A sub in a tub recipe offers a tasty, low-carb twist on traditional subs, combining all the delightful flavors without the bread. It’s perfect for those seeking a keto-friendly meal that doesn’t compromise on taste.
Introduction
The sub in a tub recipe has become a popular choice for those pursuing healthier eating habits or a low-carb diet. By swapping out the bread and keeping the filling, this variation makes it easy to enjoy all your favorite sub ingredients without the extra carbs. For anyone who loves a good sandwich but wants to maintain their diet, this innovative and simple option is ideal. Not only is it easy to prepare, but it also offers endless possibilities for customization.
In this article, we’ll explore the many benefits of the sub in a tub recipe, from understanding what it is to learning how to make your own with simple and fresh ingredients. If you’re a fan of Jersey Mike’s or just love experimenting in the kitchen, this guide will help you make the perfect sub in a tub. Let’s dive in and explore this bread-free delight!
What is a Sub in a Tub?
A sub in a tub is simply a deconstructed sub sandwich, served without bread and usually in a bowl or a “tub.” Instead of relying on the carb-heavy bread typical of traditional subs, a sub in a tub focuses on the filling—fresh veggies, protein-rich meats, cheeses, and dressings. This meal is often enjoyed by people who follow ketogenic, gluten-free, or low-carb diets.
The sub in a tub recipe first gained attention in response to the growing demand for low-carb and keto-friendly food options. Traditional subs, while delicious, can be loaded with carbs and calories due to the bread. In contrast, the sub in a tub maintains the same fantastic flavors by using more vegetables, protein, and healthy fats—ensuring that it’s not only satisfying but also nutritious.
A notable chain that popularized this trend is Jersey Mike’s, which introduced several options of their popular subs without bread. Their “sub in a tub” is a customer favorite for its convenience, flavor, and low-carb benefits. But how do you make your very own version at home? Keep reading to find out.
External Links:
- The Benefits of a Low-Carb Diet – A comprehensive guide from Healthline about the health benefits of low-carb diets.
- Guide to Healthy Meal Alternatives – Useful information on healthy alternatives for traditional meals from EatRight.org.
Benefits of Sub in a Tub Recipes
Low-Carb Benefits
One of the greatest advantages of a sub in a tub recipe is its low-carb nature, making it perfect for those adhering to a ketogenic or low-carb lifestyle. By eliminating bread, the main source of carbohydrates, this recipe drastically reduces the calorie count while keeping the dish just as filling and flavorful. When compared to a typical sub sandwich, the carbohydrate content is significantly lower, making it an excellent choice for those monitoring their carb intake.
Customizable Nature
Another standout feature of a sub in a tub recipe is its flexibility. It’s highly customizable, allowing you to add, remove, or modify ingredients based on your taste preferences or dietary requirements. You can add extra vegetables for fiber, choose from a wide variety of proteins like turkey, ham, or roast beef, and experiment with dressings to suit your cravings.
Health Benefits
The health benefits of a sub in a tub go beyond its reduced carb content. By incorporating more vegetables and lean proteins, it also boosts vitamin and mineral intake. Including healthy fats like avocado or olive oil in your dressing ensures you’re getting an essential part of a balanced diet. Altogether, it’s a nutrient-packed, low-calorie option that fits within many different dietary plans.
Main Ingredients in a Sub in a Tub
Creating a sub in a tub recipe requires a few essential components that can be mixed and matched to suit your preferences. Here’s a detailed look at the main ingredients:
Bread Alternatives: Salads as a Replacement
Instead of bread, a sub in a tub makes use of a base layer of fresh greens and vegetables. This serves not only as a base for your toppings but also adds essential nutrients and fiber. Popular bread alternatives include shredded iceberg lettuce, spinach, or arugula.
Protein Choices
Protein is a central part of any sub in a tub recipe, providing the sustenance and flavor. Common proteins used in these recipes include:
- Turkey: Lean and packed with protein.
- Ham: Offers a savory, salty taste.
- Roast Beef: Rich and hearty, great for beef lovers.
- Chicken Breast: A lean option that works well with any combination of veggies.
- Salami and Pepperoni: For a traditional Italian flavor.
