Sub in a Tub Recipe: Jersey Mike’s Copycat Version

Servings	Prep Time	Cook Time	Calories Per Serving
2-3	10 minutes	0 minutes	~350-450 kcal

Hey there, food lovers! 👋 Tommy The Chef here, and today, we’re diving into a game-changer in the world of sandwiches—the Sub in a Tub! If you love subs but don’t want the extra carbs from the bread, this Sub in a Tub recipe is your new best friend. It’s fresh, flavorful, and packed with protein—basically, all the good stuff without the guilt.

But wait—what exactly is a Sub in a Tub recipe? 🤔 And why is everyone raving about it? Buckle up because we’re about to break it all down, layer by delicious layer. Let’s get cookin’! 🔥

What is a Sub in a Tub?

A Sub in a Tub is exactly what it sounds like—a deconstructed sub served in a bowl instead of a bun. Think of it as a salad on steroids, loaded with all the classic sub flavors but without the bread. You still get the meats, the cheeses, the crisp veggies, and the mouthwatering sauces—just in a fresher, more waistline-friendly form.

The Origin of “sub in a tub recipe”

While this dish has been around for a while, it gained massive popularity thanks to Jersey Mike’s, a well-known sandwich chain that offers any of their subs in a “tub” (a bowl, really). This was a dream come true for low-carb lovers, keto dieters, and anyone who just wants to enjoy a sub without the carb crash.

Why is it Popular?

Let’s be real: sandwiches are delicious, but sometimes, the bread is just there for structure. The real magic? It’s in the fillings, the flavors, the textures. By ditching the bread, you:

Cut down on unnecessary carbs & calories
Get more room for extra meats, cheeses, and veggies
Enjoy a meal that’s gluten-free, keto-friendly, and packed with nutrients
Stay full longer thanks to all that protein and fiber

Looking for another high-protein, easy meal? Check out this 4-Ingredient Chicken Salad!

So, if you’ve ever unwrapped a sub and just scooped out the fillings with a fork (no shame, we’ve all done it 🙃), then my friend, you’ve already been a Sub in a Tub fan without even knowing it!

Ingredients for the Perfect Sub in a Tub

Now that we’re all on board the Tub Train, let’s talk about what you need to build the ultimate Sub in a Tub. The beauty of this dish? Endless customization! You can mix and match ingredients based on your cravings, diet, or whatever you’ve got in the fridge.

Protein Choices: Meat & Plant-Based Options

Your protein is the star of the show, so choose wisely. Whether you’re a meat lover or prefer plant-based options, there’s something for everyone:

Classic Deli Meats: Turkey, ham, roast beef, salami, pepperoni, pastrami
Fresh Cuts: Grilled chicken, shredded rotisserie chicken, tuna, or even steak
Veggie-Friendly: Marinated tofu, tempeh, seitan, or chickpea salad

“A great Sub in a Tub starts with high-quality protein—so don’t skimp on the good stuff!” – Tommy The Chef

Fresh Veggies to Include

This is where you add crunch, color, and freshness to your dish. Some must-haves:

Lettuce: Romaine, iceberg, or spinach for a crisp base
Tomatoes: Cherry, Roma, or sun-dried for a juicy bite
Onions: Red, white, or caramelized for that extra zing
Bell Peppers: Sweet or spicy, depending on your taste
Cucumbers: Because who doesn’t love a refreshing crunch?

Cheese Options for Extra Flavor

Cheese makes everything better, right? 🧀 Here are some top choices:

Swiss: Mild and melty
Cheddar: Sharp and bold
Provolone: Classic for that Italian sub vibe
Pepper Jack: If you like a little heat

Sauces & Seasonings: The Secret to a Tasty Sub in a Tub

The right dressing or sauce can take your Sub in a Tub from “meh” to “mind-blowing.” Some must-try options:

Classic Italian Dressing: A tangy, herby favorite
Ranch or Caesar: Creamy, rich, and indulgent
Oil & Vinegar: Simple yet flavorful
Spicy Mayo or Chipotle Sauce: If you love a little kick

Want to make sure you measure your ingredients correctly? Learn how to Measure Ingredients for the Best Results.

Don’t forget seasonings! A sprinkle of oregano, salt, pepper, and red pepper flakes can elevate the flavors big time.

“A killer dressing is like the final mic drop—it brings everything together.” – Tommy The Chef 🎤

How to Make a Sub in a Tub – Step-by-Step Guide

Making a Sub in a Tub is ridiculously easy. There’s no baking, no frying, no fancy chef skills required—just layering, mixing, and drizzling. Sounds simple, right? That’s because it is. But as any great chef will tell you, the secret to a next-level dish is all in the details. Let’s break it down step by step.

