Sub in a Tub: 5 Irresistible Reasons to Enjoy This Low-Carb Favorite

Sub in a Tub is a low-carb, bread-free version of a classic sub sandwich. Instead of being served in a hoagie roll, the ingredients are chopped and layered in a bowl or tub, making it a great alternative for those following keto, paleo, or gluten-free diets. This dish retains all the bold flavors of a traditional deli sub, but with a focus on fresh vegetables, quality deli meats, cheese, and flavorful dressings.

This guide covers everything you need to know about making the perfect Sub in a Tub—from its origins and preparation methods to ingredient choices and variations. Whether you’re looking for a healthier alternative to a sandwich or a protein-packed meal, this dish is easy to customize and incredibly satisfying.

What Is Sub in a Tub?

Sub in a Tub is essentially a deconstructed sandwich served in a bowl. Instead of a bread base, it consists of lettuce, tomatoes, onions, cheese, deli meats, and classic sandwich toppings. A simple olive oil and vinegar dressing or a creamy mayonnaise-based dressing ties everything together.

This dish is often associated with Jersey Mike’s, a popular sub chain that offers a “Sub in a Tub” option, allowing customers to enjoy their favorite sandwich flavors without the bread. It has since become a go-to meal for low-carb eaters, expanding beyond fast food to home kitchens and meal prep menus.

Brief History & Cultural Significance

The Evolution of the Sub Sandwich

The submarine sandwich, commonly known as a “sub,” originated in Italian-American communities in the early 20th century. Featuring stacked meats, cheese, lettuce, and condiments inside a long bread roll, it quickly became a popular grab-and-go meal across the United States.

How Sub in a Tub Became Popular

With the rise of low-carb diets, restaurants and food chains adapted their menus to cater to people who wanted the flavors of a sandwich without the extra carbohydrates. Jersey Mike’s Sub in a Tub played a key role in popularizing this concept, making it widely accessible.

Why People Love It

Health-conscious choice – Perfect for low-carb, keto, and gluten-free diets.
Customizable – Works with a wide variety of meats, cheeses, and toppings.
Quick and easy – Ideal for meal prep or a fast lunch.
Packed with protein – Keeps you full and energized.

Preparation Phase & Tools to Use

Essential Kitchen Tools

Making Sub in a Tub is simple and doesn’t require any special equipment. You’ll need:

Large mixing bowl – For tossing and combining ingredients.
Sharp knife & cutting board – To slice meats, cheeses, and vegetables.
Measuring cups & spoons – For precise dressing measurements.
Tongs or salad spoons – For mixing and serving.
Airtight containers – If preparing the dish for meal prep.

Preparation Tips

Use high-quality deli meats – Opt for freshly sliced meats instead of pre-packaged ones for better flavor and texture.
Slice ingredients thinly – This ensures an even bite in every forkful.
Don’t overdress – Start with a small amount of dressing and add more as needed.
Keep wet ingredients separate – If making ahead, store tomatoes, dressing, and pickles separately to prevent sogginess.

Ingredients List

Main Ingredients

3-4 cups chopped iceberg or romaine lettuce – Provides a crisp base.
1 small tomato, diced – Adds juiciness and freshness.
½ medium red onion, thinly sliced – Brings a sharp, savory bite.
¼ cup sliced pepperoncini or banana peppers – For a tangy kick.
¼ cup sliced black or green olives – Adds briny flavor.
4 slices provolone or Swiss cheese, chopped – Enhances the creamy texture.
4 slices each of turkey, ham, and salami, chopped – Classic sub flavors in a bread-free format.

Dressing Ingredients

3 tbsp extra-virgin olive oil – The base for a classic sub dressing.
3 tbsp red wine vinegar – Adds tang and brightness.
1 tsp dried oregano – Brings out Italian flavors.
½ tsp salt – Enhances the overall taste.
¼ tsp black pepper – Adds mild heat.
½ tsp garlic powder (optional) – For extra flavor depth.

Optional Additions

Sliced cucumbers or bell peppers – For more crunch.
Shredded mozzarella or feta cheese – For extra cheesiness.
Cooked bacon bits – Adds smokiness.
Spicy mustard or mayo – If you prefer a creamier dressing.
Crushed red pepper flakes – For added heat.