Fresh Veggies
A good sub in a tub wouldn’t be complete without a mix of fresh vegetables. These add crunch, flavor, and nutrition. Popular choices include:
- Tomatoes
- Cucumbers
- Bell Peppers
- Red Onions
- Black Olives
- Banana Peppers
Cheese Options
Cheese adds creaminess and depth to the sub in a tub recipe. Depending on your preferences, you can use:
- Provolone
- Swiss Cheese
- Cheddar
- Mozzarella
Dressings and Seasonings
The dressing is what ties the entire sub in a tub together. Popular choices include:
- Oil and Vinegar: A classic combination.
- Mayonnaise: For those who like a creamier texture.
- Italian Dressing: Offers a zesty flavor.
In addition, seasonings like oregano, salt, pepper, and basil can be added to elevate the taste. In the following segment, we’ll explore specific recipes that are easy to make at home.
Popular Sub in a Tub Recipes
There are many different versions of the sub in a tub recipe, each with its unique flair and ingredient combinations. Here are some of the most popular variations:
Classic Italian Sub in a Tub Recipe
Ingredients:
- Protein: Salami, pepperoni, ham.
- Vegetables: Shredded lettuce, tomatoes, onions, black olives.
- Cheese: Provolone.
- Dressing: Oil, vinegar, oregano.
Instructions:
- Begin with a base layer of shredded lettuce in a bowl.
- Add slices of salami, pepperoni, and ham on top.
- Layer with tomatoes, onions, and black olives.
- Add slices of provolone cheese.
- Drizzle with oil and vinegar, then sprinkle with oregano for an authentic Italian flavor.
Nutritional Breakdown:
- Calories: ~350
- Carbs: 8g
- Protein: 25g
- Fat: 20g
Keto-Friendly Sub in a Tub Recipe
Ingredients:
- Protein: Turkey breast, bacon.
- Vegetables: Spinach, cucumbers, bell peppers.
- Cheese: Cheddar.
- Dressing: Olive oil and lemon juice.
Instructions:
- Start with a layer of spinach in a bowl.
- Add sliced turkey breast and crispy bacon.
- Add chopped cucumbers and bell peppers.
- Sprinkle with cheddar cheese.
- Drizzle with a combination of olive oil and lemon juice.
Turkey and Avocado Sub in a Tub
Ingredients:
- Protein: Turkey breast.
- Vegetables: Mixed greens, avocado, cherry tomatoes.
- Cheese: Mozzarella.
- Dressing: Mayonnaise.
Instructions:
- Place mixed greens at the bottom of the bowl.
- Layer with sliced turkey breast.
- Add sliced avocado and cherry tomatoes.
- Add mozzarella.
- Top with mayonnaise for a creamy texture.
Vegetarian Sub in a Tub
Ingredients:
- Vegetables: Shredded lettuce, cucumber, bell pepper, olives, avocado.
- Cheese: Feta.
- Dressing: Balsamic vinaigrette.
Instructions:
- Start with a layer of shredded lettuce.
- Add cucumber slices, bell pepper, olives, and avocado.
- Sprinkle with feta cheese.
- Drizzle with balsamic vinaigrette for a rich flavor.
Advancing to the next topic, let’s talk about how to make your very own sub in a tub at home.
How to Make Your Own Sub in a Tub Recipe
Step-by-Step Instructions
Creating your own sub in a tub is simple and rewarding. Here’s a step-by-step guide to help you:
- Choose Your Base: Begin by selecting a base of shredded lettuce, mixed greens, or any vegetable mix you prefer.
- Add Protein: Pick your preferred protein—turkey, ham, roast beef, or chicken.
- Layer the Veggies: Add fresh vegetables like tomatoes, onions, cucumbers, and bell peppers.
- Add Cheese: Choose your cheese—provolone, cheddar, mozzarella, or even feta.
- Dress it Up: Finish with your favorite dressing. You can use oil and vinegar, mayonnaise, or an Italian dressing.
- Seasoning: Add seasonings like oregano, basil, salt, and pepper.
Tips for Ingredient Selection
- Always use fresh ingredients for the best flavor.
- Choose organic vegetables where possible for better quality.
- Look for lean proteins if you’re calorie-conscious.
