Sub in a Tub Recipe: Looking for a tasty, low-carb meal that’s super easy to throw together and bursting with flavor? Let’s talk about the Sub in a Tub. Whether you’re watching your carb intake, going gluten-free, or just in the mood for something fresh and customizable, this dish ticks all the boxes. It’s essentially your favorite deli sub—but in salad form. No bread, no fuss—just pure deliciousness.
Let’s dive into how to make your own perfect Sub in a Tub with this step-by-step guide.
What is a Sub in a Tub?
The Low-Carb Alternative to Traditional Subs
So what exactly is a “Sub in a Tub”? Imagine ordering a classic Italian sub with all the meats, cheeses, and toppings—but asking for it without the bread. That’s essentially what this is. Instead of stacking everything inside a roll, you throw it all into a bowl or container, just like a salad. It’s all the flavors you love without the carb-heavy bread.
This concept became wildly popular at sub shops like Jersey Mike’s, where customers looking for keto-friendly or gluten-free options started requesting their subs in a bowl instead of on bread. Over time, it’s become a staple for those who want quick, satisfying meals without the carb crash.
Perfect for Keto and Gluten-Free Diets
If you’re on a ketogenic or low-carb diet, this is a dream meal. With zero grains and the ability to pack it full of protein, healthy fats, and fiber-rich veggies, the Sub in a Tub is as nutritious as it is convenient. It’s also naturally gluten-free, so folks with gluten sensitivities can enjoy a hearty, deli-style lunch without worry.
But you don’t need to be on a special diet to enjoy this. It’s filling, flavorful, and can be tailored to your exact taste. It’s also super portable, making it ideal for lunchboxes, picnics, or on-the-go snacking.
Ingredients You’ll Need
Creating a great Sub in a Tub is all about customization, but there are some go-to ingredients that form the foundation of this dish. Here’s what you’ll want to have on hand.
Essential Vegetables
The base of your Sub in a Tub should be a medley of fresh, crisp veggies. Think of it like building a salad with sub-style toppings. Here are some must-haves:
- Shredded lettuce (romaine or iceberg for crunch)
- Sliced tomatoes
- Red onions (thinly sliced)
- Green peppers (julienned)
- Cucumbers (sliced or diced)
- Banana peppers or jalapeños for a spicy kick
- Olives (black or green)
These veggies not only provide flavor and texture but also fiber and hydration. Don’t skip them!
Protein Choices
Next comes the star of the show: your protein. You can go classic deli-style or get creative with leftovers or cooked proteins. Some delicious options include:
- Sliced turkey
- Ham
- Salami
- Pepperoni
- Roast beef
- Grilled chicken
- Tuna salad
- Egg salad
Feel free to mix and match—combining meats can add depth to your bowl, like an Italian combo with ham, salami, and pepperoni.
Topping & Dressing Options
Here’s where your Sub in a Tub truly becomes a masterpiece. Top it off with:
- Provolone, Swiss, or cheddar cheese (sliced or shredded)
- Avocado or guacamole for creaminess
- Pickles or pickle chips
- Salt, pepper, oregano, and red pepper flakes
For dressings, you can go light or hearty:
- Olive oil and vinegar (classic deli style)
- Ranch dressing
- Italian dressing
- Mustard or mayo
Don’t drown it—just enough dressing to coat the ingredients and bring the flavors together will do the trick.
Tools and Equipment Required
Kitchen Essentials for Prep
You don’t need a ton of fancy equipment to whip up a Sub in a Tub. Here’s what you’ll need:
- Cutting board – for slicing all your fresh ingredients
- Sharp knife – to get clean cuts on meats and veggies
- Mixing bowl or meal prep container – to build and serve your sub
- Spoon or tongs – for mixing and serving
Optional Gadgets for Convenience
If you’re meal prepping or making multiple servings, some tools can speed things up:
- Mandoline slicer – for uniform veggie cuts
- Food processor – to chop ingredients quickly
- Salad spinner – to keep lettuce dry and crisp
That’s it—simple, no-fuss kitchen tools that you likely already have on hand.
