Introduction
Craving a deli-style sandwich but skipping the bread? That’s where the sub in a tub recipe comes in. This easy, low-carb favorite takes everything you love about a sub—meats, cheeses, veggies, and dressing—and layers it up in a bowl for a satisfying meal that’s gluten-free and keto-friendly. Whether you’re meal prepping for the week or making a quick lunch, I’ll show you how to bring all those classic sub flavors together with a homemade twist. Let’s dive into how I started making these and why they’ve become a staple in my kitchen.
Table of content
Table of Contents
Why I Love Making Sub in a Tub (My Story + Inspiration)
A Lunch That Stuck Around
It all started when I wanted something quick and hearty but didn’t want bread weighing me down. One afternoon, I was making sandwiches for my family, and while building my usual turkey and provolone sub, I looked at the roll and thought—what if I just skipped it? I tossed all my ingredients into a bowl, drizzled on some red wine vinaigrette, and gave it a toss. That first bite? It changed the game. From then on, this sub in a tub recipe became a weekly staple.
Even now, when I’m testing out new recipes like this burger bowl or that cottage cheese bagel, I find myself circling back to this dependable, flavorful bowl. It’s fast, satisfying, and endlessly flexible. Plus, it feels like a meal—not just a snack. And that’s important when you’re chasing around after kids or juggling work and kitchen time.
From Sandwich Shop to Kitchen Bowl
If you’ve ever ordered a “sub in a tub” at Jersey Mike’s, you already know the idea: it’s your favorite sandwich, minus the bun, all layered in a container. It’s clean, it’s simple, and for anyone watching carbs, it hits the spot without feeling like diet food. My homemade version lets you play with flavors and textures, skip additives, and save money, too.
With this recipe, you’re in control. Want spicy banana peppers or fresh basil? Go for it. Craving a tangy vinaigrette or creamy chipotle mayo? You’ve got options. And you can pair it with a fresh natural Zepbound drink for a clean lunch combo that fuels you through the day.
The best part? It tastes like your favorite sandwich—but better, and it’s right from your own kitchen.
Building the Best Sub in a Tub Recipe
Print
sub in a tub recipe
- Total Time: 10 min
- Yield: 1 bowl 1x
- Diet: Gluten Free
Description
This sub in a tub recipe is a low-carb, no-bread sandwich bowl loaded with deli meats, fresh veggies, cheese, and tangy dressing. Easy, quick, and full of flavor!
Ingredients
2 cups shredded romaine or iceberg lettuce
4 slices Genoa salami
4 slices ham
2 slices provolone cheese
1/4 cup sliced red onions
1/4 cup cherry tomatoes
1/4 cup cucumber slices
2 tablespoons sliced banana peppers
2 tablespoons sliced black olives
1 tablespoon red wine vinegar
1 tablespoon olive oil
1/2 teaspoon dried oregano
Salt and black pepper to taste
Optional: 1 tablespoon mayo or chipotle mayo
Optional: 1/4 avocado, sliced or diced
Instructions
Layer lettuce at the bottom of a large bowl.
Add sliced meats (salami and ham).
Top with provolone cheese slices.
Add all the veggies: onions, tomatoes, cucumber, peppers, olives.
Drizzle with red wine vinegar and olive oil.
Sprinkle with oregano, salt, and pepper.
Add mayo or avocado if using.
Toss gently and serve immediately.
Notes
You can swap meats or cheese for any combo you like.
For meal prep, store ingredients separately and mix before eating.
Try with grilled chicken or turkey for a leaner bowl.