Tips for Layering and Serving
To achieve the perfect sub in a tub, it’s essential to layer ingredients in a way that ensures even flavor distribution. Start with the vegetables as the base, then add protein and cheese. Finish with dressings and seasonings to bring it all together. Equally important is to serve the sub immediately to retain the crunch and freshness.
Tips for Storing and Meal Prep
How to Store a Sub in a Tub
If you want to save some for later, it’s best to store your sub in a tub in an airtight container in the refrigerator. Make sure to store the dressing separately to prevent the vegetables from getting soggy.
Meal Prep Ideas
To make your week easier, you can prepare multiple subs in a tub in advance:
- Pre-chop vegetables and store them in separate containers.
- Divide protein portions into small bags to keep track of portions.
- When ready to eat, simply assemble all ingredients, and add dressing last.
Preventing Sogginess
To prevent your sub in a tub from becoming soggy, make sure to:
- Use dry vegetables (pat them down with a paper towel if needed).
- Layer the wet ingredients (like tomatoes) at the top.
On to the following discussion, we will explore Jersey Mike’s popular version of the sub in a tub.
Sub in a Tub at Jersey Mike’s
What is Jersey Mike’s Sub in a Tub?
Jersey Mike’s is one of the well-known chains that made the sub in a tub a popular menu item. Instead of using bread, their version consists of all the flavorful sub fillings arranged neatly in a bowl, offering a tasty alternative for those who want to enjoy a sandwich without the carbs.
Jersey Mike’s sub in a tub caters particularly to customers who are following a low-carb or keto lifestyle. They provide options for almost every sub on their menu to be ordered as a “tub” version, allowing for the same flavors but without the bread. This alternative is perfect for people trying to maintain a healthy diet while still enjoying the deli flavors they love.
Popular Variants at Jersey Mike’s
Jersey Mike’s offers a variety of subs in a tub to match their traditional sub menu. Some of the most popular options include:
- The Original Italian Sub in a Tub: Includes a mix of provolone, ham, prosciuttini, cappacuolo, salami, and pepperoni, topped with lettuce, tomatoes, and onions.
- Turkey and Provolone Tub: Features fresh turkey breast, provolone cheese, and a blend of vegetables.
- Club Supreme in a Tub: Made with roast beef, turkey, Swiss cheese, and bacon—an excellent choice for meat lovers.
Nutritional Breakdown
Jersey Mike’s subs in a tub are considered healthier than their traditional counterparts. For example, the “Turkey and Provolone Sub in a Tub” typically contains:
- Calories: ~300-350
- Carbohydrates: 4-6g
- Protein: 20-25g
- Fat: 20g
The reduced carb content makes these options perfect for those who are reducing carbs in their diet. Additionally, it’s possible to customize the ingredients for a tub based on your dietary needs.
Heading into the subsequent area, let’s discuss the oil and vinegar combinations that Jersey Mike’s uses for their unique flavor profile.
Oil and Vinegar Combinations in Sub in a Tub Recipes
Popular Oil and Vinegar Ratios
The oil and vinegar combination is the secret behind the delicious flavor of Jersey Mike’s sub in a tub. Typically, a blend of red wine vinegar and olive oil is used in a 3:2 ratio—this helps to achieve a balanced and slightly tangy flavor that complements the vegetables and protein well.
Using a mix of extra virgin olive oil and red wine vinegar not only adds great taste but also provides additional health benefits, such as healthy fats from the olive oil and antioxidants from the vinegar.
What Jersey Mike’s Uses
Jersey Mike’s uses a specific blend of olive oil and red wine vinegar for their sandwiches and subs in a tub. This combination provides the perfect balance of acidity and fat to make each bite flavorful and satisfying. The oil and vinegar mixture is often accompanied by oregano, salt, and pepper for added depth of flavor.
Furthermore, their oil and vinegar dressing is a staple that has become a signature part of the Jersey Mike’s experience.
Tips for Making Your Own Dressing
To create your own oil and vinegar dressing at home, you will need:
- Red Wine Vinegar (3 parts)
- Extra Virgin Olive Oil (2 parts)
- Oregano: 1 teaspoon
- Salt and Pepper to taste
Instructions:
- In a small bowl, combine red wine vinegar and olive oil in a 3:2 ratio.