How to Make a Sub in a Tub – Step-by-Step Instructions
Step 1: Choose Your Container
Start by picking the right container. A wide, shallow bowl works best so you can layer your ingredients nicely and mix them easily. If you’re meal-prepping, use a divided meal container to keep wet and dry ingredients separate.
Step 2: Layer the Veggies
Create a bed of shredded lettuce as your base. This will mimic the feel of a sandwich and provide a nice crunch. Then, start layering your other veggies—tomatoes, onions, cucumbers, and peppers. Make sure everything is sliced thinly so you can get a bit of everything in each bite.
Step 3: Add Your Protein
Pile on your meats and cheese. You can fan them out or dice them up—whatever feels easier to eat. Try to get a nice balance: about 3-4 oz of meat and a slice or two of cheese is ideal per serving.
Step 4: Dress It Up
Time for the toppings and dressings. Drizzle with olive oil and vinegar, or spoon on your favorite dressing. Add herbs, pickles, and spices for extra zing.
Step 5: Mix and Serve
You can eat it as-is, or give it a gentle toss to mix the flavors. If you’re packing it for later, keep the dressing in a small container to add fresh before eating.
Tips and Tricks for the Perfect Sub in a Tub
Balancing Flavors
The secret to a mouthwatering Sub in a Tub lies in how well you balance your ingredients. Too much meat, and it becomes heavy; too many veggies without seasoning, and it’s bland. You want to hit that sweet spot where every bite gives you crunch, savory depth, and a pop of freshness.
- Use a mix of salty, tangy, and savory ingredients. For example, pair ham with banana peppers, or turkey with olives and a dash of oregano.
- Don’t skip the acidity—vinegar, pickles, and tomatoes brighten up the heavier proteins.
- Sprinkle in fresh herbs like parsley or basil to bring a garden-fresh flavor.
A little bit of spice can also go a long way. Add a few red pepper flakes or a squirt of spicy mustard if you want to kick things up a notch.
Keeping it Crunchy and Fresh
Nobody likes a soggy sub—even when it’s in a tub. The key is to manage your moisture. Here’s how:
- Pat your vegetables dry after washing, especially tomatoes and lettuce.
- Use firmer veggies like bell peppers, cucumbers, and onions for a crunch that lasts.
- Store your dressing separately until you’re ready to eat. This prevents the veggies from wilting or getting soggy too early.
If you’re making a batch ahead of time, layer smartly: put the wettest ingredients (like tomatoes and pickles) on top or in separate compartments. That way, they won’t soak the rest of your salad.
Making it a Meal Prep Star
The Sub in a Tub isn’t just for one-off lunches—it’s a killer meal prep solution. You can prepare multiple servings at once and enjoy them throughout the week. Here’s how to meal prep like a pro:
- Use meal prep containers with separate compartments or airtight lids.
- Pre-chop your veggies and store them in resealable bags or containers to mix and match throughout the week.
- Cook your proteins in bulk, then slice or portion them out.
- Keep a few small containers of dressing on hand so you can grab-and-go without sacrificing flavor.
Because it’s easy to customize, you can change the toppings and dressings each day to avoid food fatigue. One day it’s a turkey-bacon-ranch bowl; the next, it’s an Italian sub-style with pepperoni, salami, and provolone.
Popular Sub in a Tub Combinations to Try
Stuck on what flavors to put together? Here are a few tried-and-true combos that never miss:
1. Classic Italian
- Romaine lettuce, tomatoes, onions, green peppers
- Salami, ham, pepperoni
- Provolone cheese
- Olive oil, red wine vinegar, oregano, black pepper
2. Turkey Club
- Iceberg lettuce, cherry tomatoes, cucumbers, red onions
- Sliced turkey breast, crumbled bacon
- Swiss cheese
- Ranch dressing or honey mustard
3. Tuna Melt Style
- Lettuce mix, olives, pickles, onions
- Tuna salad (with mayo and celery)
- Shredded cheddar cheese
- Light vinaigrette or lemon juice
4. Spicy Chicken Kick
- Shredded lettuce, jalapeños, bell peppers, tomato
- Grilled chicken breast
- Pepper jack cheese
- Chipotle mayo or sriracha drizzle
These combos give you a solid starting point. Once you’ve tried a few, you’ll start coming up with your own favorites based on what’s in your fridge or your flavor cravings.