- Prep Time: 10 min
- Cook Time: 0 minutes
- Category: Lunch, Low-Carb
- Method: No Cook
- Cuisine: American, Deli
Nutrition
- Serving Size: 1
- Calories: 410
- Sugar: 3g
- Sodium: 1120mg
- Fat: 34g
- Saturated Fat: 11g
- Unsaturated Fat: 21g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 21g
- Cholesterol: 85mg
Keywords: sub in a tub recipe, low carb lunch, keto bowl
Ingredients for Sub in a Tub Recipe
- 2 cups shredded romaine or iceberg lettuce
- 4 slices Genoa salami
- 4 slices ham
- 2 slices provolone cheese
- 1/4 cup sliced red onions
- 1/4 cup sliced cherry tomatoes
- 1/4 cup cucumber slices
- 2 tablespoons sliced banana peppers
- 2 tablespoons sliced black olives
- 1 tablespoon red wine vinegar
- 1 tablespoon olive oil
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
- Optional: 1 tablespoon mayonnaise or chipotle mayo
- Optional: 1/4 avocado, sliced or diced
Choose Your Base Ingredients
The magic of a great sub in a tub recipe starts with quality ingredients. Just like a classic sandwich, it’s all about layers. Begin with a hearty protein: sliced turkey, roast beef, ham, salami, or grilled chicken. I personally love a turkey-and-provolone combo when I’m craving deli-style flavor. For a bold Italian version, I go with salami, capicola, and pepperoni—just like the shop version.
Next, stack on the cheese. Provolone, Swiss, American, or even mozzarella works great. Then come the veggies: shredded lettuce, tomatoes, cucumbers, red onions, and pickles. These add crunch and keep it fresh. You can even toss in a few olives or jalapeños for a flavor punch.
A quick tip: prep the vegetables ahead of time and store them separately in containers. That way, you can build a bowl anytime, just like assembling a pink salt trick step by step. It makes everything smoother, especially for busy weekday lunches.
Flavor Boosters: Dressings, Seasonings, and Toppings
A sub isn’t a sub without sauce—and the tub version is no different. Try a drizzle of red wine vinaigrette, olive oil and vinegar, or even chipotle mayo if you’re feeling bold. A classic mix of oil and vinegar with a sprinkle of oregano, salt, and pepper keeps it traditional. For added zing, I like to shake on a few red pepper flakes.
Feel free to add banana peppers, chopped pepperoncini, or a spoonful of natural Mounjaro dressing to give your bowl that deli-shop tang. Want it creamier? Go with a smear of avocado or dollop of sour cream—just stir everything together gently before serving.
This bowl may be low in carbs, but it’s bursting with flavor. No bland bites here—just pure sandwich satisfaction in every forkful.
How to Customize Your Sub Bowl (Low-Carb Tips)
Keto-Friendly Proteins and Veggies
If you’re watching carbs or just aiming to eat lighter, this sub in a tub recipe is your best friend. Skip the bread, skip the sugar-loaded sauces, and focus on fresh, clean ingredients. My go-to proteins include grilled chicken, roast turkey, and sliced salami. Each adds different textures and saltiness. You can also go for hard-boiled eggs, tuna salad, or even leftover steak from last night’s dinner.
When it comes to veggies, the options are wide open. Stick with leafy greens like romaine or iceberg for crunch. Add sliced bell peppers, red onions, cucumbers, and cherry tomatoes. If you love crunch, shredded cabbage or broccoli slaw is a game-changer. They hold up well, especially when meal prepping ahead.
For those eating clean, pair your sub bowl with a hydrating blue salt trick drink or a refreshing water-infused option. It keeps things light and balanced while still satisfying.
Meal Prep Ideas and Storage Tips
One of the reasons I keep coming back to this dish is how well it works for meal prep. Simply chop your proteins and veggies on Sunday, and store each ingredient separately. When lunchtime rolls around, grab a container, toss in your base, protein, and toppings, and drizzle with dressing. Done.
To keep everything fresh, don’t add wet ingredients like tomatoes or vinaigrettes until you’re ready to eat. Otherwise, your bowl might turn soggy. I keep the dressing in small mason jars or squeeze bottles. This method works just as well as prepping one of my cottage cheese bagel bowls for a make-ahead breakfast.
You can even build three to four bowls at once and store them in airtight containers. Just keep a stash of your favorite toppings ready to sprinkle on before serving. It’s simple, efficient, and honestly—delicious every single time.