- Whisk in oregano, salt, and pepper.
- Store in a glass jar and shake well before use.
This homemade dressing will add an authentic deli-style taste to your sub in a tub recipe, ensuring that your homemade version is just as delicious as the one from Jersey Mike’s.
Customizing Your Sub in a Tub Recipe
One of the best aspects of the sub in a tub recipe is the ability to customize it to fit your specific needs, dietary preferences, or taste preferences. Here are some popular customization options:
Vegetarian and Vegan Variations
You can easily create a vegetarian sub in a tub by omitting the meat and including more vegetables and legumes. Consider adding ingredients like chickpeas, hummus, or roasted vegetables for extra texture and flavor. For a vegan version, skip the cheese and opt for plant-based protein like tofu or tempeh.
Gluten-Free Considerations
Since the sub in a tub is already bread-free, it is a naturally gluten-free meal. However, it is essential to verify that all ingredients, such as dressings and processed meats, are also free of gluten.
Spicy Sub in a Tub
For those who love a little heat, you can create a spicy sub in a tub by incorporating:
- Jalapenos
- Pepperoncini
- Hot Sauce (like Sriracha)
Adding these elements will bring a spicy twist to your meal, making it perfect for those who crave bold flavors.
Protein-Packed Variations
For individuals looking to increase their protein intake, consider adding:
- Double meat portions (such as double turkey, ham, or chicken)
- Hard-boiled eggs sliced and added to the bowl
- Protein-rich cheese like cottage cheese
This customization is particularly useful for those following a high-protein diet or anyone looking to stay fuller for longer.
Transitioning into the following chapter, we will address frequently asked questions related to the sub in a tub recipe and its unique components.
Frequently Asked Questions (FAQs)
1. What are Subs in a Tub?
Subs in a tub are a bread-free version of traditional sub sandwiches. Instead of being served on bread, the ingredients are placed in a bowl or container. They contain the same fillings—such as meats, cheeses, vegetables, and dressing—but without the bread, making them a lower-carb alternative. This makes them perfect for those following a low-carb, keto, or gluten-free diet.
2. What is the Sub in a Tub at Jersey Mike’s?
At Jersey Mike’s, a sub in a tub is a bread-free version of their traditional sub sandwich. The same meats, cheeses, and vegetables are used, but they’re served in a container instead of bread. Jersey Mike’s offers a variety of subs in a tub based on their original sub options, making it an easy and healthier choice for customers.
3. What Oil and Vinegar Does Jersey Mike Use?
Jersey Mike’s uses a combination of red wine vinegar and olive oil. This mixture gives their sandwiches, including their subs in a tub, a distinct and delicious tangy flavor. The ratio is typically 3 parts vinegar to 2 parts olive oil, creating a balanced dressing that’s not too acidic while still adding plenty of zest to the vegetables and proteins.
4. What Does Jersey Mike’s Put on Their Italian Sub?
Jersey Mike’s Italian Sub contains:
- Provolone cheese
- Ham, prosciuttini, cappacuolo, salami, and pepperoni
- Topped with lettuce, tomatoes, and onions
- Dressed with their classic oil and vinegar blend along with oregano and salt to enhance the flavor.
This combination makes their Italian Sub in a tub a fan favorite, offering rich flavors without the need for bread.
Conclusion
In conclusion, the sub in a tub recipe is a versatile, healthy, and delicious alternative to traditional sandwiches, making it perfect for anyone seeking a low-carb or keto-friendly meal. With endless customization options, you can create the perfect sub in a tub to fit your dietary needs and flavor preferences.
Whether you prefer a classic Italian sub, a protein-packed keto option, or even a vegetarian version, the possibilities are endless. With the right combination of fresh vegetables, protein, cheese, and a flavorful dressing, you can enjoy the full taste of a sub without the added carbs.
The popularity of Jersey Mike’s subs in a tub proves that you don’t need bread to enjoy a satisfying and tasty meal. Making your own sub in a tub is straightforward and allows you to experiment with flavors and ingredients. So why not give it a try and discover just how easy it is to make your favorite sub in a tub right at home?