Step-by-Step Instructions

1: Prepare the Vegetables

Chop lettuce, tomatoes, onions, and any additional vegetables.
Slice pepperoncini, olives, and cheese into bite-sized pieces.

2: Prepare the Deli Meats

Roll the turkey, ham, and salami, then slice them into thin strips.
This method ensures even distribution of flavors in every bite.

3: Make the Dressing

In a small bowl, whisk together:
- Olive oil, red wine vinegar, oregano, salt, and pepper.
If using a creamy dressing, whisk together mayo, mustard, and vinegar until smooth.

4: Assemble the Sub in a Tub

In a large mixing bowl, add the lettuce base.
Layer the tomatoes, onions, olives, peppers, cheese, and meats on top.
Drizzle with the prepared dressing.

5: Toss and Serve

Use tongs or salad spoons to toss everything together.
Serve immediately or store for later.

Sub in a Tub Variations

Classic Italian Sub in a Tub

Uses ham, salami, capicola, provolone, and Italian dressing.

Turkey & Avocado Sub in a Tub

Features roasted turkey, sliced avocado, cheddar cheese, and honey mustard.

Buffalo Chicken Sub in a Tub

Includes shredded buffalo chicken, ranch dressing, and blue cheese crumbles.

Tuna Salad Sub in a Tub

Combines tuna salad, sliced cucumbers, shredded lettuce, and tomato.

Keto-Friendly Sub in a Tub

Uses extra meats and cheese while omitting any high-carb vegetables.

Vegetarian Sub in a Tub

Features roasted chickpeas, feta cheese, olives, and tzatziki sauce.

Best Side Dishes for Sub in a Tub

Since Sub in a Tub is packed with deli meats, cheese, and fresh vegetables, pairing it with the right side dish can enhance its flavors and provide a balanced meal. Whether you want something light and refreshing or hearty and filling, here are some excellent side options.

1. Parmesan Garlic Cauliflower Bites

For a low-carb alternative to fries, roasted cauliflower bites seasoned with Parmesan, garlic, and olive oil offer a crispy and flavorful contrast to the creamy and tangy elements of Sub in a Tub.

2. Zucchini Chips

Thinly sliced zucchini chips, baked or air-fried until crispy, provide a satisfying crunch without the carbs of traditional potato chips. Lightly salted and seasoned with paprika or parmesan, they pair well with a protein-packed salad.

3. Pickle Spears or Pickled Vegetables

A classic deli-style side, crunchy pickles add a tangy, vinegary contrast that enhances the flavors of the meats and cheese. Try pickled red onions, banana peppers, or giardiniera mix for variety.

4. Deviled Eggs

Creamy deviled eggs with a hint of paprika or Dijon mustard make a fantastic protein-packed addition. Their smooth texture complements the crisp lettuce and cured meats in the main dish.

5. Avocado Slices with Lemon & Salt

Fresh sliced avocado drizzled with lemon juice and a sprinkle of sea salt brings a creamy and refreshing contrast to the bold, salty flavors of a meat and cheese-heavy Sub in a Tub.

6. Roasted Brussels Sprouts with Bacon

For a heartier side dish, roasted Brussels sprouts tossed with crispy bacon add depth of flavor while keeping the meal low-carb and nutrient-dense.

7. Greek Yogurt Cucumber Salad

A light and refreshing cucumber salad made with Greek yogurt, garlic, and dill balances out the richness of the Sub in a Tub while adding probiotics and extra hydration.

8. Cauliflower Mac and Cheese

A creamy, cheesy cauliflower mac and cheese is a great keto-friendly side dish that adds comfort food vibes without overpowering the main dish.

Nutritional Information & Health Benefits

Sub in a Tub is a protein-packed, low-carb meal that fits well into keto, paleo, and gluten-free diets. It delivers a balanced mix of healthy fats, lean proteins, and essential vitamins from fresh vegetables.

Macronutrient Breakdown

A standard serving typically contains:

Calories: 350-500
Protein: 25-35g
Fat: 20-30g
Carbohydrates: 5-10g (depending on vegetables and dressing)

Health Benefits of Sub in a Tub

High in Protein – Helps with muscle repair and satiety.
Low in Carbs – Suitable for keto, paleo, and diabetic-friendly diets.
Rich in Healthy Fats – From cheese, olives, and olive oil-based dressings.
Full of Fiber and Antioxidants – From lettuce, tomatoes, and other fresh veggies.
Supports Heart Health – Olive oil and lean proteins contribute to cardiovascular health.