Step 1: Preparing the Ingredients

Before you start assembling, prep everything. Here’s what to do:

Wash & Chop the Veggies: Rinse your lettuce, tomatoes, cucumbers, onions—whatever you’re using. Chop them into bite-sized pieces so you get a bit of everything in each forkful.
Slice the Meats & Cheese: If your deli meats and cheese aren’t pre-sliced, cut them into strips or cubes for easy eating.
Make the Dressing (If Homemade): Whisk together oil, vinegar, and seasonings for a classic Italian sub flavor, or mix up a creamy ranch if you’re feeling indulgent.
Grab a Bowl: A wide, shallow bowl works best so you can see all the layers. Trust me, you eat with your eyes first!

Pro Tip: Want extra flavor? Let your veggies and meat marinate in the dressing for 10 minutes before assembling. This lets all those amazing flavors soak in!

Step 2: Layering for the Best Texture & Taste

This is where things get fun. Layering isn’t just about dumping everything into a bowl—it’s about creating balance and bite. Follow this order for the best results:

Base Layer: Start with a bed of crisp lettuce—this acts as the foundation and gives the dish that classic “sub” feel.
Protein Power: Lay your meats on top. You can mix them up or layer them like a true deli masterpiece.
Cheesy Goodness: Add your cheese next. If you want melty magic, you can microwave your bowl for 10 seconds (just enough to soften the cheese without wilting the lettuce).
Veggie Time: Sprinkle on your tomatoes, onions, peppers, cucumbers—whatever makes your taste buds happy.

Extras: Toss in olives, jalapeños, or banana peppers for extra flavor and zing.

Want another protein-packed meal? Try this Chicken Fried Rice on Blackstone.

“Think of layering like building a sandwich—just without the bread. You want each bite to be balanced and flavorful!” – Tommy The Chef 🍴

Step 3: Drizzling the Perfect Dressing

Here’s where the magic happens. The dressing pulls everything together and makes each bite irresistible. You have two options:

Drizzle & Toss: Pour your dressing over the bowl and gently mix everything together. This gives you an evenly coated, flavorful bite every time.
Drizzle & Enjoy: If you like more texture contrast, leave the dressing on top and mix as you eat. This way, some bites are creamy, others are crisp—it’s a little flavor surprise every time!

“The right dressing is like a mic drop—it seals the deal.” – Tommy The Chef 🎤

Step 4: Serving Suggestions

Your Sub in a Tub is ready to rock, but how you serve it can take it up a notch:

🍞 Low-Carb Wrap: Want a portable version? Toss your ingredients into a lettuce wrap or low-carb tortilla.
🥑 Avocado Boat: Scoop out half an avocado and fill it with your sub mixture for a creamy, nutrient-packed meal.
🥓 Bacon Bowl: Yes, you heard that right. Make a bowl out of crispy bacon and load it up with your Sub in a Tub. Next-level deliciousness!

Sub in a Tub Nutrition Facts

Alright, let’s talk nutrients. One of the biggest reasons people love a Sub in a Tub is that it’s:

Low in carbs
High in protein
Loaded with fresh veggies and good fats

Here’s a general breakdown for a turkey & ham Sub in a Tub (based on a single serving):

Nutrient	Amount per Serving
Calories	~400-500 kcal
Protein	30-40g
Carbs	5-10g (mostly from veggies)
Fat	25-35g (depends on cheese & dressing)
Fiber	3-5g (thanks, veggies!)

Want to customize your macros? Easy.

More Protein? Add extra meat or egg whites.
More Healthy Fats? Toss in avocado or extra cheese.
Lower Calories? Use lean meats and go easy on the dressing.

Looking for a way to add more protein to your meals? Check out this Guide to Using Protein Powder in Cooking.

“A Sub in a Tub is like a nutrition hack—you get all the good stuff without the carb overload!” – Tommy The Chef 🍽️

Health Benefits of a Sub in a Tub

Besides tasting amazing, this dish is a nutritional powerhouse. Let’s break it down:

Low-Carb & Keto-Friendly

Since you’re ditching the bread, this meal is super low in carbs, making it perfect for keto, paleo, or low-carb diets.

High in Protein for Muscle Growth

With all that meat, cheese, and eggs, you’re looking at a protein-packed meal that’ll keep you full and support muscle growth.

Packed with Nutrients from Fresh Veggies

Lettuce, tomatoes, cucumbers, onions—these veggies bring fiber, vitamins, and minerals to the table.