Nutrition Facts and Health Benefits
One of the biggest draws of the Sub in a Tub is its nutritional edge. Let’s break it down.
Lower in Carbs
By ditching the bread, you immediately cut down on 30-40 grams of carbohydrates. That makes it ideal for:
- Keto diets
- Low-carb meal plans
- Diabetic-friendly eating
High in Protein
Thanks to the deli meats, cheese, and optional hard-boiled eggs or tuna, each bowl can easily pack 20-30 grams of protein per serving, which supports muscle health and keeps you feeling full longer.
Rich in Fiber and Micronutrients
All those colorful veggies do more than add crunch—they boost your vitamin and mineral intake. Bell peppers are loaded with Vitamin C, spinach adds iron, and tomatoes bring in antioxidants like lycopene.
Customizable to Fit Any Diet
Whether you’re dairy-free, pescatarian, or on a whole-foods journey, the Sub in a Tub adapts to your dietary needs. Just skip the cheese, swap mayo for hummus, or go meatless with extra legumes or eggs.
Sub in a Tub for Kids and Families
One of the coolest things about the Sub in a Tub is how family-friendly it is. Kids love to build their own bowls, and parents love how easy it is to make a healthy meal everyone will actually eat.
Kid-Friendly Ingredients
Stick to simple flavors:
- Turkey or ham
- Cheddar cheese
- Lettuce, cucumbers, cherry tomatoes
- Ranch or honey mustard
Let them assemble their own bowls, like a salad bar at home. It’s a fun way to get them involved in the kitchen and excited about healthy eating.
Make it Fun
- Use small, colorful bowls.
- Cut veggies into fun shapes with cookie cutters.
- Offer dipping sauces on the side.
Kids are more likely to eat what they helped make—and you’ll appreciate how quick cleanup is.
Serving Suggestions and Sides
What Goes Well with a Sub in a Tub?
While your Sub in a Tub is satisfying enough to be a meal on its own, sometimes you want to pair it with something extra to round things out. Here are some smart and tasty sides that complement your bowl perfectly:
- Hard-Boiled Eggs – Extra protein with minimal prep.
- Low-Carb Chips – Try cheese crisps, kale chips, or pork rinds for crunch.
- Fresh Fruit – Add a cup of berries or sliced apple for a sweet contrast (if not strict keto).
- Pickle Spears – Their tangy flavor pairs naturally with sub ingredients.
- Soup Cup – A warm, brothy vegetable soup or bone broth is great alongside your cold sub bowl.
You could also serve your Sub in a Tub as a part of a party platter. Make mini versions in small bowls or cups, and let guests mix and match their toppings.
Drink Pairings
Balance the savory with refreshing drinks like:
- Sparkling water with lemon or lime
- Unsweetened iced tea
- Keto-friendly electrolyte drinks
- Cold brew coffee (for a power lunch!)
Storage and Meal Prep Tips
Refrigeration Guidelines
If you’re prepping your Sub in a Tub ahead of time, make sure you store everything the right way:
- Use airtight containers to keep everything fresh.
- Store dressings separately in mini containers or squeeze bottles.
- Keep in the refrigerator for up to 3 days for optimal freshness.
Avoid adding wet ingredients like tomatoes or pickles directly to the mix if you plan to eat it more than a day later—they tend to make other items soggy.
Freezing Advice
Sub in a Tub isn’t ideal for freezing since fresh veggies and dressings don’t hold up well after being frozen and thawed. Stick to making these bowls fresh or prepping ingredients that freeze well separately—like cooked chicken or turkey.