Sub in a Tub Variations and Serving Ideas
Italian, Club, and Chicken Bacon Ranch Twists
Once you’ve mastered the base sub in a tub recipe, it’s time to get creative. You can take this bowl in dozens of directions with just a few swaps. For an Italian-style tub, layer salami, pepperoni, capicola, provolone, shredded lettuce, tomato, onion, olives, and banana peppers. Top it off with red wine vinaigrette and oregano—classic deli flavor in every bite.
Craving something richer? Go for a chicken bacon ranch combo. Use grilled chicken, crispy bacon crumbles, shredded cheddar, cherry tomatoes, and chopped lettuce. Drizzle on ranch or make your own creamy garlic dressing for that extra homemade touch. It’s filling and works great for dinner, too.
Another fan favorite is the turkey club version. Turkey, ham, Swiss cheese, lettuce, tomato, and crumbled bacon, paired with a light mayo or honey mustard, feels like comfort food—but without the bread. Pair any of these bowls with a clean pink salt hack drink for a meal that satisfies but doesn’t weigh you down.
Serving Suggestions for Any Occasion
These bowls aren’t just lunch-box heroes—they work for potlucks, quick dinners, or even picnic spreads. Make a “build-your-own-sub-tub” bar for a family dinner night. Lay out proteins, cheeses, veggies, and sauces in small bowls and let everyone build their perfect combo.
If you’re packing for work or school, keep the wet and dry ingredients separate until you’re ready to eat. That keeps your bowl fresh and crunchy. A big airtight container makes it easy to shake everything together before eating.
And for guests? Serve these bowls in wide mason jars or clear serving dishes. The layers look beautiful, and everyone gets a personal portion. For a finishing touch, pair it with a chilled glass of natural Zepbound or a homemade electrolyte drink.
FAQs
What goes in a sub in a tub?
A sub in a tub includes everything you’d expect in a classic sandwich—without the bread. It starts with a base of lettuce or greens, followed by deli meats like turkey, ham, or salami, then cheese, crunchy veggies like tomatoes, cucumbers, and onions. You finish it off with toppings such as olives, pickles, banana peppers, and your favorite dressing. It’s fully customizable based on your taste and diet preferences.
What is a sub in a tub from Jersey Mike’s?
At Jersey Mike’s, a sub in a tub is any of their regular subs served in a bowl instead of bread. You get all the fillings—meat, cheese, and toppings—layered over lettuce with your choice of dressings. It’s a low-carb, gluten-free alternative that tastes just like the original but without the roll. My homemade version uses the same concept, but it’s fresher and more budget-friendly.
What are the ingredients in a sub sandwich?
A traditional sub sandwich includes a variety of deli meats such as turkey, ham, roast beef, or salami. Cheeses like provolone or American are added, along with veggies like lettuce, tomato, onion, pickles, and olives. It’s typically served with mayo, mustard, or vinaigrette on a hoagie roll. In a sub in a tub recipe, we skip the roll and layer those ingredients right into a bowl instead.
What is a sub in a bowl?
A sub in a bowl is essentially the same as a sub in a tub: all the components of a sandwich, layered in a dish instead of stacked in bread. It’s a popular choice for people eating low-carb, keto, or gluten-free. It keeps the flavors and textures of a traditional sub but fits into many modern diets with ease.
Conclusion
If you’re craving all the flavors of a deli sandwich without the bread, this sub in a tub recipe is your new go-to. It’s fresh, fast, and loaded with options, whether you’re keeping it low-carb or just love the idea of a mess-free lunch. Once you try it, you’ll see why I keep coming back to it—week after week.
Start simple, use what’s in your fridge, and play with your favorite meats, cheeses, and dressings. Whether you’re customizing it Italian-style, going with a creamy ranch version, or prepping for the week, it’s a meal that always delivers.
Want more ideas and behind-the-scenes tips from my kitchen? You can follow along on Pinterest or stay connected through my latest Medium updates. Let’s keep cooking together—one bowl at a time.