“Healthy eating doesn’t have to be boring. A Sub in a Tub proves that!” – Tommy The Chef 😎

Pro Tips & Variations

By now, you’ve got the basics down, but let’s take your Sub in a Tub to the next level with these pro tips and fun variations. Because let’s be real—why settle for a good dish when you can make it legendary? 🔥

How to Customize Your Sub in a Tub

One of the best things about this recipe? Flexibility. You can mix and match ingredients based on your taste, diet, or mood. Here are some creative ways to shake things up:

1. Adding More Crunch

If you love a little extra bite, try adding:
Crushed pork rinds (for keto-friendly crunch)
Toasted sunflower seeds (for nuttiness)
Crispy bacon bits (because bacon makes everything better)

2. Making It Spicy

Turn up the heat with:
Pickled jalapeños or banana peppers
A drizzle of hot sauce or sriracha
Spicy pepper jack cheese

3. Low-Fat or Dairy-Free Options

If you want to cut down on calories or go dairy-free, try:
Vegan cheese alternatives
Hummus or guacamole instead of cheese
Greek yogurt-based dressings

Need a healthy bread alternative? Try this Avocado Cottage Cheese Bread.

“A recipe is just a guide—don’t be afraid to get creative and make it your own!” – Tommy The Chef

Frequently Asked Questions (FAQ)

Got questions? I’ve got answers! Here are some of the most common things people ask about Sub in a Tub.

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

A Sub in a Tub at Jersey Mike’s is simply one of their classic sub sandwiches, but served without the bread. Instead of being layered inside a roll, the ingredients—meat, cheese, veggies, and condiments—are placed in a bowl or container, making it a low-carb, keto-friendly alternative to a traditional sub. You can order any sandwich “in a tub” to enjoy the same flavors without the extra carbs from the bread.

2. What is the liquid they put on Jersey Mike’s subs?

Jersey Mike’s is famous for its signature “The Juice”, which is a delicious combination of red wine vinegar and olive oil blend. This tangy, slightly zesty dressing enhances the flavors of the meats and veggies, giving their subs a distinctive taste. Many people love adding extra oregano, salt, and pepper along with The Juice for a more authentic Jersey Mike’s experience.

Pro Tip: If you’re making a homemade Sub in a Tub, you can easily recreate “The Juice” by mixing two parts olive oil and one part red wine vinegar, then seasoning with oregano, salt, and pepper!

3. What is a Sub in a Bowl?

A Sub in a Bowl is essentially the same concept as a Sub in a Tub—a bread-free version of a sandwich, served in a bowl. Some restaurants, including Subway and Jimmy John’s, offer similar options under different names, such as:
Jersey Mike’s: Sub in a Tub
Jimmy John’s: Unwich (wrapped in lettuce instead of a bowl)
Subway: No-bread Protein Bowl

A Sub in a Bowl typically contains all the fillings of a sandwich—meats, cheeses, veggies, and dressings—layered in a container for a healthier, low-carb alternative.

4. How to Order a Sub in a Tub on the Jersey Mike’s App?

Ordering a Sub in a Tub on the Jersey Mike’s app is easy! Follow these steps:

Open the Jersey Mike’s App (available for iOS & Android).
Select Your Location to find the nearest store.
Choose Your Favorite Sub from the menu.
Customize Your Order by selecting “Sub in a Tub” instead of a regular sub.
Modify Ingredients—you can remove or add toppings, change the cheese, or select extra meat.
Pick Your Dressing—choose from oil & vinegar, ranch, mayo, mustard, or other sauces.
Add to Cart & Checkout—select pickup or delivery, and you’re good to go!

Pro Tip: If you love extra flavor, ask for “Mike’s Way” (lettuce, tomato, onion, oregano, salt, and The Juice) on your Sub in a Tub for that authentic Jersey Mike’s taste!

Conclusion – Why You Should Try This Easy, Healthy Recipe

And there you have it—the ultimate Sub in a Tub recipe! 🎉 Whether you’re following a low-carb diet, trying to eat healthier, or just love big, bold flavors, this dish is a total win.

Here’s why you should make it ASAP:

Takes less than 10 minutes to make
Packed with protein, fiber, and nutrients
Customizable to fit ANY diet
Way healthier than a traditional sub
Absolutely delicious and satisfying

Seriously, once you try it, you might never go back to a regular sandwich again. 😉

“Food should be fun, flavorful, and make you feel great. This Sub in a Tub checks all the boxes!” – Tommy The Chef 👨‍🍳

So, what are you waiting for? Grab your ingredients and get mixin’! And hey, if you create an awesome variation, let me know—I’d love to hear how you make your Sub in a Tub unique. 🍽️🔥

Happy eating! 😋