to:

Lowered Risk of Metabolic Syndrome: A condition that includes high blood pressure, high blood sugar, and abnormal cholesterol levels.
Better Mental Focus: Some people report improved mental clarity and focus when they reduce their carb intake and rely more on fats and proteins for energy.
Sustained Energy Levels: Without the blood sugar spikes and crashes that can come from high-carb meals, many people experience more consistent energy throughout the day.

Meal Prep and Storage Tips

Making a sub in a tub is a great option for meal prep. Here are some tips to help you prepare multiple servings ahead of time:

Prepare Ingredients in Bulk: First, slice your vegetables, cook your proteins, and have everything ready in separate containers. This way, you can easily assemble your sub in a tub whenever you need a quick meal.
Store Ingredients Separately: To keep everything fresh, store each ingredient in its own container. This prevents vegetables from getting soggy and keeps everything crisp.
Dress Before Serving: If you’re prepping for several days, add the dressing right before eating to maintain freshness and prevent your ingredients from becoming wilted.

Pairing Suggestions

While a sub in a tub can be a complete meal on its own, you can also pair it with other low-carb sides for a more satisfying experience:

Low-Carb Chips: Kale chips or cheese crisps make a great crunchy side.
Soup: A light, broth-based soup like chicken or vegetable pairs well with the hearty flavors of a sub in a tub.
Fruit Salad: A small portion of berries can add a touch of sweetness to balance the savory flavors.

Sub in a Tub for Different Diets

The great thing about a sub in a tub is that it can be adapted for different dietary needs. Here are some ways to modify the recipe to fit into popular diets:

Keto Sub in a Tub

To make your sub in a tub keto-friendly, focus on high-fat, low-carb ingredients:

Protein: Choose fatty meats like salami, pepperoni, and roast beef.
Fats: Add plenty of cheese, avocado, and a generous drizzle of olive oil.
Vegetables: Stick to keto-friendly vegetables like lettuce, spinach, and cucumbers.

Paleo Sub in a Tub

For a paleo version of a sub in a tub, avoid processed ingredients and focus on whole foods:

Protein: Use grilled chicken, turkey, or steak.
Vegetables: Load up on fresh vegetables like bell peppers, onions, and tomatoes.
Condiments: Use homemade mayonnaise or olive oil and vinegar for dressing.
No Dairy: Skip the cheese to keep it paleo.

Vegetarian and Vegan Sub in a Tub

A vegetarian or vegan sub in a tub is easy to create with plant-based ingredients:

Protein: Use chickpeas, black beans, or marinated tofu.
Cheese Alternatives: Use a vegan cheese or skip it altogether.
Vegetables: Add a variety of colorful vegetables like shredded carrots, beets, and spinach.
Condiments: Use hummus, tahini, or a dairy-free dressing.

Building the Perfect Sub in a Tub for Kids

Kids can be picky eaters, but a sub in a tub can be a fun and interactive way for them to enjoy a healthy meal. Here are some tips for building a kid-friendly version:

Keep It Simple: Use basic ingredients like turkey, cheese, and lettuce.
Add Fun Shapes: Use cookie cutters to cut cheese or vegetables into fun shapes.
Interactive Assembly: Let kids build their own sub in a tub by giving them a variety of ingredients to choose from.
Mild Flavors: Avoid spicy condiments and stick to milder flavors like mayonnaise or ranch dressing.

Creative Dressing and Sauce Ideas

The dressing or sauce you use can make a big difference in the flavor of your sub in a tub recipe. Here are some creative ideas to try:

Garlic Aioli: Mix mayonnaise with minced garlic and lemon juice for a creamy, garlicky sauce.
Honey Mustard: Combine mustard with a touch of honey for a sweet and tangy flavor.
Balsamic Vinaigrette: Mix balsamic vinegar with olive oil, Dijon mustard, and a pinch of salt.
Avocado Lime Sauce: Blend avocado, lime juice, cilantro, and a bit of water for a creamy, zesty sauce.
Spicy Chipotle Mayo: Mix mayonnaise with chipotle pepper in adobo sauce for a smoky, spicy kick.

Hosting a Sub in a Tub Party

A sub in a tub recipe party can be a fun and interactive way to entertain guests. Set up a sub in a tub bar where everyone can create their own bowl:

Ingredient Station: Set up a table with a variety of proteins, vegetables, cheeses, and condiments.
Label Everything: Use small signs to label each ingredient, including dietary information (e.g., vegan, keto).
Provide Options: Include different types of dressings and seasonings so guests can customize their bowls.
Side Dishes: Offer low-carb sides like cauliflower rice, zucchini noodles, or roasted vegetables to complement the sub in a tub.

Sub in a Tub for Weight Loss

A sub in a tub can be an effective meal for weight loss due to its high protein and low carbohydrate content. Here are some tips to make your sub in a tub even more weight-loss-friendly:

Portion Control: Be mindful of portion sizes, especially with high-calorie ingredients like cheese and dressing.
Lean Proteins: Choose lean proteins like turkey breast or grilled chicken.
Load Up on Veggies: Fill most of your bowl with low-calorie vegetables to add volume and keep you full.
Light Dressing: Use a light vinaigrette or lemon juice instead of heavy, creamy dressings.

Frequently Asked Questions

What is Sub in a Tub at Jersey Mike’s?

Jersey Mike’s offers any of their regular sub sandwiches as a “sub in a tub.” Instead of the bread, the sandwich ingredients are placed in a bowl, making it a convenient low-carb option for those watching their carbohydrate intake.

What Does Jersey Mike’s Put on Their Italian Sub?

Their Italian sub usually contains salami, pepperoni, capicola, ham, prosciuttini, provolone cheese, lettuce, tomatoes, onions, and the signature oil & vinegar dressing with a sprinkle of oregano.

What Kind of Oil Does Jersey Mike’s Use on Their Subs?

Jersey Mike’s uses a blend of olive oil and canola oil for their subs, giving it a distinct and delicious flavor.

What is in the Juice at Jersey Mike’s?

The “juice” at Jersey Mike’s refers to their signature mix of red wine vinegar and olive oil, which adds a tangy kick to the subs.

Can I Make a Vegan Sub in a Tub?

Absolutely! To make a vegan sub in a tub, simply skip the meats and cheese and use plant-based proteins like tofu or chickpeas. Add plenty of veggies, and use vegan-friendly condiments like hummus or a dairy-free dressing.

How Do I Store a Sub in a Tub?

To store a sub in a tub, keep all ingredients separate and assemble them right before eating. This will prevent the vegetables from getting soggy. Store proteins, vegetables, and dressings in airtight containers in the refrigerator.

Is a Sub in a Tub Suitable for Diabetics?

Yes, a sub in a tub can be a good option for diabetics as it is low in carbohydrates, which helps in managing blood sugar levels. However, it’s important to consult with a healthcare professional to ensure it fits into your individual meal plan.

Can I Make a Gluten-Free Sub in a Tub?

Definitely! Since there is no bread involved, a sub in a tub is naturally gluten-free. Just make sure that all condiments and dressings are also gluten-free by checking the labels.

To help you further explore similar recipes and meal ideas, check out these related articles from our blog:

Healthy Chipotle Salad Dressing: The smoky, spicy flavors of the dressing pair perfectly with fresh salads, grain bowls, or as a zesty dip for veggies.
Radicchio Avocado Salad: The smoky chipotle dressing complements the creamy avocado and bitter radicchio, creating a bold and flavorful salad.