How to Make Sub in a Tub Even Healthier

Use nitrate-free deli meats to reduce preservatives and sodium.
Opt for organic, pasture-raised meats and cheese for better quality.
Increase the amount of vegetables to boost fiber and nutrients.
Make homemade dressing to avoid added sugars in store-bought versions.
Limit processed cheese and go for high-quality options like aged cheddar or fresh mozzarella.

Common Mistakes & How to Fix Them

Even though Sub in a Tub is easy to make, a few common mistakes can affect its flavor, texture, and overall appeal. Here’s how to avoid them.

1. Using the Wrong Type of Lettuce

Problem: Using soft, watery lettuce like butter lettuce or spring mix makes the dish soggy.
Solution: Stick to iceberg, romaine, or shredded cabbage for a crisp, fresh base.

2. Overloading on Dressing

Problem: Too much dressing can make the ingredients soggy and overly heavy.
Solution: Start with a small amount of dressing, toss, and add more if needed.

3. Not Slicing Ingredients Thinly Enough

Problem: Large chunks of meat, cheese, or vegetables make the dish hard to mix and eat.
Solution: Thinly slice deli meats, cheeses, and vegetables to ensure every bite has balanced flavors.

4. Ignoring Texture Balance

Problem: A salad that lacks crunch can feel too soft and one-dimensional.
Solution: Add crunchy elements like cucumber, toasted seeds, or crispy bacon.

5. Using Low-Quality Deli Meats

Problem: Pre-packaged, processed meats can taste overly salty and rubbery.
Solution: Choose freshly sliced, high-quality deli meats from a local butcher or deli counter.

6. Skipping the Resting Time

Problem: If eaten immediately, the dressing hasn’t fully absorbed into the ingredients.
Solution: Let the Sub in a Tub sit for 5-10 minutes before serving for the best flavor.

7. Adding Too Many Wet Ingredients

Problem: Too many juicy toppings (tomatoes, pickles, olives) can make the salad watery.
Solution: Drain and pat dry wet ingredients before adding them.

8. Using Too Much Cheese

Problem: While cheese is delicious, too much can overpower the other flavors.
Solution: Stick to 1-2 ounces per serving to keep the balance right.

Storing and Reheating Sub in a Tub

How to Store Leftover Sub in a Tub

Proper storage ensures that the ingredients stay fresh and crisp. Since this dish is made with fresh vegetables, meats, and cheese, it’s essential to store each component correctly to avoid sogginess or loss of flavor.

Refrigerator: Store leftovers in an airtight container for up to 2 days. If meal prepping, keep wet ingredients like tomatoes, pickles, and dressing separate until you’re ready to eat.
Freezer: Sub in a Tub is not ideal for freezing due to the high moisture content in the vegetables. However, if you want to prep ingredients ahead of time, you can freeze the deli meats and cheese separately and add fresh vegetables when serving.

Best Ways to Keep It Fresh

Keep dressing separate and add it just before eating to prevent wilting.
Use moisture-proof containers to keep lettuce crisp.
Store toppings like tomatoes and pickles in their own containers to avoid excess liquid mixing with the other ingredients.

Can You Reheat Sub in a Tub?

Since this dish is meant to be eaten cold, reheating isn’t necessary. However, if your Sub in a Tub includes grilled meats, bacon, or roasted veggies, here’s how to reheat them without affecting the freshness of the salad:

Stovetop Method (Best for Bacon or Grilled Chicken)

Heat a small skillet over medium heat.
Add the protein and warm for 2-3 minutes, flipping once.
Let it cool slightly before adding it back into the Sub in a Tub.

Microwave Method (Quickest Option)

Place the protein on a microwave-safe plate.
Cover with a damp paper towel to retain moisture.
Heat in 30-second intervals until warmed through.

FAQs About Sub in a Tub

1. Can I Make Sub in a Tub Ahead of Time?

Yes! If meal prepping, store all ingredients separately in containers and assemble when ready to eat. Keep the dressing in a small container on the side.

2. What’s the Best Type of Lettuce for Sub in a Tub?

Iceberg and romaine are the best options because they hold up well to dressing and stay crisp. Avoid soft lettuces like butter lettuce, which wilts quickly.