Making It for Special Diets
One of the standout features of the Sub in a Tub is how incredibly versatile it is for a wide range of dietary needs. Here’s how to adapt it for different lifestyles:
Keto or Low-Carb
- Stick to non-starchy veggies like lettuce, peppers, and cucumbers.
- Load up on proteins and healthy fats like avocado and olive oil.
- Avoid sugary dressings—opt for oil-based vinaigrettes or creamy full-fat options.
Vegetarian
- Use hard-boiled eggs, tofu, or a scoop of hummus as your protein.
- Go heavy on the veggies and cheese.
- Add seeds or nuts for texture and extra nutrients.
Vegan
- Skip meat and cheese.
- Add chickpeas, black beans, or seasoned tofu.
- Use tahini, vinaigrette, or avocado as your dressing base.
Gluten-Free
- All ingredients are naturally gluten-free—just be sure to check labels on dressings or processed meats.
Why You Should Make Sub in a Tub Part of Your Weekly Meal Plan
Let’s face it—life gets busy. When you’re looking for a fast, nutritious, and delicious meal, Sub in a Tub is a no-brainer. Here’s why it deserves a permanent spot on your weekly menu:
- Quick to Make: You can prep one in less than 10 minutes.
- Budget-Friendly: Use leftover deli meats, veggies, and cheese.
- Totally Customizable: Never get bored with endless flavor combos.
- Perfect for Meal Prep: Stack several in the fridge and grab them as needed.
- Healthy and Satisfying: Hits all the right macros—protein, fiber, and fat.
Once you get into the habit, you’ll start craving these bowls more than your regular sandwiches. They’re just that good.
FAQs about Sub in a Tub Recipe
1. What is a Sub in a Tub?
A Sub in a Tub is a low-carb, keto-friendly version of a traditional sub sandwich—without the bread! It includes all the delicious sub fillings like meats, cheeses, veggies, and dressings, served in a bowl or container instead of a bun.
2. Is Sub in a Tub keto?
Yes! It’s perfect for a keto lifestyle. Since there’s no bread, the carb count stays low while you still enjoy protein and healthy fats from meats, cheese, and dressings.
3. What are the best meats to use?
Popular choices include turkey, ham, roast beef, salami, pepperoni, and grilled chicken. You can mix and match to suit your taste.
4. Can I make it vegetarian?
Absolutely. Skip the meats and load up on veggies like cucumbers, olives, spinach, onions, bell peppers, and avocado. Add plant-based protein like tofu or chickpeas if you like.
5. What dressings go well with Sub in a Tub?
Olive oil and vinegar, ranch, Italian dressing, honey mustard, or even a spicy mayo are all great choices—just keep an eye on added sugars for low-carb diets.
6. How long does Sub in a Tub last in the fridge?
It’s best eaten fresh, but if stored in an airtight container, it can last up to 2 days in the fridge. Avoid adding dressing until you’re ready to eat to keep it crisp.
7. Can I meal prep Sub in a Tub?
Yes! It’s a great lunch prep idea. Store ingredients separately and assemble when you’re ready to eat for maximum freshness.
8. Is this recipe gluten-free?
Yes, as long as all your ingredients (especially processed meats or dressings) are gluten-free, this recipe is safe for gluten-sensitive eaters.
9. What toppings can I add for extra flavor?
Pickles, jalapeños, banana peppers, shredded cheese, herbs, and even a dash of hot sauce can take your Sub in a Tub to the next level.
10. Can kids eat Sub in a Tub?
Definitely! It’s a healthy and customizable meal. Let kids choose their favorite meats and toppings to make it fun and nutritious.
Conclusion
The Sub in a Tub is the ultimate solution for anyone who wants big flavor without the bread. It’s fast, flexible, and ridiculously easy to make. Whether you’re keto, gluten-free, vegetarian, or just looking for a cleaner way to eat, this no-bread sub salad is here to deliver. Once you get the basics down, the combinations are endless—so you can keep mealtime interesting and never fall into a food rut.
Give it a try today—you’ll be amazed how satisfying and delicious a sandwich-in-a-bowl can really be.