3. How Do I Prevent Sub in a Tub from Getting Soggy?

Keep dressing separate until serving.
Drain wet ingredients like tomatoes and pickles before adding.
Store lettuce in a paper towel-lined container to absorb extra moisture.

4. Can I Use Different Meats in Sub in a Tub?

Absolutely! Try these alternatives:

Roast beef and cheddar for a heartier flavor.
Tuna or chicken salad for a creamy variation.
Grilled shrimp or salmon for a seafood twist.

5. What’s the Best Cheese for Sub in a Tub?

Provolone is the classic choice, but you can also use:

Swiss cheese for a mild, nutty flavor.
Cheddar for a sharp bite.
Feta or mozzarella for a fresh, Mediterranean-style dish.

6. Can I Make a Spicy Version?

Yes! Add:

Jalapeños or banana peppers for heat.
Spicy mustard or chipotle mayo in the dressing.
Crushed red pepper flakes for extra spice.

7. Is Sub in a Tub Keto-Friendly?

Yes! It’s naturally low in carbs. To make it even more keto-friendly, use extra cheese and meats while limiting high-carb vegetables like onions or tomatoes.

8. How Can I Add More Protein?

To make it more filling:

Add extra slices of deli meat.
Include hard-boiled eggs.
Use grilled chicken or steak instead of cold cuts.

9. What’s the Best Way to Pack Sub in a Tub for Lunch?

Use a compartment-style meal prep container to keep wet and dry ingredients separate. Store dressing in a small container and mix everything when ready to eat.

10. Can I Serve Sub in a Tub as a Wrap Instead?

Yes! Simply wrap the ingredients in a low-carb tortilla or lettuce wrap for a handheld version of the dish.

Expert Tips for the Best Sub in a Tub

1. Use High-Quality Ingredients

Since this dish is simple, fresh, high-quality ingredients make a huge difference. Use fresh-cut deli meats, organic vegetables, and high-quality cheese for the best flavor.

2. Make the Dressing at Home

Store-bought dressings often contain unnecessary sugars and preservatives. A simple homemade dressing with olive oil, red wine vinegar, oregano, garlic powder, salt, and pepper enhances the flavors.

3. Balance the Flavors

A great Sub in a Tub should have the perfect balance of salty, tangy, and creamy elements. Use a mix of:

Salty (olives, cheese, cured meats)
Tangy (vinegar, mustard, pickled vegetables)
Creamy (mayo, avocado, cheese)

4. Add Some Crunch

If you miss the texture of bread, add toasted almonds, sunflower seeds, or crispy bacon bits for crunch without the carbs.

5. Try a Themed Sub in a Tub

Get creative with different flavors!

Italian-Style: Salami, ham, provolone, olives, banana peppers, Italian dressing.
Mediterranean: Feta, kalamata olives, cucumbers, tzatziki dressing.
Buffalo Chicken: Shredded buffalo chicken, blue cheese, ranch dressing.

6. Serve with the Right Drink Pairing

Enhance the meal experience with the right drink:

Sparkling water with lemon for a refreshing contrast.
Iced tea or lemonade for a casual pairing.
Red wine if going for an Italian-inspired version.

7. Store Prepped Ingredients in Mason Jars

For easy grab-and-go meals, layer lettuce, meats, cheese, and toppings in a mason jar, keeping the dressing in a separate small container.

8. Use a Variety of Meats for Extra Flavor

Instead of just one meat, use a mix of turkey, ham, and salami for a more complex taste.

9. Add a Fresh Herb Garnish

A sprinkle of fresh basil, parsley, or oregano before serving adds a bright pop of flavor.

10. Don’t Be Afraid to Customize It

The best part of Sub in a Tub is its versatility. Experiment with different flavors, dressings, and toppings to create your perfect version.

Final Thoughts on Sub in a Tub

Sub in a Tub is a delicious, easy-to-make, and customizable meal that delivers all the flavors of a classic sandwich without the carbs. Whether you’re making it for meal prep, a quick lunch, or a keto-friendly dinner, this dish is versatile, satisfying, and packed with flavor.

With the right storage techniques, expert tips, and ingredient choices, you can perfect your Sub in a Tub every time. Enjoy!